Baba Ramdev yoga techniques may boost metabolism to burn off abdominal fat.
Over the past decade, Baba Ramdev has become a yoga icon in his home country of India. He teaches on television programs and at yoga camps, where thousands of people gather for his presentations. A key feature in his health maintenance system is the Kapalbhati breathing exercise, which dates back to the origins of yoga in India. With regular practice, Baba Ramdev's techniques may help to boost metabolism by increasing muscle mass, thereby trimming fat off the belly and other areas where it often settles, such as the buttocks and thighs.
Reduce Abdominal Fat
Abdominal exercises tone and strengthen your core by developing more muscle, observes Sheila Dugan, M.D., associate professor of physical medicine at Rush University. The more muscle you have, the more calories you burn while at rest, and the more toned your abdomen appears. You cannot spot-reduce abdominal fat by targeting muscles in that area. By losing overall body fat, you will reduce abdominal fat.
Create A Caloric Deficit
Creating a caloric deficit reduces your total body fat. For each pound of fat you lose, it takes a deficit of 3,500 calories. To lose a pound each week, reduce your caloric intake by 500 a day, or cut out 250 calories and burn off 250 more, for example. Baba Ramdev advises yoga practitioners to have minimal amounts of sugar and fried or starchy foods. Avoid excess salt, which retains water in your body. Have plenty of fresh green vegetables. Eating salad before a heavy meal aids digestion and helps to fill your stomach, so you will eat less.
Try the Kapalbhati Breathing Exercise
This intense abdominal workout generates heat to help dissolve waste matter while it tones and strengthens your core, according to yoga instructor Anmol Mehta. To practice, sit comfortably with a tall spine. Draw your chin slightly down and inward to align your neck. Rest your hands on your knees or thighs. All breathing in this exercise is done through your nose. On an exhale, expel the air forcefully through your nose and draw your abdominal muscles inward. Then allow the inhalation to occur naturally. Exhale forcefully again, squeezing the abdominals inward, and then inhale naturally. Continue this pattern with a steady rhythm for 10 breaths. Work your way up to five rounds of 10 breaths, with three relaxing breaths between rounds.
Ride a Bike
This exercise works the abdomen, thighs and buttocks. While lying on your back, raise your legs and begin a pedaling motion, as if you are riding a bicycle. After pedaling 20 times, bring your legs back down and rest for three or four breaths. Lift your legs and begin pedaling again for at least 20 times. Rest for three or four breaths, and then change your pedaling direction. Move your legs as if you are bicycling backward 20 times. Rest for three or four breaths, and then do another round of 20 movements, pedaling backward. Relax for six breaths before getting up.
Lift Your Legs
This targets the belly, buttocks, and legs, according to Ipranayam. Lie on your back with your legs straight, and keep your hands beside your legs on the floor. Slowly breathe in and lift your right leg straight up to form a 90-degree angle with your torso. Stay in the posture for a count of two. Slowly exhale and bring your right leg back to the floor. Repeat the same process with the left leg. Do two more lifts with each leg, pausing for two breaths between rounds. If you can lift both legs slowly together without feeling strain in your lower back, do three rounds with both legs, pausing for two breaths between rounds.
Take Exercise Precautions
Perform the Kapalbhati breathing exercise with an empty stomach. It is not recommended if you are pregnant or suffer from gastric or intestinal problems, high blood pressure, heart disease or epilepsy. If you become lightheaded or nauseous while practicing Kapalbhati, slow the force and pace, or stop entirely and return to normal breathing. Use caution in the leg lift exercises, and prevent injury by not forcing any movements. Consult with your primary care physician before beginning a new exercise program.