Beautiful Abs - Sculpting a Gorgeous Belly

Beautiful Abs - Sculpting a Gorgeous Belly

The inability to effectively eliminate abdominal fat has become a nightmare for women who desire beauty, and possessing a perfectly sexy and stunning body like a celebrity has become an elusive dream. Why not try practicing this set of yoga poses that can help you quickly get rid of belly fat and easily achieve a perfect hourglass figure?

1. Leg Raises

Benefits:

• The leg-raising movement helps strengthen the abdominal muscles and make the lower abdomen more firm.

• These poses also improve the function of the internal organs.

Steps:

1. Lie on your back, extend your arms straight and place them on either side of your body, palms facing down. Straighten your legs, relax your feet, inhale, and slowly lift both legs until they form a 90-degree angle with the ground.

Repeat 3 times.

2. Keep the tops of your feet stretched and point your toes downward. Straighten your legs and hold for 20 seconds.

3. Keep your feet in a hooked position, exhale, and slowly lower your legs.

2. Advanced Leg Raises

Benefits:

• Strengthen the abdominal muscles and reduce excess belly fat.

• Tighten the relaxed buttocks.

• Exercise the leg muscles.

• Relieve gastric bloating symptoms.

Steps:

Repeat 2 times.

1. Lie on your back, legs extended, back flat against the ground, arms resting on either side of your body, palms facing down, and place a yoga brick between your legs.

2. Inhale and slowly lift both legs to a 45-degree angle with the ground. Hold this pose for 15 seconds and maintain steady breathing.

3. Inhale and raise both legs to a 60-degree angle with the ground. Maintain steady breathing.

4. Inhale and raise both legs to a 90-degree angle with the ground. Hold this pose for 15 seconds and maintain steady breathing. Then exhale and return to the starting position.

Reminder:

If the practitioner has a lumbar disease, it is advisable to consider this posture carefully.

3. Lower Body Sway

Benefits:

• Tighten the oblique abdominal muscles and rectus abdominis to effectively prevent excess fat in the lower abdomen.

• Correct poor posture and relieve waist fatigue for sedentary workers.

• Reduce the burden on the intestines and stomach and enhance the function of the stomach and kidneys.

Steps:

Repeat 4 times.

1. Lie on your back, bend your arms, and hold your forearms with your hands placed beneath your head. Inhale, bend your knees, keep your lower legs close to your thighs, and point your toes.

2. Exhale, twist your body to the left, keeping the area above your shoulders unchanged, and keep your feet stretched.

3. Place the outside of your left leg on the ground, breathe naturally, and hold this pose for 15 seconds. Then perform the same exercise on the other side.

Reminder:

If the practitioner has a lumbar disease, it is advisable to practice this posture with caution.

4. Camel Pose

Benefits:

• Effectively activate the abdominal muscles and fully stretch the front and side muscles of the abdomen, which can stimulate the abdominal fat and promote its consumption, achieving the effect of eliminating excess belly fat.

• Correct poor posture and stretch the spine to enhance its flexibility and mobility.

Steps:

1. Kneel, with both legs apart at shoulder width, inhale, and straighten your spine.

Repeat 3 times.

2. Exhale, slowly lean the upper body backward, place your left hand on your waist, and touch your right heel with your right fingertips, relaxing your neck.

3. Continue leaning the upper body backward, grab both feet with your hands, push the hips forward, try to keep the thighs perpendicular to the ground, and maintain steady breathing. Hold this pose for a few seconds, then slowly return to the starting position.

Reminder:

During the practice, keep the chest up and push the hips forward.

5. Full Camel Pose

Benefits:

• In this pose, the backward bending movement of the body fully stretches the muscles of the front and sides of the abdomen, effectively stimulating abdominal fat and promoting fat consumption, thus achieving the effect of eliminating excess belly fat.

Steps:

Repeat 5 times.

1. Sit on your heels with your buttocks on your ankles and your feet facing upwards. Lean your upper body forward, pressing your chest and abdomen tightly against the front of your thighs. Extend your arms forward and touch the ground with your forehead.

2. Kneel, with your legs apart at shoulder width, feet facing upwards, and your arms naturally resting on either side of your body.

Reminder:

Avoid this posture if you have high or low blood pressure, migraines, insomnia, or severe lumbar and cervical spine problems.

3. Raise both arms up, keeping your eyes looking straight ahead.

4. Lean the body backward, touch the right heel with the right hand, keep the left arm extended towards the top, and look at the left fingertip.

5. Exhale, lean the body backward, push the pelvis forward, the thighs form a 90-degree angle with the ground, extend the left arm backward, hold this pose, adjust your breathing. Then return to the starting position, switch hands, and continue the exercise.

6. Duck Walk

Benefits:

• Exercise the waist and abdominal muscles, promote blood circulation in the waist and abdomen, and reduce abdominal fat.

• Massage the organs in the pelvic cavity and relieve symptoms such as dysmenorrhea and cold uterus.

• Exercise the leg muscles and strengthen the legs.

Steps:

Repeat 4 times.

1. Squat, raise your toes, put your hands together in front of your chest, and keep your eyes looking straight ahead.

2. Inhale, take a step forward with your left foot toward your right knee, place your left hand on your left knee, and gently place your right hand on your right thigh. Keep your left foot flat on the ground and point your right toe.

3. Exhale, take a step forward with your right foot toward your left knee, switching your feet, and then squat for 10 seconds.

4. Return to the starting position while maintaining a squatting posture.

7. Wheel Pose

Benefits:

• Strengthen the muscles of the waist and abdomen, increase their strength and flexibility, accelerate the burning of fat in the waist and abdomen, eliminate excess belly fat, and enhance the strength of the arms.

• Promote blood circulation throughout the body and enhance the body's immunity.

Steps:

Repeat 3 times.

1. Lie on your back with your knees bent and your feet as close to your buttocks as possible. Place your hands on both sides of your head at the bottom, with your fingertips pointing towards your shoulders.

2. Inhale and lift your body up, arching your body into a bridge shape, supporting your body with the strength of your feet and hands. Hold this pose for a few seconds.

Reminder:

During the practice, pay attention to not let the elbows flare out.

3. Exhale and lower your body back down to the starting position.

8. Seated Ball Abdominal Breathing

Benefits:

• Effectively exercise the abdominal muscles and eliminate excess abdominal fat.

• Increase lung capacity and infuse fresh oxygen into the body.

• Promote blood and lymph circulation in the body, helping to eliminate waste and toxins.

Steps:

Repeat 4 times.

1. Sit on a ball, keep your spine straight, inhale, relax your abdomen first, and then expand your chest and lungs. Place both hands on your chest ribs to feel the sensation of inhaling and expanding.

2. Exhale, shrink your chest and lungs, and then tighten your abdomen towards your spine. Place both hands on your abdomen to feel the sensation of exhaling and tightening.

9. Half Squat and Push Ball Pose

Benefits:

• Effectively exercise the abdominal muscles and eliminate excess abdominal fat.

• Improve the curve of the arms.

• Forge a sexy buttocks line.

Steps:

Repeat 4 times.

1. Stand with the ball about 60 centimeters to the right side, press your right palm on top of the ball. Shift your body weight to your left foot and raise your left hand upwards.

2. Squat down slowly and push the ball to the back of your body.

3. Adjust your breathing, extend your left arm forward, hold the pose for 7 seconds.

Reminder:

Beginners can spread their feet and lower their center of gravity during the exercise to help maintain balance.

4. Slowly bring the ball back while maintaining a squatting posture.

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