Top 7 Yoga Poses To Burn Lower Belly Fat


Fat gain and obesity are quite the trending ailments in contemporary society. These can attack anyone irrespective of the age, gender, or group. If the sedentary lifestyle does not suffice then there are always primal factors like unhealthy eating habits, medical conditions, lack of physical exercise that can contribute towards fat disposal in various parts of the body, including the abdomen. Getting rid of abdomen fat, particularly in the lower belly is the hardest, but not impossible. The key to its solution is evident in the traditional science of yoga.  

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“Yoga is for all and for everyone,” goes the saying, true to its word. Here is an assortment of the seven most amazing yoga poses for you to practice to get rid of that lower belly fat in the most effective and organic manner:


  • Paschimottanasana (Seated Forward Bend)

This is one of the most effective yoga asanas for toning and stimulating fat deposits in the lower abdomen while working the hamstrings, thighs, and hips.

How to Perform?

  • Sit on a yoga mat in Lotus or Padmasana position.
  • With your spine erect and aligned, unfold your legs to the front, feet pointed towards the sky or the ceiling.
  • Take a deep inhalation and raise your hands higher while keeping the elbows firm. Let your eyes follow the movement of the hands.
  • As you exhale, bend forward at the waist and try to grab your toes with both hands, stretching the spine as much as you can.
  • Feel the work in your belly, hamstrings, and abdomen.
  • Inhale to hold your belly in. Remain in this posture for 60 seconds before releasing back to initial position while exhaling slowly.   
  • Repeat these steps 10 times initially. You can gradually build up to 30 times.


Those who suffer from spinal issues such as a slipped disc, or suffering from loose bowel movements, asthma should avoid performing this pose.


  • Padahastasana (Standing Forward Bend)

This is another wonderful yoga asana that works on the compression therapy as rigorously as the Padahastasana. The pose is highly advantageous in heating and releasing the fat deposits in the lower abdomen.

How to Perform?

  • Stand with both feet aligned next to each other and an erect spine.
  • While inhaling deeply, raise both your arms upwards.
  • As you gently exhale, bend your body forward till the torso is parallel to the floor.
  • Inhale and exhale once as you bend the torso further towards the floor to let your palm touch the feet.
  • If your body permits, make an effort to hold each ankle with each hand.
  • Retain your breath in this position for 30-60 seconds while pressing your abdomen inwards.
  • Exhale and gently reach back to the initial position.
  • Repeat the above steps 15-20 times with a break of 10-15 seconds in between the repetitions.    


Practitioners with spinal issue or injury are highly recommended not to perform this pose.


  • Naukasana (Boat Pose)

This is another excellent pose for churning fat deposits away from the middle and lower abdomen area while simultaneously toning the muscles of the lower belly.

How to Perform?

  • Lie flat on the yoga mat, hands on either side of the body, toes aligned and facing the ceiling.
  • Take a deep inhalation.
  • Now, gently exhale while lifting the upper body and the lower body at the waist from the ground towards the ceiling.
  • While lifting, stretch both of your hands to bring it parallel to the ground.
  • Look at your toes while retaining this position for 30-60 seconds. Keep breathing in a slow rhythm while feeling a contraction in your abdomen.
  • Take a breath in and further exhale deeply while coming back to initial supine position.
  • Repeat the above steps 10-15 times as your body permits.
  • Take a relaxed pause of 15 seconds between each pose.

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This yoga asana is not recommended for pregnant women or people suffering from cardiac issues, migraine, headache, or insomnia. Women undergoing their monthly cycle should avoid this pose.


  • Ushtrasana (Camel Pose)

This yoga pose is ideally performed after the Naukasana to ease the abdominal muscles that were initially contracted while performing the Boat Pose. Also, the pose is incredibly helpful in toning the entire core area – especially the middle and the lower abdomen.

How to Perform?

  • Sit on the mat in cross-legged position.
  • Raise your upper body to support the entire body weight on to the knee.
  • Your body shall be perpendicular to the ground.
  • Deeply exhale and curve your back inwards. Take each hand backward to grab the respective ankle. Repeat the same with the other hand and the other ankle.
  • Let your head gently fall back to stretch your back inwards even further. Keep stretching until you feel a good contraction in your abdomen.
  • Hold the pose for 30-60 seconds. Exhale.
  • Slowly reach back to initial position.
  • Inhale and Exhale. Take a break of 15 seconds before performing 15-20 repetitions.   


People suffering from a headache, nausea, migraine, insomnia, coronary issues, neck or back injury, blood pressure fluctuations, etc. should not perform this pose for their own safety.


  • Uttanpadasana (Raised Foot Pose)

This is an amazing yoga pose for getting rid of fat in the lower abdomen while gaining a wonderful tone in the hips and thighs.

How to Perform?

  • Lie down flat on your back, legs stretched out in the front while both the ankles touching each other.
  • Keep your hands flat on either side of the body.
  • Form a slight curve in the back.
  • Upon deep inhalation, gently lift your legs up towards the ceiling while feeling a contraction in the muscles of the lower abdomen. Raise till your legs are at right angle to the ground.
  • Keep your arms steady on the mat while retaining the posture for 30-60 seconds.
  • Bring both your legs back to initial position while exhaling slowly.
  • Repeat this pose for 10-15 times while gradually upping the number of repetitions as your body progresses.
  • A break of 10-15 seconds can be undertaken between each asana.


People suffering from back issue should avoid this pose. This pose is not recommended for menstruating women either.


  • Bhujangasana (Cobra Pose)

This is yet another wonderful yoga pose for toning of the abdomen and getting rid of lower belly fat.

How to Perform?

  • Lie flat on your stomach on the mat. Let the legs comfortably stretched out with toes pointed towards the floor.
  • Let each of your arms rest on either side of the body, palms facing the mat.
  • Bend both your elbows to rest your palms underneath the shoulders.
  • Upon deep inhalation, gently raise your chest and head towards the ceiling while letting your arms feebly support the body weight.
  • Look towards the ceiling. Go as higher as you possibly can till your back is comfortably arched.
  • Retain this pose for 20-30 seconds while breathing at a slow pace.
  • Repeat the above process for 10-15 times while taking a gap of 15 seconds in between.

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Do not exert your back at any moment while performing this pose. Those suffering from any kind of wrist injury, back injury should avoid performing this pose. Not recommended for pregnant women.


  • Dhanurasana (Bow Pose)

This is an amazing posture for acquiring multi-dimensional benefits. Along with stretching and toning the lower abdomen, back, arms, thighs, this asana is highly effective in posture correction.

How to Perform?

  • Lie flat on your stomach in prone position. Let your hands rest on either side of the body, palms resting on the floor and facing it.
  • While exhaling, bend your knees towards the ceiling.
  • Now gently lift your torso upwards towards the back.
  • Bring both your hands backward to grab the ankles.
  • Feeling the stretch in the core, back, and hips while focusing on the abdomen muscles.  
  • Lift your knees as higher as possible.
  • Keep a hold time of 15-30 seconds while breathing slowly and smoothly through it.
  • Perform this pose up to 10 times while taking a pause of 15-20 seconds. You may gradually build your body towards a higher number of repetitions.


Not recommended for those suffering from arrhythmia, neck or back injury. Women undergoing menstrual cycle or pregnancy are strictly advised against performing this pose.

Make sure to conclude the yoga regimen with 5-10 minutes in Shavasana (Corpse Pose) for mental and physical recovery.

Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He provides yoga teacher training in Rishikesh, India, as well as yoga classes. He loves writing and reading the books related to yoga, health, nature and the Himalayas. For more information about him visit his website.

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