The Only 5 Yoga Workouts You Need To Lose Belly Fat

When it comes to flattening your belly and strengthening your core, yoga might not be the first workout that comes to mind—but it should be. Yoga combines dynamic movements, breath control, and mindful engagement of the muscles, making it an exceptional tool for tightening your midsection. Not only does it target your core directly, but it also reduces stress, which can help manage cortisol levels that lead to abdominal fat storage. So, I’ve curated the only five yoga workouts you need to lose belly fat and get lean.

Yoga is unique because it works the entire body while emphasizing stability and flexibility, which are essential for core strength. By performing poses that challenge your balance and coordination, you’ll naturally engage the deep abdominal muscles that support a toned, flat belly. In addition, yoga encourages proper posture, which elongates your torso and creates the appearance of a leaner, slimmer midsection.

Below are five yoga flows designed to lose belly fat. These flows focus on strengthening your core, burning calories, and improving posture, helping you achieve the sculpted stomach you’ve always wanted. Whether you’re a seasoned yogi or a beginner, these routines are accessible and incredibly effective.

The Workouts

Workout 1: Core Power Flow

This flow engages your abdominal muscles through dynamic transitions while building overall strength and balance.

What you need: A yoga mat and comfortable clothing.

The Routine:

1. Plank Pose: Hold for 30 seconds, 3 rounds
2. Side Plank with Hip Dips: 10 reps per side, 2 sets
3. Boat Pose: Hold for 20 seconds, 3 rounds

1. Plank Pose

The plank pose strengthens the entire core while stabilizing your shoulders and back.

1. Start in a pushup position with your hands directly under your shoulders and your body forming a straight line.
2. Engage your abs and hold for the duration, keeping your hips level and spine neutral.

2. Side Plank with Hip Dips

The side plank with hip dips targets the obliques and improves lateral stability.

1. From a side plank position, lower your hip toward the ground, then lift it back up.
2. Repeat for the prescribed reps and switch sides.

3. Boat Pose

Boat pose builds deep core strength and enhances balance.

1. Sit on the mat with your knees bent and feet flat.
2. Lift your feet off the floor and extend your legs while leaning back slightly.
3. Hold the position, keeping your core tight and spine straight.

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Workout 2: Belly Burn Balance

This flow incorporates poses that test your stability while engaging your core for a deep abdominal workout.

What you need: A yoga mat.

The Routine:

1. Warrior III: Hold for 15 seconds per leg, 3 rounds
2. Half-Moon Pose: Hold for 20 seconds per side, 2 rounds
3. Chair Pose with Twists: 10 reps per side, 2 sets

1. Warrior III

Warrior III builds core strength while improving balance and posture.

1. Stand on one leg, extending the other leg back as you hinge forward at the hips.
2. Extend your arms forward for balance, keeping your torso parallel to the ground.

2. Half-Moon Pose

Half-moon pose strengthens the obliques and improves coordination.

1. From a standing position, hinge forward and place one hand on the ground or a block.
2. Lift your back leg parallel to the floor and open your hips, stacking them vertically.

3. Chair Pose with Twists

Chair pose with twists activates the obliques and improves spinal mobility.

1. From a chair pose, bring your palms together at your chest.
2. Twist your torso, bringing your elbow to the opposite knee.
3. Return to the center and repeat on the other side.

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Workout 3: Strengthen & Stretch Flow

This flow combines dynamic stretches and core-tightening poses to sculpt your belly while improving flexibility.

What you need: A yoga mat.

The Routine:

1. Downward Dog to Plank: 8 reps, 3 sets
2. Low Lunge with Side Reach: Hold for 20 seconds per side, 2 rounds
3. Bridge Pose: Hold for 30 seconds, 2 rounds

1. Downward Dog to Plank

Downward dog to plank activates your core, arms, and shoulders while improving flexibility.

1. Start in a downward dog position with your hips high and heels pressing toward the mat.
2. Shift forward into a plank, keeping your body straight.
3. Return to downward dog and repeat.

2. Low Lunge with Side Reach

The low lunge with side reach stretches the sides of your torso while engaging the obliques.

1. Step one foot forward into a low lunge, with your back knee resting on the mat.
2. Extend the same-side arm overhead and reach to the opposite side.

3. Bridge Pose

Bride pose strengthens the lower back and engages the glutes and core.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips toward the ceiling, squeezing your glutes and engaging your core.

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Workout 4: Dynamic Core Energizer

This flow focuses on creating heat in the body while targeting the core muscles. It’s great for boosting metabolism and toning the midsection.

What you need: A yoga mat.

The Routine:

1. Mountain Climbers in Plank: 12 reps per side, 3 rounds
2. Revolved Crescent Lunge: Hold for 20 seconds per side, 2 rounds
3. Standing Forward Fold with Core Squeeze: 10 reps, 2 sets

1. Mountain Climbers in Plank

Mountain climbers in a plank position combine cardio and core work to burn calories and strengthen the abs.6254a4d1642c605c54bf1cab17d50f1e

1. Begin in a high plank position with your hands under your shoulders.
2. Drive one knee toward your chest, then quickly switch legs in a running motion.
3. Keep your core tight and your movements controlled.

2. Revolved Crescent Lunge

Revolved crescent lunge engages the obliques and improves spinal flexibility.

1. Step one foot forward into a deep lunge, keeping your back leg straight.
2. Bring your palms together at your chest and twist your torso toward your front leg.
3. Hold and switch sides.

3. Standing Forward Fold with Core Squeeze

Standing forward fold with a core squeeze strengthens the lower abs and improves hamstring flexibility.

1. From a standing position, hinge forward at the hips to touch your toes or the floor.
2. Pull your belly button inward as if squeezing your abs.
3. Slowly return to standing and repeat.

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Workout 5: Belly Sculpt Flow

This flow integrates core-focused poses with slow, controlled breathing for maximum toning and stress relief.

What you need: A yoga mat and a quiet space.

The Routine:

1. Extended Side Angle Pose: Hold for 20 seconds per side, 2 rounds
2. Triangle Pose: Hold for 20 seconds per side, 2 rounds
3. Tree Pose with Knee Lift: 10 reps per leg, 3 sets

1. Extended Side Angle Pose

Extended side angle pose strengthens the obliques and stretches the sides of the torso.

1. Step one foot forward into a deep lunge, keeping the back leg straight.
2. Place your front arm on your thigh or the floor, and extend the opposite arm overhead.
3. Engage your core as you hold and switch sides.

2. Triangle Pose

The triangle pose tones the sides of the waist and improves posture.

1. From a wide stance, turn one foot out and the other slightly inward.
2. Extend your arms to the sides and reach one hand toward your front ankle.
3. Keep your torso long and hold the position before switching sides.

3. Tree Pose with Knee Lift

Tree pose with knee lift challenges balance and strengthens the lower abs.

1. Stand on one leg and place the sole of your other foot against your inner thigh or calf.
2. Lift the bent leg’s knee toward your chest, engaging your core.
3. Slowly return to tree pose and repeat before switching legs.

Tyler Read, BSc, CPT