If you can’t figure out how to achieve a flat stomach without doing conventional crunches and ab exercises in a gym, you’ll be surprised to know that breathing techniques can be just as effective when it comes to burning your belly fat.
Here at TO THE Sports we’ve prepared a set of breathing exercises that will help you tone your abdominal muscles.
1. Diaphragmatic breathing
This technique of deep breathing boosts metabolism and helps to burn fat on the top of abdominal muscles.
- Start by lying on your back on a mat. If you are a beginner, place your hands on your belly so that you can better control your breathing.
- Slowly inhale through your nose so that your stomach expands under your hands.
- Exhale through pursed lips so that your stomach falls under your hands. Make sure your chest remains still.
- Start by doing this for 5-10 minutes. Later on you can increase the time and do this exercise while sitting or standing.
2. Stomach vacuum
This exercise aims at strengthening your inner abdominal muscles.
- Lie on your back on a mat with your knees bent and feet flat. Inhale slowly as much air as you can.
- Start exhaling as much air as you can bringing your stomach as close to your spine as possible.
- Hold the pose for 15 to 20 seconds. Try to breathe normally while you hold the pose.
- Release the pose with an inhale. You can repeat this exercise for several times. As you do the exercise, inhale through your nose and exhale through your mouth.
3. Skull shining breath
- Sit on a mat on your knees or with your legs crossed. Place your hands on your knees.
- Take a deep breath. Then do a series of forceful short exhales, driving your navel toward your spine with every exhale.
- Feel your lungs open automatically for a long inhale after a series of short exhales.
- Do the exercise for 30 to 60 seconds.
4. Alternating nostril breathing
- Sit on your heels or with your legs crossed. Make sure your spine is straight and shoulders are relaxed.
- Place your left hand on your left knee with your palm up. Bring the tips of the thumb and the index finger in contact with each other.
- Place your index and the middle fingers of your right hand on your forehead between your eyebrows. Place your little finger and your ring finger on you left nostril, and your thumb — on your right nostril.
- Gently press your right nostril with the thumb and exhale through your left nostril. Then inhale through the left nostril.
- Press the left nostril with your ring finger and exhale through the right nostril. Then inhale through the right nostril again. These movements make one cycle of the exercise. Do 5 to 10 cycles.