3. Board (Kumbhakasana)
This is one of the easiest poses to perform. It burns fat from the belly and at the time tones and strengthens the shoulders, back, butt, arms, and thighs.
How to do this pose:
#1. Begin with your hands and knees beneath your arms and shoulders.
#2. Fold your toes under and step your feet back to stretch your legs behind your body.
#3. Breathe in while looking just ahead of your palms, so your neck and spine are allied.
#4. Tighten your abs and hold.
#5. Your body should form a straight line. Make sure your hands are flat on the ground and your fingers are spread apart.
#6. Hold for 15-30 seconds or for as long as possible.
#7. Breathe out and drop to your knees.
#8. Repeat at least 4 times with a resting interval of 15 seconds in between each pose.
4. Cobra Posture (Bhujang asana)
This pose helps to strengthen the abs muscles. It can also aid in providing forte to the upper body by forming a strong and flexible spine.
How to do this pose:
#1. Lie flat on your stomach with legs extended out and your palms positioned beneath your shoulders.
#2. Let your chin and toes touch the floor.
#3. Inhale gradually and advance your chest upward while bending backward.
#4. Hold this pose for 15-30 seconds depending on stamina.
#5. Exhale gradually and bring your body back to the initial position.
#6. Do it again 5 times with a resting interval of 15 seconds in between each pose.
Also note that this type exercise is NOT RECOMMENDED for pregnant women, or ulcer and hernia victims.
