The Best Yoga Poses for Abdominal Fat

Struggling to reduce belly fat? You’re not alone. But with the right yoga poses, you can start to see results. This article will guide you through the best poses to quickly reduce abdominal fat and achieve a strong core.

Quick facts: Best Yoga Poses For Abdominal Fat

  • ✅ Reclined Boat Pose can target abdominal muscles and help to reduce abdominal fat – Harvard Health Publishing (Harvard Medical School)
  • ✅ Cobra Pose helps to strengthen abdominal muscles and reduce fat – Mayo Clinic
  • ✅ Plank Pose helps to strengthen and tone the abdominal muscles, as well as improve core strength and stability – American Council on Exercise
  • ✅ Bow Pose helps to reduce abdominal fat and tone the muscles – Yoga Journal
  • ✅ Locust Pose is an effective yoga pose to help reduce abdominal fat – Healthline
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    Yoga is a great way to help reduce abdominal fat. It helps with weight loss and toning your body, while also providing a sense of relaxation and stress relief.

    The best yoga poses for abdominal fat are postures that bring focus to the core muscles of the abdomen and trunk, such as crunches, planks, cobras and pushups. To maximize results, it is important to hold each pose for 30 seconds minimum before changing position.

    Additionally, participating in a regular yoga practice with poses targeted at the abs can help reduce abdominal fat build-up while providing overall muscle tone throughout the body.

    Cat-Cow Pose

    Cat-Cow Pose is one of the best yoga poses to help reduce abdominal fat. It is a great sequence to stretch your spine, hips, and abdominal muscles all at once. This pose helps to improve your core strength and body alignment, which in turn can help to reduce abdominal fat over time.

    Let’s look at why Cat-Cow Pose is so beneficial for reducing abdominal fat.


    The Cat-Cow Pose is a basic yoga posture that helps build strength, flexibility, and balance in the body and abdomen. This pose is excellent for improving spine and abdominal health as well as strengthening core muscles. It can also promote better digestion, reduce cramping, and relieve lower back pain.

    To perform the Cat-Cow Pose:

    • Begin on all fours with your hands directly beneath your shoulders and your knees directly below your hips.
    • Engage your abdominals by pulling them inward towards the spine.
    • Place your focus on exhaling while curving your back towards the ceiling like a cat and inhaling while arching it downwards towards the ground like a cow—alternating between these two movements throughout the duration of the pose.
    • Hold each pose for five breaths before continuing to alternate until complete.


    Cat-Cow Pose is an excellent exercise for your abdominal area. This gentle yoga posture alternates between a backbend and a forward bend, helping to strengthen your core muscles and improve spinal flexibility. It can also help to relieve tension in the lower back and shoulders.

    This pose gets its name from the two poses that make up this stretch – when arching the back, it looks like a cow stretching out its neck; when rounding the spine, it looks like a cat curling up into a ball. By alternating between these postures you are engaging your abs, lumbar spine and diaphragm to create movement in all directions.

    The Cat-Cow pose is great for:

    • Relieving digestive complaints
    • Easing discomfort associated with menstrual cramps
    • Reducing overall abdominal fat

    Boat Pose

    Boat Pose, or Navasana, is a popular yoga pose that is often used to help strengthen the core muscles and reduce abdominal fat. This deep abdominal exercise puts pressure on the core muscles and helps to melt away fat from the belly area. It can also help to strengthen the back muscles, improve balance and posture, and increase flexibility.

    Let’s take a look at how to do this pose properly:


    Boat Pose (Paripurna Navasana) is an effective yoga pose to help strengthen and tone the abdominal-core muscles. This can help reduce belly and abdominal fat over time.

    To perform Boat Pose, begin seated on the floor with your legs bent and feet flat on the floor in front of you. Place your hands behind your knees. Engaging your core, lift both feet up off the ground and bring your shins parallel to the ground while bringing both arms in line with each other and straight in front of you. Keep your chest broad, back straight, and draw navel towards spine as you hold this pose for several breaths. Try to hold for at least five breaths to start feeling the effects of this posture, over time increasing your hold up to one minute. Slowly release from here, returning back to a seated position and resting before repeating again if desired.


    Boat Pose (Paripurna Navasana) is an effective yoga pose that strengthens the abdominal muscles and reduces abdominal fat. It helps to tone the entire torso, including the legs, anterior and posterior trunk muscles, shoulders, arms and abdomen. This pose also stimulates digestion and enhances blood circulation.

    Additionally, Boat Pose can improve balance as well as increase spinal flexibility. Practicing Boat Pose also stimulates the thyroid gland and boosts metabolism to help burn fat naturally. As a weight-bearing pose, it encourages bone health in your hips and spine due to increased circulation of minerals into those areas.

    Furthermore, this pose can provide an energizing effect on the body while calming the mind which further accelerates fat burning effects on the body.

    Bow Pose

    Bow Pose, or Dhanurasana, is a yoga posture that targets the abdominal area and can help to reduce fat in the stomach area. It encourages strength and stability within the core muscles and is suitable for beginners and advanced practitioners alike.

    Let’s explore the benefits of Bow Pose and how it can help to reduce abdominal fat:


    Bow Pose, or Dhanurasana, is an energising back bend which typically opens up the chest and abdomen. It is an effective pose for targeting abdominal fat due to the body’s extended position in which it takes a bow shape. This pose increases circulation to the abdominal area and encourages muscles to move and open up, thus activating digestion and metabolizing fat.

    Other benefits of Bow Pose include:

    • Toning the stomach muscles
    • Strengthening the spine
    • Stretching back muscles
    • Opening up the chest

    To practice Bow Pose, begin lying on your stomach with your arms along side your body pointing outwards. Bend both knees towards your torso then reach back with your hands to hold onto the insides of each ankle or foot. Lift your head and chest off of the floor by pressing into both feet while engaging all four limbs at once. Keep a strong grip on your feet while gently broadening across your collar bones and sinking you lower ribs down towards the mat. Hold this pose for 30 seconds while breathing deeply before slowly releasing arms and legs into Savasana (corpse pose).


    Bow Pose is a wonderful yoga posture to help you lose abdominal fat. It helps to increase flexibility in the back and spine as well as strengthening abdominal muscles. Additionally, Bow Pose stimulates digestion and reduces stress. This pose engages the lower abdominals, catalyzing calorie burn, melting away stubborn belly fat.

    The benefits of Bow Pose include the following:

    • Improved flexibility in the back and spine
    • Improved posture
    • Increased strength in the core muscles (including abdominals)
    • Enhanced breathing capacity due to deep breathing during this pose
    • Improved digestion
    • Decreased stress levels
    • Weight loss
    • Reduction of stubborn belly fat

    When all is said and done, Bow Pose can provide you with all of these benefits while helping you achieve your goals of reducing abdominal fat.

    Plank Pose

    Plank pose is a great way to engage your core muscles and burn abdominal fat. This classic yoga pose helps to strengthen your entire body and can help with posture and alignment. It also helps you to improve your balance and stability.

    Let’s look at how to do this pose and why it’s great for burning abdominal fat:


    Plank pose is a traditional yoga posture that targets the abdominal core muscles. It is an excellent pose for people who are looking to tone and strengthen their abdominal muscles, as well as reduce belly fat. To enter into Plank pose, start in a high push-up position with your wrists below your shoulders and feet hip-width apart. Keep your neck neutral and core pulled in tight, engaging your abs and back muscle. Hold the pose for up to one minute before releasing the posture, making sure to keep your core engaged throughout the duration of the practice.

    Plank is known as one of the best yoga poses for reducing abdominal fat and toning the midsection as it engages multiple muscles at once while also improving balance, stability and posture.


    The Plank Pose is a go-to core exercise in yoga and Pilates. It helps to strengthen the abdominals, which can lead to decreased abdominal fat. Not only is your torso getting a great workout, your arms and legs are also working hard for balance and stability. Beyond that, because plank adds resistance to muscles throughout your body, it also helps with overall body strength.

    Additionally, the Plank Pose can help improve posture. Holding this pose requires you to be mindful of proper alignment in the upper back and shoulders which can lead to improved posture throughout daily activities. By strengthening the muscles necessary for good posture while performing activities like walking or sitting, you can reduce back pain or discomfort from poor posture over time.

    Bridge Pose

    Bridge Pose, or Setu Bandha Sarvangasana, is a great yoga pose for targeting the abdominal area and improving core strength. It is a restorative posture that helps to release tension from the core and lower back and can be very effective at burning abdominal fat. This pose can be done by anyone, no matter their level of yoga practice. Let’s learn about the amazing benefits of Bridge Pose:


    Bridge Pose, also known as Setu Bandha Sarvangasana, is a great pose to target abdominal fat. It is a gentle backbend that creates a deep, restorative stretch in your muscles while still providing some intensity.

    To get into the pose, lay on your back with your knees bent and feet flat on the floor. Make sure that your feet are placed hip-width apart and pressed firmly down into the earth. Lift up your pelvis and trunk off of the ground and press into your hands for additional support. Hold for 5-10 breaths before slowly releasing out of the pose.

    Bridge Pose helps to strengthen the body’s core muscles, especially those in the abdomen; this can help reduce abdominal fat over time and help create an overall stronger physique.


    Bridge Pose is a wonderful yoga posture for reducing abdominal fat. It helps to tone and strengthen the abdominal muscles, gently stretch the spine, reduce stress, improve digestion and alleviate fatigue. Practicing this pose regularly can also help to improve overall posture, balance and flexibility.

    The practice of Bridge Pose encourages deep breathing which helps to increase oxygen flow throughout the body and promotes healthy circulation. This in turn helps to burn off excess fat more efficiently. Physically, it also helps to build strength in the core muscles including the abdominal muscles as well as many other muscle groups in the body.

    Finally, Bridge Pose can help reduce physical pain by stimulating pressure points along the spine and improving pressure through key parts of your lower back area.


    In conclusion, a variety of yoga poses can help to target and reduce abdominal fat. It is important to recognize that for long-term success in melting away stubborn abdominal fat, a healthy diet and lifestyle must also be adopted. In addition to this, it is recommended that you aim for 3–4 days of intense yoga per week in combination with other forms of exercise like cardio or weight training. Make sure to take breaks in between sessions, get plenty of restful sleep, and don’t forget to stay hydrated.

    Finally, remember to always practice good form so you can maximize the effectiveness of each pose and minimize the risk of injury. With dedication and consistency, you can say goodbye to those excess abdominal pounds!

    FAQs about: Best Yoga Poses For Abdominal Fat

    Q: What are the best yoga poses for reducing abdominal fat?

    A: The best yoga poses for reducing abdominal fat include Plank Pose, Boat Pose, and Chair Pose. These poses help to target the abdominal area and strengthen core muscles.

    Q: How often should I practice yoga to reduce abdominal fat?

    A: For optimal results, it is recommended to practice yoga 3-4 times per week. This will allow you to target the abdominal area and strengthen core muscles while also increasing flexibility and balance.

    Q: What other tips should I follow to reduce abdominal fat?

    A: In addition to practicing yoga regularly, it is also important to follow a balanced diet and stay active. Eating healthy and exercising regularly will help to further reduce abdominal fat and promote overall health and wellbeing.

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