For those who can’t figure out how to achieve a flat stomach without doing conventional crunches and ab exercises in a gym, you’ll be surprised to know that breathing techniques can be just as effective when it comes to burning your belly fat.
Below, I have prepared a set of breathing exercises that will help you tone your abdominal muscles.
Stomach vacuumThis exercise aims at strengthening your inner abdominal muscles. Just lie on your back on a mat with your knees bent and feet flat. Inhale slowly as much air as you can. Start exhaling as much air as you can bringing your stomach as close to your spine as possible. Try holding the pose for 15 to 20 seconds. Try to breathe normally while you hold the pose. You should then release the pose with an inhale. You can repeat this exercise for several times. As you do the exercise, inhale through your nose and exhale through your mouth.
Diaphragmatic breathingThis technique of deep breathing boosts metabolism and helps to burn fat on the top of abdominal muscles. Start by lying on your back on a mat. If you are a beginner, you should place your hands on your belly so that you can better control your breathing. You should then slowly inhale through your nose so that your stomach expands under your hands. Exhale through pursed lips so that your stomach falls under your hands. Ensure that your chest remains still. Start by doing this for 5-10 minutes. Later on you can increase the time and do this exercise while sitting or standing.
Skull shining breathThis is another technique which consists of alternating short explosive exhales and long passive inhales. Just sit on a mat on your knees or with your legs crossed then place your hands on your knees. Take a deep breath and do a series of forceful short exhales, driving your navel toward your spine with every exhale. Feel your lungs open automatically for a long inhale after a series of short exhales. Consider doing the exercise for 30 to 60 seconds
Bellows breathFor this exercise, sit on a mat in a comfortable pose with your spine and neck straight and your palms on your knees. Relax the stomach muscles and close your eyes. Start inhaling and exhaling forcefully. Ensure your breathing is deep, powerful, and rhythmic. Take approximately one second for each inhale and exhale, and do the exercise for 5 minutes.
Humming bee breathingFor this technique, you should also sit on a mat with your legs crossed. Make sure your shoulders are relaxed and your spine is straight. Close your ears with the thumbs and place your index fingers on your forehead, above your eyebrows. Let your ring and middle fingers rest on your closed eyes. Slowly inhale and exhale with your mouth closed. Make a humming sound as you breathe out. Feel the vibrations of the sound with your fingers. Try doing several inhales and exhales and then rest your hands on your knees. You have now completed one cycle of the exercise, do 5 to 10 cycles of this exercise.
Deep breathingJust sit in a chair or on the floor on a cushion with your spine and neck straight. Place your hands on your thighs or on your knees. Cross your ankles if you are sitting on the floor. Close your eyes, breathe normally through your nose for about a minute and relax your facial muscles.
Exhale to a slow count of 4 and pull your navel toward your spine. Inhale slowly and make your inhales and exhales the same length. Let all your thoughts go and bring your attention to your breath. Do the exercise for 5 to 10 minutes. You can also start with 3-5 minutes of deep breathing if you are a beginner.
Abdominal lockYou can do this exercise standing or on your knees on a mat. Completely exhale pressing in your chest and abdomen. Do a mock inhalation with your chest, locking your glottis and preventing air from entering your lungs while relaxing your abdomen. Hold your breath and try to inhale while keeping your abdomen relaxed. Your upper abdomen now forms a deep concavity extending up under your rib cage. Release your mock inhalation and let your chest and abdomen drop and release. Equalize the air pressure on the inside and outside of your body with your chest and abdomen while you inhale.
Be aware of the risksKeep it in mind that, just like any other exercises, pranayama techniques have their own risks. Therefore, consult your doctor before exercising if you have any health problems.
These breathing exercises have proved themselves to be effective in fighting belly fat. Remember, however, that combining exercises with a healthy diet will improve the results of your workouts.
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