Yoga & flat stomach: 5 effective postures to tone your body

Flat stomach goal: why choose yoga?

Dynamic yoga to refine yourself

Who said yoga doesn't make you sweat? It's not just bodybuilding that can help you gain tone and refine your stomach. There are many different types of yoga, from gentle to intense. It's up to you to find yours! 

Obviously, if your goal is to slim down your stomach, the dynamic yoga sera plus adapté. Vous hésitez encore entre l’incontournable Vinyasa yoga and the very physical Bikram yoga ? We enlighten you on the different types of dynamic yoga and their benefits. 

That's it, you've found YOUR yoga and you can't wait to let off steam on your mat. To optimize your yoga session as much as possible, make sure to engage your muscles : you will thus go further in the postures and multiply the shaping benefits.

C’est également une activité sportive idéale pour lose weight in thighs efficacement. Pour plus d’informations, consultez notre article !

Breathing and its benefits

One of the strong points of yoga is the predominant role of abdominal breathing. By combining muscle work and breathing, the practice of yoga helps reduce anxiety and stress. 

Yoga represents much more than physical exercise: it takes us completely out of our comfort zone and release blockages that prevent weight loss.

By inhaling and exhaling with the stomach, we perform a digestive system massage. Feelings of bloating are reduced and the stomach is flatter. You will have understood, to have a toned stomach, do not forget to breathe during your yoga session!

Now that you have the basics, it's time to give you our 5 “flat stomach” yoga postures really effective (as part of a regular practice ;)). 

The plank, a yoga posture for a trim stomach.

Let's start with the classics. There's nothing like a well-made plank to feel your abs moving. The advantage is that the board doesn't just work the stomach, but the whole body. This yoga posture is both very accessible and intense if maintained for a long time.

In practice

To perform it safely, start by placing yourself in a push-up position. Your hands are pushing off the ground and the legs are active. The elbows are parallel to the shoulders and the back is straight. Be careful not to dig it! 

Also be sure to engage your stomach by sucking the navel against the spine. Say it like that, it can be scary, but nothing too complicated, I promise!

Once you are in the right posture and your alignments are good, hold your plank for 30 seconds to 1 minute for the bravest. 

Don't forget to breathe deeply to mobilize your stomach muscles as much as possible. To exit the pose, simply return to tabletop (or all-fours) position.

For further

For a complete warm-up, why not do the famous Sun Salutation ? In addition to the plank, this sequence of yoga postures includes downward facing dog and the cobra posture, known for their flat stomach benefits. 

Vous pouvez bien sûr adapter l’intensité de l’exercice au fur et à mesure de votre progression. Dans tous les cas, we listen to each other as much as possible so as not to injure yourself in yoga postures.

The Boat, an intense posture to challenge your abs.

Le corps continue à chauffer avec la posture du Bateau ! Pas d’inquiétude, la variation de cette posture de yoga la rend accessible aux débutants. Très pratiquée en yoga, la posture du Bateau est excellente pour travailler the abdominal strap while taming his balance.

In practice

To begin, place yourself in a seated position, with your glutes flat. The hands are on either side of the hips. Raise your legs so that your feet are at knee height.

Be careful not to roll over the back of your pelvis to keep your back straight. Engage your stomach and try to find your balance on your buttocks. You are in the first variation of the Boat. Hold the position for 30 seconds.

For further

For more of a challenge, straighten your legs and enter the final Boat pose. You can also extend your arms forward to remain stable. You have it ! 

Si vous sentez que votre dos s’affaisse lorsque vous tendez les jambes, mieux vaut garder les jambes pliées pour préserver vos lombaires. 

L’arbre, la posture d’équilibre pour renforcer son ventre.

Avoir un ventre plat grâce au yoga, ça n’est pas réservé qu’aux confirmés. The tree is a balance posture, and no balance without mobilizing the abs! You will work your abdominal muscles without even realizing it.

In practice

To get into tree pose, stand on your mat with your feet together. Start by staring at a point in the distance. Concentration is essential in this posture! 

For example, raise your right foot (if you are more comfortable balancing on the left!) and place the sole of your foot on the inside of your left thigh. Keep your hips straight and clear your mind. Hold the position for several minutes if possible. 

Variation for beginners

If balance isn't your strong point, don't panic! Instead, place your foot against your calf to tame this posture. In addition to working the deep muscles of the stomach, the Tree promotes a feeling of well-being and harmony. So, shall we take a little break? 

The Liberation of the Winds, the anti-bloating yoga posture.

In a slightly more relaxed yoga theme, the Liberation of the Winds is one of the postures which promote digestion and limit the sensations of a bloated stomach. Quite useful if you want a flat and toned stomach!

In practice 

Allongez-vous sur le dos, les mains de part et d’autre du corps. Ramenez vos genoux sur votre ventre et placez vos mains sous vos cuisses pour ramener un peu plus vos jambes vers vous. 

For a more intense effect, embrace your knees with your hands. Raise your chin and maintain the posture.

You can also add a little movement and roll back and forth to massage your spine. Taking care of your stomach doesn't just involve muscular engagement postures!

Avec la Libération des vents, vous apporterez à votre corps un massage de l’appareil digestif (et du dos) très agréable. Bonus : this posture provides real relaxation! 

For further

This is also the case for twists in yoga, an exercise where the spine is rotated around its axis. These stimulate the internal organs, which find themselves compressed, then released, thus creating a deep massage of the digestive system. 

La posture de l’arc pour étirer ses abdos.

Grâce à cette posture légèrement acrobatique, les effets sur la graisse tenace du ventre vont se faire sentir ! L’arc est une position d’ouverture exigeante which provides a particularly intense upper body stretch. 

En plus de travailler la souplesse, l’Arc va renforcer le corps et plus particulièrement le ventre. C’est une posture très tonique qui peut également être réalisée en effectuant a pendulum movement. Thanks to this variation, we benefit from the stimulating effects on digestion.

In practice

Pour entrer dans la posture de l’Arc, commencez par vous allonger sur le ventre. Vos jambes sont tendues. Lorsque vous êtes prêt.e.s, attrapez vos chevilles avec vos mains. 

Relevez simultanément le buste et les genoux pour former une courbe avec votre corps. Veillez à garder votre tête droite et votre regard vers l’avant. Maintenez la posture pendant 30 secondes.

For further

If this is accessible to you, rock lightly back and forth, synchronizing this movement with your breathing. 

And yoga at POSES Studio? 

Dynamic yoga that works the whole body

The POSES studio offers workouts inspired by dynamic yoga which allow you to strengthen the entire body and gain flexibility and mobility. We guarantee it, you will sweat! 

Yoga designed for everyone

And do not forget, yoga is not about a flat stomach. It can be a yoga to relax. Our sessions are inclusive and suitable for all levels. You set your goals. The important thing is to surpass yourself, to have fun, and to be determined to give your best.

Each of our coaches offers different signature Flows, which change every week. Needless to say, we don't get bored!

If you want to try these 5 detox postures on our mats, go to 21 rue des Filles du Calvaire (75003)

See you soon at POSES Studio!