Reduce your love handles and hip bulges with these 3 yoga poses, suggests Malaika

Yoga is a way of life for Malaika Arora, who practices it regularly to stay in shape. The 40-plus yoga enthusiast is also in a habit to motivate her fans towards fitness with her weekly Instagram series #MalaikasMoveOfTheWeek. This week, Malaika gave her followers a sneak peek into three effective postures that can help them to get rid of hip bulges and those stubborn love handles.

In a video, Malaika demonstrated three easy-peasy yoga asanas to reduce stubborn fat from the sides and around the hips. Aren’t you curious to know about what these three asanas are? Read on!

The actress not just shared the benefits of the poses, but also informed followers about the right way to perform them.

According to Malaika, the most effective postures to fight the bulging fat are Naukasana or the Boat Pose, Bhujangasana or Cobra Pose and Prasarita Padottanasana or the Wide Leg Forward Fold.

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She captioned the post: “Namaste. Have you been meaning to get rid of the bulging stubborn fat around the hips? I heard you. This #MalaikasMoveOfTheWeek I am excited to share the asanas that will help you to lose those love handles.”

Check out Malaika’s post!

Benefits of yoga asanas for getting rid of hip bulges and love handles:

Naukasana or boat pose:

According to Malaika, this pose creates pressure on the abdominal muscles and that helps in strengthening the core and helping the body burn unwanted fat bulging around the hips.

How to perform Naukasana

Step 1: Lie down on your back, keeping it straight. Now, bring your upper body 45° off the floor.

Step 2: Pivot your body weight on your hips and lift your legs 45° off the floor.

Step 3: Ensure that your toes are aligned with your eyes and try to prevent bending your knees.

Step 4: Keep your arms parallel to the ground, pointing forward. Finish it off by tightening your abdominal muscles and straightening your back.

Bhujangasana or cobra pose

Doing Bhujangasana daily gives the abdomen a much-needed massage and stretch and “works wonders on helping get rid of the annoying bulging love handles,” says Malaika.

How to perform Bhujangasana

Step 1: Start by lying down flat on your stomach

Step 2: Now keep your arms by the side of your chest, while keeping your hands (palms down) underneath your shoulders

Step 3: Stretch your feet, keeping them together, with your toes pointed out

Step 4: While inhaling, lift your upper body

Step 5: Gently arch your neck upwards and ensure that your stomach is pressed on the floor

Step 6: Hold the pose for 20-25 seconds

Step 7: Now exhale and slowly come back to the starting position

Step 8: Repeat 2 to 3 times

Prasarita Padottanasana or wide-legged standing forward bend

Malaika vouches for this asana for effective burning of fat around the arms, abdomen, thighs and hips. “Regular practice of this asana will help you tone the body and reduce mental stress,” she said.

How to perform

Step 1: Spread your feet about 4-feet apart.

Step 2: The inner feet are parallel to one another with toes slightly turned inward.

Step 3: Press the outer edges of your feet and big toes firmly into the floor.

Step 4: Engage your quads by lifting them up. Bring your hands to the hips.

Step 5: As you inhale, lift the chest. Then exhale and bend forward keeping length through the torso.

Step 6: Release your hands to the floor, aligning them under the shoulders.

Step 7: Draw the head down towards the floor.

Step 8: Keep the wrists aligned under the elbows, spread the fingers, pull the belly in and lift your quads and maintain the position for five cycles of long and deep breathing.