When it comes to flatten your stomach And strengthen your coreYoga may not be the first workout that comes to mind, but it should be. Yoga combines dynamic movements, breath control and conscious muscle engagement, making it an exceptional tool for tightening your core. Not only does it directly target your body, but it also reduces stress, which can help manage cortisol levels that lead to abdominal fat storage. So I’ve selected the only five yoga sessions you need to lose belly fat and get slimmer.

Yoga is unique because it works the entire body while emphasizing stability and flexibility, essential for core strength. By performing poses that challenge your balance and coordination, you will naturally engage the deep abdominal muscles that support a flat, toned stomach. Additionally, yoga encourages good posture, which elongates your torso and creates the appearance of a slimmer, leaner abdomen.

Below are five yoga flows designed to lose belly fat. These flows aim to strengthen your body, burn calories and improve your posture, helping you achieve the sculpted tummy you’ve always dreamed of. Whether you’re a seasoned yogi or a beginner, these routines are accessible and incredibly effective.

The workouts

Workout 1: Basic Power Flow

This flow engages your core muscles through dynamic transitions while building overall strength and balance.

What you need: A yoga mat and comfortable clothes.

The routine:

1. Plank pose: Hold for 30 seconds, 3 rounds
2. Side Plank with Hip Dips: 10 reps per side, 2 sets
3. Boat Pose: Hold for 20 seconds, 3 rounds

1. Plank pose

Plank pose strengthens your entire core while stabilizing your shoulders and back.

1. Start in a push-up position with your hands directly under your shoulders and your body forming a straight line.
2. Engage your abs and hold for the duration, keeping your hips level and your spine neutral.

2. Side plank with hip dips

The hip hollow side plank targets the obliques and improves lateral stability.

1. From a side plank position, lower your hip toward the floor, then lift it up.
2. Repeat for the prescribed repetitions and switch sides.

3. Positioning the boat

Boat pose builds deep strength and improves balance.

1. Sit on the mat with your knees bent and feet flat.
2. Lift your feet off the floor and straighten your legs while leaning back slightly.
3. Maintain the position, keeping your core tight and your spine straight.

The Only 5 Yoga Exercises You Need to Shrink Your Belly

Workout 2: Bellyburn Balance

This flow incorporates poses that test your stability while engaging your core for a deep abdominal workout.

What you need: A yoga mat.

The routine:

1. Warrior III: Hold for 15 seconds per leg, 3 rounds
2. Half-moon pose: hold for 20 seconds on each side, 2 turns
3. Chair pose with twists: 10 reps per side, 2 sets

1. Warrior III

Warrior III builds core strength while improving balance and posture.6254a4d1642c605c54bf1cab17d50f1e

1. Stand on one leg, extending the other leg back while leaning forward at the hips.
2. Extend your arms forward for balance, keeping your torso parallel to the floor.

2. Half-moon pose

Half-moon pose strengthens the obliques and improves coordination.

1. While standing, lean forward and place one hand on the floor or a block.
2. Lift your back leg parallel to the floor and open your hips, stacking them vertically.

3. Chair pose with twists

Chair pose with twists activates the obliques and improves spinal mobility.

1. From a chair position, bring your palms together at chest level.
2. Turn your torso, bringing your elbow toward the opposite knee.
3. Return to center and repeat on the other side.

Yoga or Pilates: which is more effective for losing abdominal fat?

Workout 3: Strengthening and Stretching Flow

This flow combines dynamic stretches and strengthening poses to sculpt your stomach while improving flexibility.

What you need: A yoga mat.

The routine:

1. Downward Dog to Plank: 8 reps, 3 sets
2. Low lunge with side reach: hold for 20 seconds on each side, 2 rounds
3. Bridge pose: hold for 30 seconds, 2 rounds

1. Downward dog towards plank

Downward dog toward the plank activates your core, arms, and shoulders while improving flexibility.

1. Start in a downward dog position with your hips high and heels pressed toward the mat.
2. Move forward on a plank, keeping your body straight.
3. Return to downward dog and repeat.

2. Low lunge with side reach

The low lunge with side reach stretches the sides of your torso while engaging the obliques.

1. Step one foot forward into a low lunge, with your back knee resting on the mat.
2. Extend the arm on the same side above your head and reach to the opposite side.

3. Laying the bridge

Bridal pose strengthens your lower back and engages your glutes and core.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your hips toward the ceiling, squeezing your glutes and engaging your core.

5 Floor Workouts to Shrink Your “Apron Belly”

Workout 4: Dynamic Core Energizer

This flow focuses on creating heat in the body while targeting the core muscles. It is ideal for stimulating metabolism and toning the abdomen.

What you need: A yoga mat.

The routine:

1. Plank climbers: 12 reps per side, 3 rounds
2. Crescent lunge with revolution: hold for 20 seconds on each side, 2 turns
3. Standing Forward Fold with Core Squeeze: 10 reps, 2 sets

1. Plank climbers

Plank position climbers combine cardio and core work to burn calories and strengthen the abs.

1. Start in a high plank position with your hands under your shoulders.
2. Drive one knee toward your chest, then quickly switch legs in a running motion.
3. Keep your body tight and your movements controlled.

2. Rotating Crescent Lunge

The rotating crescent lunge engages the obliques and improves spinal flexibility.

1. Step one foot forward into a deep lunge, keeping your back leg straight.
2. Bring your palms together at chest level and turn your torso toward your front leg.
3. Hold and switch sides.

3. Standing Fold with Core Squeeze

The standing fold with core press strengthens the lower abdominals and improves hamstring flexibility.

1. While standing, bend forward at the hips to touch your toes or the floor.
2. Pull your belly button inward as if to tighten your abs.
3. Slowly return to standing and repeat.

10 Simplest Workouts to Lose Belly Fat

Workout 5: Belly Sculpting Flow

This flow incorporates core-centered poses with slow, controlled breathing for maximum toning and stress relief.

What you need: A yoga mat and a quiet space.

The routine:

1. Extended Side Angle Pose: Hold for 20 seconds on each side, 2 turns
2. Triangle Pose: Hold for 20 seconds on each side, 2 rounds
3. Tree Pose with Knee Lift: 10 reps per leg, 3 sets

1. Extended Side Corner Pose

Extended side angle pose strengthens the obliques and stretches the sides of the torso.

1. Step one foot forward into a deep lunge, keeping the back leg straight.
2. Place your front arm on your thigh or on the floor and extend the opposite arm overhead.
3. Engage your core as you hold and switch sides.

2. Triangular pose

Triangle pose tones the sides of the waist and improves posture.

1. In a wide stance, turn one foot outward and the other slightly inward.
2. Extend your arms out to the sides and reach one hand toward your front ankle.
3. Keep your torso long and hold the position before switching sides.

3. Tree Pose with Knee Lift

Tree pose with knee raise challenges balance and strengthens the lower abs.

1. Stand on one leg and place the sole of your other foot against your inner thigh or calf.
2. Lift the knee of the bent leg toward your chest, engaging your core.
3. Slowly return to tree pose and repeat before switching legs.

Subscribe to our newsletter!

Tyler Read, BSc, CPT