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Upper Belly Fat: Causes and Exercises

Upper belly fat – causes and exercises for upper belly fat – Many of us struggle with upper belly fat. It refers to the build-up of visceral fat around the organs in your upper belly, resulting in a wider waist. You are not alone if you want to lose your upper abdominal fat. In medical terminology, this disorder is known as central obesity, and it affects both women and men as they age. Upper belly fat refers to the visceral adipose tissue (VAT) that surrounds the intra-abdominal organs. “Yoga Teacher Training in India” Genetics, poor eating habits, and an unhealthy lifestyle all contribute to upper belly obesity.

Between the ages of 50 and 70, obesity rates are highest. Obesity is on the rise worldwide, as it has been in the United States over the past 50 years. Obesity is more common in women than it is in men.

While a balanced diet and regular exercise can help you maintain your weight and lose belly fat, losing the remaining few inches of upper belly fat is much more difficult. To lose the last few inches around the upper belly, you’ll need to stick to a measured and persistent approach. The majority of the time, the causes of upper belly fat, also known as upper abdominal fat, are linked to our lifestyle choices. Genetics or even hormonal swings may be to blame for some. To improve one’s body and accomplish their desired fitness objectives, one must take a holistic strategy that addresses all of these factors.

Here, we’ll talk about what causes upper belly fat and what yoga exercises will help you get rid of it. So, let’s get started.

Causes: Why Do We Have Upper Belly Fat

Fat accumulation in the upper belly can be caused by a variety of circumstances, including:

  • Calorie Usage: We must eat daily for our bodies to function properly. This does not imply that we eat excessively. Even if we overeat, we should engage in some physical activity to burn off the calories. If the calories aren’t burned, they build up and turn into fat, resulting in unwanted abdominal weight gain.
  • Advancing Age: With growing age, the amount of muscular mass in the body gradually decreases. Physical activity is reduced as a result, resulting in healthy weight gain and, more significantly, fat growth.
  • Sleep Deprivation: Sleep deprivation has been linked to weight increase in several studies due to hormonal changes. Hormonal abnormalities that control appetite and hunger are caused by sleep loss. Ghrelin is a hormone that makes you hungry, and it’s released more when you don’t get enough sleep. During this moment, the brain is more likely to choose junk food, which may lead to an increase in stomach fat content.
  • Stress: One of the main reasons why belly fat is so tough to shed is that stress can interfere with your capacity to lose weight, even if you are doing everything right. “200 Hour Yoga Teacher Training in India” Furthermore, stress makes you more likely to overeat and consume unhealthy foods, which will only increase your calorie consumption and cause you to gain weight in the long term.

Yoga Exercises to Reduce Upper Belly Fat

While some yoga exercises may not “target fix” fat regions on your body, they will strengthen your core, tone your waistline, and improve your posture while you lose weight. So, here are some yoga exercises that help to reduce upper belly fat as follows:

  1. Navasana or Boat Pose
  2. Russian Twists
  3. Vasisthasana or Side Planks
  4. Bicycle Crunches
  5. Uttanpadasana or Leg Raise

Here’s a closer look at the yoga poses listed above, including how to execute them and how they can help you reduce upper belly fat:

1.  Navasana (Boat Pose)

Benefit: The boat posture strengthens the back and works on the deep abdominal muscles. It’s an excellent exercise for toning and strengthening your abs, as well as reducing upper belly fat.

How to do it:

  • Sit with your legs straight out in front of you in a comfortable position.
  • Bend over and position your palms flat behind you, fingers pointing in the direction of your body.
  • Now, try to keep legs straight and feet flexed with toes pointed.
  • Ensure arms are shoulder-width apart from each other.
  • Bring your body slowly from a seated position to a gentle bridge. An inverted V will form on your back.
  • Now, inhale and lift your hips.
  • Then, exhale as you slowly come back to the sitting position.
  • Repeat a few times.

2.  Russian Twists

Benefit: Russian twists are a simple yoga exercise, but after only a few reps, you’ll feel the burn in your upper abs.”300 Hour Yoga Teacher Training in India” To make it more difficult, you can use weights or a medicine ball.

How to do it:

  • Sit with your legs straight out in front of you in a comfortable position.
  • Now, bend your knees and place your feet flat on the ground.
  • Ensure tightening your abs and keeping your butt pressed to the floor.
  • Now, lean your back until you’re at a 45-degree angle with the floor.
  • At the same time, bring your hands together just above your abdomen.
  • Now, slowly twist your body to one side, bringing your weight across one side of your body.
  • Then, twist back over to the other side.
  • Cross your ankles if you feel like you’re losing your balance.
  • Twist back and forth quickly if you can, but maintain your legs at a 45-degree angle.
  • Continue for a full minute without pausing.

3.  Vasisthasana (Side Planks)

Benefit: Side planks strengthen your core and are an excellent technique to lose upper belly fat, particularly in the lower half. It improves abdominal endurance and is a terrific overall strengthening workout.

4.  Bicycle Crunches

How to do it:

  • Lay flat on one side with one arm out.
  • Your knees should bend with your feet flat on the ground.
  • Ensure your core is tight so that you form a straight line from head to toe.
  • Now, raise your hips slightly off the floor while keeping your sides lifted, forming an oblique angle or an L-shape at your torso(45-degree angle).
  • Hold for 30 seconds to one minute.
  • Repeat a few times.

Benefit: The bicycle crunch is a good ab workout since it works the deep abs and obliques as well as the conventional abs. “500 Hour Yoga Teacher Training in India” Bicycle crunch targets the lower abs by elevating your shoulder blades off the ground while crunching your lower abdominals to meet elbows with crossed knees.

How to do it:

  • Lie flat on your back.
  • Keep both knees bent and feet flat on the floor.
  • Keep hands behind head and neck straight.
  • Now, bring one knee up, bending at the hip and bringing the other foot closer to the first knee, similar to crossing legs while cycling.
  • Now crunch your lower abdomen and bring your shoulder blades off the ground as you rotate towards that side, touching your elbow to the same side knee that’s crossed over.
  • Now, repeat in the opposite direction by bringing the other elbow up as you bring your other leg across as well as bringing your other shoulder off the ground.
  • Keep moving back and forth slowly until you feel fatigued.

5.  Uttanpadasana (Leg Raise)

Benefit: Leg raises are a wonderful way to build your abdominal muscles while also strengthening your endurance in that area. It works on core strength by keeping your back straight, tummy taut, and hips lifted off the floor.

How to do it:

  • Lie flat on the ground.
  • Place your arms by your side.
  • Now, keep your core tight and lift your hips off the floor.
  • Now, raise your legs to a 45-degree angle from the ground.
  • Do not bend the knees while raising the legs.
  • Hold for 30 seconds to one minute.
  • Repeat a few times.


If you want to lose weight, combining increased physical activity with a nutrient-dense, well-balanced diet is the best way to achieve your objective. You must set realistic goals and work hard to reach them if you want to lose stubborn upper belly fat. Work on your upper abs for a couple of hours each day. The cardinal guideline for decreasing upper body fat is to eat 80% of the time and exercise 20% of the time. All you have to do is concentrate on easy lifestyle changes such as good eating habits and modifying your inactive behavior. Under the supervision of a healthcare professional and a dietitian, make rapid progress toward your health and fitness goals.

We hope you enjoyed reading our post. Have a question? Please write in the comments section.


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