5 Moves That Target Belly And Back Fat
Photograph by Brook Benten
1. Bird Dog
Begin on all fours with hands under shoulders, knees under hips, on
cushioned surface. Reach left arm forward and right leg back until your
body forms one straight line from wrist through torso to heel. Hold
momentarily, then return to starting position. Repeat with right
arm/left leg. That's 1 rep; do 12.
From the same position on all fours, round back toward ceiling like a
hissing cat. Let head fall down like dead weight. You will feel a
gentle stretch through your belly and back. Next, drop belly button
toward floor, and lift head until looking forward—cow position. That's 1
rep; do 12. (This is also one of several great pain-fighting moves.)
3. Warrior to Side Angle to Reverse Warrior
Standing with feet together, step left foot back into wide stance;
left toes will point away from you, right foot pointing straight ahead.
Sink down, staying balanced with head up and back straight, until right
thigh is parallel with ground. Raise right arm out straight in front,
left straight out behind.
Keeping legs in same position, lean forward and rest right forearm on
thigh and reach left arm up and overhead into Side Angle. Lower left
arm until hand is resting on side of left thigh. Slide hand down to knee
and lift right arm overhead; raise gaze toward right hand. That's 1
rep; do 12. (Here are the 5 best yoga moves for weight loss.)
4. Supported Forward Fold
Stand with feet hip-width apart. Take deep breath and place hands on
fronts of thighs. Exhale, tuck in abdomen, and, using muscles in lower
back, slowly slide hands down legs until you feel a gentle stretch in your hamstrings,
taking care to keep a neutral spine (don't round your back). Keep head
in line with rest of spinal column. Hold 30 seconds, and then, using
core muscles, slowly rise back up.
5. Supported Back Bend
Stand with feet shoulder-width apart. Reach behind and place
fingertips just above kidneys. Exhale and lean shoulders back while
keeping hips forward over ankles. Allow head to fall backward, looking
up at ceiling. Only bend as far backward as is challenging but
comfortable for your lower back. Hold 30 seconds, and then slowly return
to starting position.
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