10 Yoga workouts for weight loss : That Burn Fat Faster Than You Can Say “Om”

Sure, if you want to lose weight you need a diet that works for you (and eh hem, your lifestyle) and regular bouts of exercise. But that doesn’t mean you need to be going all-out every single day with sweat-dripping cardio or heavy weight-lifting to see results. Research shows that yoga can help in a weight-loss routine because it can boost flexibility, increase mental focus, and yes, burn fat. If you’re just getting started, try the “start with” moves to help you get in the groove. Once you feel comfortable with those, give yourself a challenge with the “make it harder” exercises. And don’t be surprised if you feel inclined to start showing off your new skills on Instagram soon—hey, if you’ve got it, flaunt it.

1START WITH: CHAIR POSE

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Start with feet slightly apart, inhale, and raise your arms straight overhead so your palms face in and your triceps are next to your ears. Exhale and bend your knees, pushing your butt back and lowering toward the floor as though sitting in a chair. Your torso will naturally lean slightly forward over the thighs; try to keep your shoulders down and back. Continue to take deep inhales and exhales; work your way up to holding the position for five breaths.

Works your: thighs, butt, abs, hips, arms

2MAKE IT HARDER: CHAIR POSE WITH A TWIST

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Hold chair pose, but rather than keeping arms straight overhead, lower them to chest level as you lower your legs. Then, bring your hands together as if they’re in prayer, and twist your upper body to the right so that your left elbow comes to rest gently on your right thigh. Keep abs tight, continue to take deep inhales and exhales; work your way up to holding the position for five breaths. Inhale and straighten your knees to return to start, then switch sides.

Works your: thighs, butt, abs, obliques, hips, shoulders, upper back

3 START WITH: DOWNWARD-FACING DOG

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Start on the floor on your hands and knees, knees hip-width apart and hands directly under the shoulders. Spread your fingers wide and press your weight firmly across your hands and into the mat. Exhale as you tuck your toes and lift your knees off the floor. Reaching your pelvis up toward the ceiling and pushing your butt to the wall behind you, slowly straighten your legs (without locking your knees). Push your chest back toward the wall behind you, relax your neck, and let your heels drop as close to the floor as they can get. Continue to take deep inhales and exhales; work your way up to holding for 5 or more breaths.

Works your: legs, arms, shoulders, upper back, abs

4MAKE IT HARDER: DOWN-DOG SPLIT, KNEE-TO-NOSE

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Works yourlegs, arms, shoulders, upper back, abs, butt

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Works your: legs, hips, butt, arms, shoulders, chest, abs, back

6MAKE IT HARDER: WARRIOR III

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Works your: ankles, legs, arms, shoulders, back, abs, hips

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Works your: back, chest, shoulders, arms, butt, hamstrings, abs

8MAKE IT HARDER: BOW POSE

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Works your: back, chest, shoulders, arms, abs, legs, hips

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Start on the floor on your hands and knees, knees hip-width apart and hands directly under the shoulders. Engage your abs and, keeping a flat back, straighten your left leg and lift it behind you, squeezing your glutes. At the same time, extend your right arm straight in front of you. Continue to take deep inhales and exhales; work your way up to holding the position for 3 to 5 breaths.

Works your: abs, butt, upper back

10MAKE IT HARDER: PLANK ARM-LEG LIFT

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Works your: abs, butt, upper back.

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