Fuller Minds

Minds that are not always empty

Yoga Asanas for Flat Abs

In my previous post on Yoga, I have written about the asanas that help in toning our entire body. In today’s post I will cover the asanas that help in reducing the belly fat and lower abdomen. Most of the asanas I have covered in my previous post already help in reducing the belly fat. Below is the list of asanas and here is the link to my previous post: https://saudhaminimylaram.in/2020/07/27/yoga-my-fitness-regime/

  1. Bhujangasana
  2. Dhanurasana
  3. Pavanmuktasana
  4. Uttanpadasana
  5. Veerabhadrasana

In addition to these, following asanas helps in toning abs. All are floor asanas.


This asana is one of the variations of Plank. Balance your weight on the palms instead of forearms along with our toes for this asana. Rest is as is from the original Plank pose. When you are holding this position you will feel your neck muscles pull. Just remember to deep breathe while you are holding this asana. Also, as mentioned in my previous post, start from 15 seconds on each asana initially and then gradually increase the time if you are able to hold the position longer.


Benefits: Remember these asanas primarily help in toning the abdomen. Additionally, this asana also helps in toning full arms and legs.

Side Plank

In continuation to the previous asana, raise your right arm and stretch it upwards. In this asana, our weight will be balanced on the left hand and both feet. You will feel the pull in your hip muscles when you are holding this pose, which also will be toned during this asana.

Side Plank With Left Hand
Side Plank With Right Hand

Benefits: This asana will help in toning your arms and legs apart from your abdomen.

Adho Mukha Svanasana

For this asana, bring your body back in Kumbhakasana pose. Bend your head downwards and balance your weight on your palms and toes. You will feel a strong pull in the back of your legs. Just remember to breathe through the asana.

Adho Mukha Svanasana

Benefits: This asana also helps in toning arms and legs along with your back muscles.

Paripurna Navasana

Lay flat on your back and lift your legs at 45 degree from the ground and your back at the same angle on opposite side. This should make a “V” shape. Outstretch your arms parallel to the ground and hold this position for a minute once you are able to hold it for longer.

Paripurna Navasana

Benefits: This asana again helps in toning your arms, thighs and back muscles. But most of all the effort will be made by your abdominal muscles and helps reduce fat.


For this asana, balance your weight on your palms and knees. You will feel a strong pull in your shoulder muscles while holding this pose.


Benefits: This asana tones helps in toning the arms and shoulders.

I have started practicing the asanas written in this post quite recently and have seen changes in my body within one week of trying them! Do give it a shot and let me know the results in the comments.

Saudhamini Mylaram

HR by profession. Reading has always been one of my favorite things to do apart from gardening, cooking and driving.

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top
%d bloggers like this: