Embarking on a journey into the world of yoga is a rewarding venture for individuals looking to enhance both physical and mental well-being. For those focusing on toning the lower belly and sides, incorporating beginner yoga moves into their routine can be particularly beneficial. These simple yet effective poses not only cater to newcomers but also offer a gentle introduction to the practice of yoga.
We spoke with Andrew White, certified personal trainer and the co-founder of garagegympro.com; and Vivian Yu, co-founder of One Body Personal Training & Gym Near Me and a certified personal trainer and physical therapist, to learn about four beginner-friendly yoga moves that can tone your lower belly and sides. They revealed that exercises such as Boat Pose (Navasana), Plank Pose, Side Plank (Vasisthasana), and Cobra Pose (Bhujangasana) are the ones to perform.
Boat Pose (Navasana)
Boat Pose, or Navasana, stands out as a beginner-friendly yoga move that holds the potential to effectively tone the lower belly and sides. Regular practice of Boat Pose not only strengthens the core but also works on toning the sides, enhancing overall stability and balance.
White says that the "boat pose is fantastic for engaging and strengthening the lower abdominal muscles and the obliques. This pose challenges your balance and stability, which requires serious core engagement, particularly in the lower belly and sides."
He breaks down the proper technique for executing this move to attain optimal benefits: Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet off the floor, keeping your knees bent initially. Extend your arms forward, parallel to the floor. Straighten your legs to a 45-degree angle if you can, keeping your back straight. Hold this pose for 30 seconds to 1 minute.
Plank Pose
Plank Pose, a fundamental and beginner-friendly yoga position, proves to be an effective method for toning the belly and sides. In this pose, individuals support their body weight on their forearms or hands while maintaining a straight line from head to heels. Plank Pose engages various muscle groups, including the core, and places a particular emphasis on the lower belly and sides.
"The Plank Pose is a core-strengthening powerhouse, targeting the entire abdominal area, including the lower belly. It also works the sides of the abdomen, as you must engage your obliques to maintain stability," says White.
To perform the plank pose correctly, White says to follow these instructions: Start in a push-up position with your shoulders over your wrists. Keep your body in a straight line from your head to your heels. Engage your core, and make sure your hips don't sag or lift too high. Hold for 30 seconds to 1 minute.
Side Plank (Vasisthasana)
This pose actively engages the obliques and strengthens the muscles along the sides of the torso. The emphasis on balancing and stabilizing the body in Side Plank not only cultivates core strength but also helps define and tone the muscles around the waist.
"This move targets the obliques and helps in toning the sides of the abdomen," says Yu.
Yu also explains the proper execution of this yoga pose suitable for beginners: Start in a plank pose. Shift your weight onto one hand as you rotate your body to the side. Stack your feet and raise your other arm towards the ceiling. Keep your body in a straight line and hold the position. Repeat on the other side.
Cobra Pose (Bhujangasana)
Cobra Pose engages the muscles in the lower back, abdomen, and sides, providing a gentle stretch while strengthening the core. The controlled extension of the spine and the activation of abdominal muscles contribute to the toning effect on the belly.
White says that "Cobra Pose is effective for strengthening the abdominal muscles, particularly the lower abdomen. It also helps in improving the flexibility of the spine." Yu adds that although this move is "primarily known for its back-strengthening benefits, Cobra Pose also works the abdominal muscles, aiding in toning the lower belly."
To execute this move properly, Yu says: Lie face down on the floor with your hands under your shoulders. Press into your hands to lift your chest off the floor, engaging your lower back and abdominal muscles. Keep your elbows close to your body.
