If you are new to yoga and you want a way to lose weight, this guide suits you well. You work out with care as you focus on each move; your body feels the work. Yoga here builds strength and burns fat.
Why Focus on the Core for Weight Loss?
Your core drives your body. A strong core helps keep your waist small. It keeps your back aligned and you move with ease. Muscle burns more calories than fat when you rest. You hold a steady breath and work your muscles close. This way, your body stays warm and burns more fat.
Getting Started: Core Activation on the Ground
Lie on your back and bend your knees. Let your hands touch near the mat’s edge. Lift your shoulders off the floor as you pull your knees near your chest. Keep your breath steady through your nose. You feel each muscle as it works. The move starts the burn deep down.
Bridge Pose with a Challenge
Press your feet flat ahead of your hips. Lift your hips up like a small bridge. Raise your arms upward if you can. You squeeze your glutes and thighs as you push down. Strong glutes help keep your lower back safe.
Resistance Press for Intense Core Work
Rest your knees on your hips and press your hands into your thighs. Push your thighs hard against your hands while you lift your shoulders. The movement makes your core work close and hard. Your muscles burn as you hold the move.
Alternating Leg Crunch
Keep your hands behind your neck as you lift one shoulder higher. Extend one leg straight while you tug the opposite knee in. Switch sides with care. Your elbow meets the knee as you lift. Breathe steady to feel the work in your core.
Bridge with Leg Pulses for Glute Strength
Return to your bridge and squeeze your thighs. Keep your hips still as you extend one leg ahead. Hover your leg close to the floor. You pulse your hips up and down. This work makes your glutes strong and steady.
Boat Pose for Core Stability
Sit up and balance in Boat Pose. Lift your shins to stay near the ground. Open your chest while your hands help on the floor or stretch forward. Rock your legs with care for about 30 seconds. This move builds deep core strength in a steady way.
Side Plank with Thread the Needle
Turn to your side into a gentle plank. Stack or stagger your feet as you lift your hips. Reach one arm up and slide it under your body with a twist. This move works your shoulders and side muscles. Do it five times each side. Keep your shoulder in line to avoid hurt.
Classic Plank to Finish
Move back to a full plank: place your hands under your shoulders and tuck your toes. Pull in your belly and hold your shoulders strong. Keep breathing steady through your nose for 30 seconds. Squeeze your hands and feet ever so slightly to make it count. The pose works the whole core and wraps up the session.
Tips for Success
• Keep your moves steady and your form clear; slow work brings clear gains.
• Breathe in and out through your nose to keep your body calm.
• Feel your muscles work; do not push too hard or hold your breath.
• Build this work into your week 3 or 4 times to see more strength and fat loss.
Final Thoughts
Yoga here connects each move close. The practice, step by step, works your core and burns fat. You build strength in your muscles, protect your back, and move smoother each day. Stay with the work, keep each move close in time, and enjoy a firmer, healthier you.
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