Yoga Asanas For Back Fat And Love Handles [Step-By-Step Guide]

Don’t you get irritated when the sides of your stomach rub against your arms? 

If yes, then take out your yoga mat and try some of the yoga poses for love handles.

Unlike its name, love handles can be undeniably annoying and difficult to get rid of.

Muffin top, side handles, or love handles no matter what name you give it, these side cushion areas are something many want to get rid of.

And those who have ever tried to lose weight know that like other abdominal weights, love handles are a challenge and often stick around even after those areas are toned.

In this case, yoga for love handles is the ultimate solution.

Yoga helps in developing core strength, reducing extra fat bulk, and helps you take control of excessive weight.

Let’s find out how you can use yoga to get rid of love handles and back fat once and for all.

Yoga For Love Handles: How Does It Help?

People often try crunches and other heavy exercises for love handles.

Nevertheless, those exercises do not specifically target the desired area and show limited results.

Hence, instead of doing those crunches, you can try yoga to lose love handles and abdominal muscles.

The abdominals are made up of four muscles namely, transverses abdominis, external and internal obliques, and the rectus abdominis.  

Performing yoga for back fat and love handles work together on these muscles.

It not only helps in gaining abdominal strength, but it also helps shrink love handles, and reduce back pain as well. 

Yoga poses are ideal to get rid of those stubborn love handles.

Top 8 Yoga Poses For Love Handles

Since ancient times, yoga has been treating people and its health benefits are innumerable. It rejuvenates every part of your body and mind.

And people these days use yoga for belly fat reduction as well.

Moreover, to know how to reduce love handles in a week, try these yoga poses to get rid of those extra side padding while strengthening your core and toning your butts and thighs.

#1. Wheel Pose [Chakrasana]

The standing wheel pose stretches your spine and practicing it regularly helps trim the extra fat around the waist.

And with its bending and twisting action, it helps the muscles and hips.

Steps To Do It:

• Stand straight and keep your feet apart and parallel.
• Interlock your hands in the front.
• And while you inhale, raise your hands and bend backward.
• Now exhale and bend forwards and swing your hand behind.
• Try to interlock your fingers at the back and pull towards your head.
• Inhaling returns back to the starting position.

Benefits

• Strengthen arms, abdomen, legs, shoulder, and chest.
• Smoothen and tone the muscles.
• Improves digestion and helps lose excess weight.

#2. Wide-Legged Forward Bend [PrasaritaPadottanasana]

This yoga pose engages rectus abdominis.

It tones the abdomen and helps you lose love handles.

Steps To Do It:

• Spread your feet for about 4 feet apart.
• With your toes slightly turned inward, keep your inner feet parallel to one another.
• Press the outer edges of your feet firmly on the floor and engage your quads by lifting them up.
• Bring your hands to the hips and as you inhale lift your chest.
• Exhale and Bend forward by keeping the length through your torso.
• Aligning your hands under the shoulder release them on the floor.
• Draw your head down towards the floor and rest your crown on the floor.
• Keep the wrist aligned under the elbows, spread your fingers, and pull your belly in.
• Stay in this position for 5 breath cycles.

Benefits

• Strengthens and stretches the spine and inner back legs and thighs.
• Tones the abdomen.
• Clams the mind.
• Cures mild backache.

#3. Tree Pose [Vrikshasana]

Tree pose works wonders on your hips and love handles.

The proper weight distribution required to maintain this posture provides stability to the hips, thigh, and pelvis and helps strengthen the core.

How To Do It:

• Stand and slowly lift your right leg from the floor
• Using your hands try to put your right leg on your left inner thigh close to your pelvis.
• Point your toes downwards.
• Once you get the balance, bring your hands together and fold your hands.
• While you balance yourself, keep your back straight and stay in this position for 5 breath cycles and switch the leg.

Benefits:

• Strengthens the legs and core
• Stretch the inner thighs and groin muscles.
• Boosts energy and reduces fatigue ness.

#4. Boat Pose [Navasana]

The boat pose is ideal for building abdomen and core strength.

It is an effective yoga poses for muffin top reduction which strengthens the hip flexors, quadriceps and also targets the back muscles.

How To Do It:

• Sit straight and stretch your legs outwards.
• Lift your legs and tilt your upper body to keep a balance and use your pelvis and hip strength for that.
• As you do that, stretch your arms and keep them parallel to your legs.
• Make sure that your back is straight, toes are pointed upward, and palms facing each other.

Benefits:

• Helps release stress.
• Improves digestion.
• Activates transverse and rectus abdominis.
• It strengthens hip flexors, the spine, and the abdomen.

#5. Downward Dog Pose [AdhoMukhaSvanasana]

This is one of the most recognized yoga asanas for love handles.

It strengthens the whole body including the core, calves, and hamstrings.

It not only circulates the blood but also nourishes and revitalizes cells throughout the body.

How To Do It:

• Come in your hands and knees position with wrist under your shoulders and feet underneath your hips.
• Inhale and tuck your toes under your heels and exhale while you lift your hips forming the classic upside-down V shape.
• Spread your fingers wide and create a straight line between your middle finger and elbow.
• Straight your legs and bring down your heels towards the ground.
• Relax your head between your arms and breathe deeply for five breaths.

Benefits:

• Aids in weight loss.
• Strengthens the whole body and improves the central nervous system.
• Benefits lower back.

#6. Plank Pose [Phalakasana]

Because of its innumerable benefits, the plank pose is the foundational pose of yoga.

It engages, tones, and strengthens the shoulder, abdomen, and spine.

How To Do It:

• Start with a tabletop position.
• Bring your knees under your hips and your shoulder over your wrist.
• Push your hands on the floor and by stretching one foot back at a time, bring your torso parallel to the floor.
• Keep your arms perpendicular to the floor and shoulder parallel to your wrist.
• Spread your shoulder blades and draw keep your chest open.
• Bring your tailbone down, lift your thighs and reach back through your legs.
• Keep your head forward and gaze at the floor.
• Stay in this position for long as you can.

Benefits:

• Works on rectus and transverse abdominis.
• Tones abdomen.
• Engages calves and shoulders.

#7. Triangle Pose [Trikonasana]

This is one of the ultimate yoga poses for love handles.

It is a foundational standing pose and is great for beginners.

How To Do It:

• Stand straight.
• Keep your legs 3 feet apart making a triangle and take a deep breath.
• Exhale and lift the left arm up perpendicular to your head.
• Bend to your right and touch your right ankle with your right hand.
• Keep your knees straight and slowly look up towards your left hand.
• Stay in this posture for around 4- 5 seconds.
• Repeat the same steps on the left side.

Benefits:

• Engages every part of the body.
• Builds the core and shoulders.
• Lengthens the spine
• Stretches torso, calves, and hamstrings.
• Improves digestion.
• Encourages the abdominal organs.

#8. Side Stretch Pose [ TiryakaTadasana]

This is an ideal pose for burning hip and waist fat.

How To Do It:

• Stand straight with your legs one foot apart.
• Keep your spins straight and raise your arms above your head.
• Keep your palms facing upwards and interlock your fingers.
• While keeping your hands and arms stretched, slowly start to sway towards your right. [don’t bend forward always bend sideways.]
• Repeat the same with the left side.

Benefits:

• Stretches the muscles between the ribs.
• Stretches the torso muscles.
• Works on calves and inner arm muscles.

Not many consider yoga when it comes to losing love handles and weight loss.

There is a misconception that yoga is for those seeking flexibility and perfect posture.

However, when done right, one can rely on the above-mentioned poses of yoga to reduce love handles.

Summary

Don’t go on the name!

Love handles or muffin tops are not only unpleasant looking but are also the home of many life-threatening health issues.

And if doing a hardcore workout is not your jam, take out your mat and be ready to try yoga for love handles.

So, what are you waiting for? Make room for yoga asanas in your life and let the muffin top and side belly fat melt away!

Try these yoga poses and let us know about your experience in the comment section below. Also, if you’ve found the blog useful, don’t hesitate to share it with your friends and family.

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