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Yoga For Belly Fat: 10 Simple Poses & Tips to Boost Your Results

8 min read
a woman is doing cobra pose, yoga for belly fat
Elyce Neuhauser

Elyce Neuhauser

The article is verified by Elyce Neuhauser
Yoga Expert, E-RYT 500, Certified Meditation Coach

Table of Contents

Yoga is a practice that emphasizes balance, stability, and inner calm. However, as a form of physical activity, yoga can also significantly challenge your body. This brings us to the question: Can yoga help you lose weight? Specifically, can yoga reduce belly fat? 

Although yoga may not burn as many calories as high-intensity workouts, it can help strengthen and tone your core muscles. 

While reducing calorie intake by about 10-20% is essential for weight loss, exercising can help build muscle and tone up the body, improving overall physique and creating a mindful beginning on the journey to good health.

As a form of exercise, yoga also brings more mindfulness to daily habits. It helps to reduce stress, a contributing factor to belly fat. [1]

Incorporating a regular yoga practice into your daily routine can promote a healthy mindset, which can help manage tension and anxiety. This, in turn, may improve overall health and mitigate weight gain. [2]  So roll out your mat and get ready to amplify your awareness as you strengthen and tone your core!

Tips for Achieving a Smaller Waistline

This is the most important part of weight loss. Cut 10 to 15% off your maintenance calories to launch the weight loss process.   

You don’t need to have a 100% clean diet. The 80/20 rule is actually enough: you are supposed to eat healthy nutritious foods 80% of the time and leave 20% for cravings. Follow the Harvard Plate rule for your 80% of meals.

Perform the poses or a sequence below at least 3 times a week. Working the core muscles can help you burn calories and make your core toned and strong.

Cardio is the most effective type of exercise for fat burning. The number and duration of workouts you should have will differ depending on their intensity. However, aim to have at least 150 to 300 minutes of moderate cardio or 75 to 150 minutes of vigorous cardio workout per week.

Both of these factors can influence your metabolic health. Poor sleep quality can make you hungrier due to increased hunger hormone secretion [3], while cortisol, released during stress, can stimulate abdominal fat accumulation [4].

Research illustrates the lisk between inadequate hydration and elevated BMI levels, meaning it’s essential to stay hydrated for a healthy weight [5]. Sufficient hydration also helps manage your hunger and increase overall nutrient absorption from your diet.

Target Your Belly Fat With Yoga-Go

Get personalized yoga routines that target your problem spots. Spend 7 to 30 minutes to build a toned body and achieve inner calm.

Yoga For Belly Fat: 10 Beginner-Friendly Poses

Lose belly fat with yoga by performing the poses below. Follow these tips to get the most out of your yoga for belly fat sessions:

#1 Boat Pose (Navasana)

a woman is practicing yoga, doing Boat Pose (Paripurna Navasana)_yoga for belly fat

How to practice:

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#2 Plank Pose (Phalakasana)

a woman is practicing yoga, doing Plank Pose (Phalakasana)_yoga for belly fat

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#3 Downward-Facing Dog (Adho Mukha Svanasana)

a woman is practicing yoga, doing Downward-Facing Dog (Adho Mukha Svanasana)_yoga for belly fat

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#4 Warrior II (Virabhadrasana II)

a woman is practicing yoga, doing Warrior II (Virabhadrasana II)_yoga for belly fat

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#5 Bridge Pose (Setu Bandha Sarvangasana)

a woman is practicing yoga, doing Bridge Pose (Setu Bandha Sarvangasana)_yoga for belly fat

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#6 Cobra Pose (Bhujangasana)

a woman is practicing yoga, doing Cobra Pose (Bhujangasana)_yoga for belly fat

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#7 Four-Limbed Staff Pose (Chaturanga Dandasana)

a woman is practicing yoga, doing Four-Limbed Staff Pose (Chaturanga Dandasana)_yoga for belly fat

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#8 Chair Pose (Utkatasana)

a woman is practicing yoga, doing Chair Pose (Utkatasana)_yoga for belly fat

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#9 Warrior III Pose (Virabhadrasana III)

a woman is practicing yoga, doing Warrior III (Virabhadrasana III)_yoga for belly fat

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#10 Bird Dog (Dandayamana Bharmanasana)

a woman is practicing yoga, doing Bird Dog (Dandayamana Bharmanasana)_yoga for belly fat

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Get Fit & Reduce Belly Fat With Yoga-Go

Try Yoga-Go to explore more than 500+ more yoga moves for beginners. Get personalized daily routines that target your problem spots and follow instructions from best yoga teachers!

Yoga Flow For Reducing Belly Fat

Start with a few rounds of Sun Salutations to warm up your body and build heat. Move through the poses, holding each one for 3-5 breaths. Repeat the sequence 2-3 times, taking breaks as needed. 
a chart with yoga for belly fat sequence

Finish with gentle stretches, a cool-down yoga routine, and a few minutes of Savasana to relax your body and mind.

Practice this sequence at least 3-4 times a week, and pair it with a healthy diet and lifestyle for best results. 

Bottom Line

Yoga is a great addition to your fitness routine, especially if you want to target belly fat. 

Practicing a sequence that includes these 10 powerful yoga poses can help you achieve a strong core. Consistency is key, so practice regularly. Along with patience, dedication, and a healthy lifestyle, your yoga practice can help you lose weight, burn calories, and tone your body.

Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!



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