These two disciplines will help you both dissipate tension and reduce waist volume. We tell you what exercises you can strengthen the abdomen and lose weight



Yoga and Pilates are two practices that are not normally associated with losing weight. When you think of exercises to lose weight, you quickly associate them with cardiovascular exercises such as running or spining, for example. However, yoga and pilates can be a great source of weight loss exercises.

Although they tend to fit in the same bag, there are quite a few differences between a yoga session and a pilates session. While the former is characterized by its spiritual aspect and enhances relaxation and mindfulness; Pilates stands out for being a much more physically focused work.

However, both disciplines have points in common: whatever your favorite option, with both you will be able to define the entire musculature –they are characterized by the toning of most muscle groups–; You can promote elongation and its practice will bring you closer to the goal of losing extra kilos.

There are certain exercises to lose weight from both yoga and pilates that will help you tone the abdomen area and thus achieve a firm belly. To practice them at home, you will need a mat and sportswear. They are done barefoot and, above all, remember to warm up before starting to avoid injury.

Yoga slimming exercises
1. Warrior I



Before starting the routine, keep in mind that you should always inhale and exhale in a controlled and conscious way through the nose. This will help you stay comfortable in each posture and progress in its execution.

Stand in the middle of the mat, with your back straight. Step forward with your right leg and backward with your left foot. Make sure your right foot is at knee level.

Place your left foot at a 90º angle. Look at the position of your hips and make sure they are aligned, facing forward.

Raise your arms with the palms of your hands parallel to each other until they are at head height.

Look confidently forward, relax your shoulders and try to extend your trunk and arms towards the sky. Stay in the pose for 15 seconds. Rest well. Change sides and do the same exercise.

2. The triangle




Open your legs in a lateral position forming a triangle. You have to notice tension, but not too much - this is important to avoid injury. Rotate your right foot.

Keep your back straight, without forcing the posture, and cross your arms. Breath deeply. Maintain arm position and lean to the right as far as you can with the intention of touching the mat with the palm of your right hand.

Now raise your left arm to the sky. In the exercise, you should notice how the trunk and hip open. Avoid forcing the pose if you do not get to touch the mat. The goal is to make an opening and avoid tension.

Hold like this for 10 seconds. Go back to the center and do the same exercise on the left side.

3. Table


This is one of the typical sun salutation asanas, whose execution leads us directly to think, due to its intensity, of a plank routine to dynamite calories.

Stretch out on the mat face down with your legs slightly open. Support the palms of the hands below the shoulders and the instep of the feet. Breathe and elevate the body. You must ensure that the back and legs are straight, relax the shoulders and neck. Stay in the pose for 20 seconds.

If it costs you a lot of effort, adapt the posture to your needs and do it in quadruped. This way you will support less weight.

4. Knees to the ground + cobra




From the board, exhale and bring your knees to the floor. Inhale and direct your chest to the mat. You will see that when doing this movement, your entire spine arches.

Bring your abdomen to the mat and lightly push yourself with your hands against the floor to lift your chest and head. You should look straight ahead, open your chest and feel your hands firmly rooted to the ground.

This is a perfect posture to stretch your entire back. Stay in it for 10 seconds and rest.
 
5. Candle

Lie on your back on the mat. Raise your legs to 90 degrees and lean them toward your chest. Slightly lift your glutes and lower back and help yourself with your hands to straighten your back and legs.

Place your chin close to your chest, breathe slowly, and keep tension in your abdomen to ensure balance in your posture.

Perform the exercise for 20 seconds.


Pilates weight loss exercises: firm belly
6. The saw
Sit with your legs spread wider than the width of your hips. Note how the hamstrings are well grounded and keep your feet flexed. Lengthen your spine in a natural position and open your arms cross, with your shoulders relaxed away from your ears.

Inhale and from your waist, slowly turn the trunk to the right. Exhale back to the center. Inhale and do the same exercise to the left.

Perform five repetitions on each side, keeping in mind the state of your posture, trying not to bend, lengthening the entire body.

 

7. ‘Roll up’

Stretch out with your arms out to the side of your head and your palms facing up. Inhale deeply and begin to exhale as you lift off the ground. Perform the exercise slowly: first take your hands off, then your arms, then your head. Do this by maintaining a rounded position, noting the curve of your spine and how your abs are activated.

When you get to touch your feet or legs, return to the ground slowly, rounding your back and doing the exercise consciously. Perform 10 repetitions.
 

8. ‘Rolling back’

With this exercise you can give a light back massage to relieve tension. It's about rolling backwards. Sit on the edge of the mat with your knees bent toward your chest. The feet should be together, the hands touching the ankles and the feet near the buttocks.

Breathe in and roll back until you feel the scapulae against the floor and slightly lifting your buttocks, but without pushing yourself to do so.

As you exhale, you return to the starting position by putting pressure on the abdomen to maintain balance. Repeat 10 times.
 

9. Circles with the legs

Lying on your back, raise your right leg at a 90º angle. Keep your heel flexed and make 10 circular movements inward. Do the same out.

Lower your leg to the ground in a controlled manner. Raise your left leg and perform the same sequence.
 

10. The V

Lying on the mat, first stretch one leg up, then another, placing both at a 45º angle. Raise your head with the strength of your abdomen and bring your arms in line.

Stay in the posture for 5 seconds and lie back in a controlled manner. Perform 5 repetitions.