Fat on the stomach is the most annoying accumulation of excess weight on the body. It is also a serious threat to health, as it can cause many diseases of the internal organs and the musculoskeletal system. The most common problems people face are cholesterol, heart attacks, hypertension, diabetes, and more.
This fat is very stubborn, it takes many months to get rid of it. You need to either go to the gym, perform weight loss exercises , do cardio workouts combined with a diet that includes consuming just 1,200 calories per day. But many of us don't like sweating in the gym. In this case, to get rid of extra centimeters at the waist, we recommend doing breathing exercises for weight loss.
How to breathe in order to lose weight
A variety of breathing techniques are the best way to reduce your waist, they will help you get in shape without straining. Everyone will be able to get rid of excess fat over the abdominal muscles using this technique. Breathing exercises to reduce the abdomen quickly gaining popularity, as it is really effective. These exercises, known as pranayama, are often referred to as yoga. They will bring you health and longevity, and also improve digestion by strengthening the muscles of the press. This is truly art, but it requires careful attention.
You can remove the hanging sides only with the help of a strict, constant training regimen and a diet with a calorie deficit, you should spend more energy than you consume with food. Most likely, you became a victim of fat due to lack of physical activity or sedentary work. Besides the fact that this view does not add to your beauty, it also becomes the main cause of diabetes and heart disease. In order to clean your stomach and regain your health, try to start losing weight by breathing using yoga techniques.
This is one of the most effective and useful lying exercises to tone the core muscles. If you breathe more deeply, the press becomes more flexible. You need to use the diaphragm while doing this exercise to increase lung capacity.
To complete, you need to lie on your back. Breathe and watch your breasts and stomach rise and fall. Keep breathing, but try to do it deeper and deeper with each inhalation and exhalation.
You can practice such breathing at any time during the day. With regular exercise, digestion improves and go all the unwanted fat from the waist.
Do not miss: the best exercises for losing weight and reducing the percentage of body fat.
Deep breathing is just as good at overweight as well as abdominal exercises.
It is basic in pranayama, which is often used in yoga. You need to give him only 15-20 minutes a day.
This exercise triggers the assimilation of oxygen and is simply indispensable for burning calories. Stress leads to hormonal imbalances, and you often experience hunger. Whenever you feel hungry, the body takes food and turns it into fat. By including this exercise in your daily routine, you can control hunger attacks and hormonal balance.
To start, sit directly on a chair or on the floor, with your back against the wall. Put your palms on your knees and close your eyes. Free your thoughts and focus on breathing. Breathe in the usual rhythm for the first 4 minutes. Meditate. Breathe as deep as possible, counting from 1 to 4 during each inhalation, and from 1 to 6 during exhalation. Continue for another 10 minutes and you will definitely feel refreshed and satisfied.
Skull Shine Breath
Without a doubt, this is the best exercise in order to get rid of fat on the abdomen and strengthen the muscles of the abs, get rid of respiratory problems, colds, eye strain and other irritants. Sit comfortably and take a full breath. Retract the abdomen while exhaling. Continue for 30 seconds, and then return to normal breathing for 3 seconds. Repeat the complex three times.
As you might guess from the name, it stimulates your senses and energizes you for the whole day. Like the Tai Chi relaxing technique, it helps to relax muscles. Start by sitting right on the stele, shut your mouth and relax. Count at your usual pace while breathing. Such breathing is directed to your abs, chest and lungs. In order to lose weight, do this exercise for 15 minutes daily.
Unlike the chest, this breathing technique focuses on the diaphragm and muscles located under the lungs.
The technique is commonly used to generate stamina and energy, as well as to treat anxiety. Your goal is to breathe like that all the time, every day.
Step-by-step instructions on how to breathe in your stomach to lose weight:
Sit on a chair, lie on the floor, or just stand upright. The first step is to clear your thoughts and forget about all the problems and worries. Just free yourself from anything that goes into your head. Put your hands on your stomach, thumbs next to your belly button. Inhale deeply, make sure that the chest does not rise, allow the abs to stretch.
Flying Belly Lock
The flying castle is also called uddiyana bandha.
This is a high-level technique, one of the most effective for quickly getting rid of excess fat. But only experienced disciples of pranayama can practice it.
Start in a sitting position, fully retract the abdomen. You should feel emptiness in this area. Continue to exhale in this position and stretch your chin to your chest. Hold this position for 25 seconds, then relax and breathe at your usual pace for several minutes. This will help reduce the amount of fat on the stomach, significantly improve digestion and metabolism.
Mouth breathing strains the abdominal muscles, relaxing and refreshing you. In addition, this is an excellent exercise to maintain the tone of the face and chin. Stand, sit or even lie down to do the exercise. Open your mouth and breathe evenly and slowly through it. Inhale when you count to yourself to 10. The exhalation should be longer. That is, if you inhale for 2 seconds, then exhale for 4 seconds. Do not overwork, do as hard as you can. Repeat 3 times a day daily.
If you cannot inhale and exhale for several seconds, then most likely you have accelerated breathing. If you are standing, try this exercise while sitting.
Pulling the abdomen in to lose weight, it is also called a “vacuum”, it will quickly burn your calories and emphasize your abdominal tightness, making it ideal for quick weight loss. Put the pillow on the floor, knees on it. This is so as not to hurt your knees. Clear your thoughts and close your eyes. Count to 10 and start breathing. Exhale and count to 5, the stomach should feel the vacuum state of the void. Hold for 2 seconds, then inhale. Repeat 10 times daily.
This breathing technique will make you exhale all the air from your lungs. It will also help you draw in your stomach as much as possible. With it, the abdominal muscles buried under a layer of fat will show themselves to the light.
Put your hands and knees on the floor. The back should be arched to provide a vacuum. Exhale completely and retract the stomach. Stretch your lungs as if you were breathing, but air should not flow into them. You need to pull the front wall of the abdomen so that it touches the back (not literally, just to the maximum) and hold this position for 10 seconds. Inhale slowly and repeat the same thing 10 times each day to achieve better results.
In order to get a flat tummy, you need to remove excess fat and tone the muscles. Lie on the floor, bend your knees, feet on the floor. With the start of breathing, retract your stomach as hard as you can. Try to snuggle to the floor and breathe as deep as possible. You can even put your hand on the press to feel it. The entire abdominal cavity should be retracted. Hold the position for at least 10 seconds. Relax by exhaling slowly.
You can try this exercise while standing with your back against a wall. Some also believe that it is effective in a sitting position. If you are too busy to spend time on this exercise, you can do it right now while reading this article. It will help you achieve a flat stomach.
Sometimes, looking for a shorter and easier route becomes a better solution. Breathing exercises may not look very effective, but they definitely play a role in your body. They will increase the intensity of your workouts. Breathing with the abs, stomach and diaphragm will help you increase your fitness level. And this means that you will get all the possible benefits and energy in order to lose extra centimeters.
Video - breathing techniques for a flat stomach
The benefits of breathing exercises
Breathing is an involuntary process for which we do not gently make any additional efforts. But in reality, most people do not breathe correctly, and therefore it is necessary to learn the right technique to extend life, good mood and health.
The main beneficial properties of respiratory yoga:
- Relieves stress - deep breathing exercises increase blood delivery to the body, reduce the feeling of stress, fear and anger.
- Cleanses the body - breathing removes 70% of toxins from the body. So, if you breathe incorrectly, toxins accumulate in the body, which can lead to serious illness afterwards. Body cleansing can also be done using a 30-day cleansing diet for weight loss.
- It relaxes the brain - high levels of stress and increased anxiety can lead to various health troubles. Deep breathing provides oxygen delivery to the brain and reduces anxiety, relaxes the body, which, in turn, increases mental clarity and inner peace.
- Helps to get rid of excess weight - additional oxygen enters the body, helps burn excess calories accumulated in the body, and contributes to weight loss.
- It brings the organs to tone - the movement of the diaphragm during breathing massages vital internal organs such as the heart, stomach, liver, pancreas and small intestine, and improves blood circulation in them. Controlled breathing also tones the abdominal muscles.
What is important to remember
These breathing exercises must be performed systematically. Never perform them on a full stomach. If you have been diagnosed with heart disease, a hernia or an ulcer - it is better to consult a doctor or completely rule out so as not to harm your health. These exercises bring excellent results, but only if you perform them after you have been engaged in moderate forms of physical activity, such as Tai Chi, yoga or walking.
Performing these techniques to lose weight is the best alternative to other forms of training. But you need to perform them together with a balanced diet program for weight loss . They can be made without any additional equipment, and therefore they are available to everyone.
However, you need to clearly define and learn about them enough to make it possible to achieve your goals. Nothing can be achieved without effort! Even if you missed one day of exercise, it’s not scary, provided that the next day you try, and will continue to try further. When performing these techniques, the entire load is placed on the abdominal muscles, which helps burn fat around it. You do not need to go to the gym and sweat there. Such an affordable and simple form of training, such as breathing, is with you every day, every minute. Do not continue to search! Stick to these great exercises every day and you will see how excess fat disappears from your stomach! Good luck in your endeavors and leave feedback about your results!