We had a chat with a celebrity fitness trainer who’s worked with models, actors, and busy entrepreneurs, and she swears by certain yoga poses that do more than just improve flexibility. These moves activate large muscle groups, fire up your metabolism, and elevate your heart rate when done with intention.
The best part? You don’t need a gym, equipment, or hours of free time. Just your body, your breath, and a little focus.
Here are the five yoga poses our trainer recommends if you’re serious about burning fat—and how to do each one correctly for the best results.
1. Chair Pose (Utkatasana)
If you’ve ever held Chair Pose for more than 30 seconds, you know it’s no joke. Your legs start to shake, your heart rate climbs, and suddenly you’re sweating like you’re halfway through a HIIT class.
Why It Works:
Chair Pose targets your glutes, quads, hamstrings, and core—all large muscle groups that help boost fat-burning potential. Plus, holding the pose builds endurance and strength.
How to Do It:
- Stand tall with feet hip-width apart.
- Inhale and raise your arms overhead, palms facing each other.
- Exhale and bend your knees, sinking your hips back like you’re sitting in an invisible chair.
- Keep your chest lifted and abs tight.
- Hold for 30–60 seconds, breathing deeply.
Trainer Tip: Don’t let your knees go past your toes. Shift your weight into your heels and keep your core pulled in.
2. Plank Pose (Phalakasana)
This one may not look like much, but plank pose is a total-body burn. It strengthens your arms, shoulders, chest, back, glutes, and especially your core.
Why It Works:
Plank builds isometric strength, which creates muscle tone and supports fat burning by increasing your overall calorie expenditure—even after your workout is done.
How to Do It:
- Start on all fours. Step your feet back to form a straight line from head to heels.
- Stack shoulders over wrists. Engage your abs and squeeze your glutes.
- Keep your neck in line with your spine.
- Hold for 30–60 seconds.
Trainer Tip: Pull your belly button toward your spine and don’t let your hips sag. Stay strong and stable the whole time.
3. Crescent Lunge (Anjaneyasana)
This dynamic pose tones your legs, challenges your balance, and lights up your core. Done in a flowing sequence or held for a minute, it will leave you breathless in the best way.
Why It Works:
It targets your quads, hamstrings, glutes, and hip flexors, while also improving posture and stability. Add movement (like pulses or transitions) and the fat-burning effect increases.
How to Do It:
- Step your right foot forward into a lunge, keeping the knee stacked over the ankle.
- Lift your back heel and extend the left leg straight.
- Raise your arms overhead, biceps by ears.
- Engage your core and hold for 30 seconds to 1 minute.
- Switch sides.
Trainer Tip: Keep the back leg strong. Don’t let the back knee collapse. Pull everything inward toward your midline to stay balanced.
4. Boat Pose (Navasana)
If you’re looking for visible core definition, boat pose is a must. It challenges your abs in a deep and focused way—and yes, it burns!
Why It Works:
Boat pose activates your rectus abdominis, obliques, hip flexors, and even your lower back. Holding this pose builds core stability and promotes lean muscle development.
How to Do It:
- Sit on your mat with knees bent and feet flat.
- Lean back slightly and lift your feet off the ground so your shins are parallel to the floor.
- Extend your arms forward at shoulder height.
- Straighten your legs if you can for more intensity.
- Hold for 30–45 seconds. Repeat for 3 rounds.
Trainer Tip: Keep your chest lifted and spine straight. Don’t round your lower back. If needed, hold onto the backs of your thighs.
5. Downward Dog to Plank Flow
This is where yoga meets cardio. Flowing between Downward Dog and Plank Pose turns two static positions into a dynamic fat-burning sequence that gets your heart rate up while working multiple muscle groups.
Why It Works:
This combo hits the upper body, core, and lower body, while keeping your body in motion. It’s great for calorie burn and building functional strength.
How to Do It:
- Start in Downward Dog: hands shoulder-width, hips high, heels reaching back.
- Shift forward into Plank Pose with control.
- Hold for 2–3 seconds, then push back to Downward Dog.
- Repeat for 1 minute.
Trainer Tip: Move with your breath. Inhale in Plank, exhale to push back into Downward Dog. Keep your core engaged the entire time.
Combine These Poses Into a Fat-Burning Yoga Flow
Want to put it all together? Here’s a quick 10-minute fat-burning flow:
Warm-Up (1 minute)
- Cat-Cow stretches
- Forward fold
Main Flow (8 minutes)
- Chair Pose – 45 seconds
- Downward Dog to Plank Flow – 1 minute
- Crescent Lunge Right – 45 seconds
- Plank Pose – 1 minute
- Crescent Lunge Left – 45 seconds
- Boat Pose – 30 seconds, rest 15 seconds, repeat
- Downward Dog to Plank Flow – 1 minute
Cool Down (1 minute)
- Seated twist
- Child’s Pose
This quick sequence keeps your body moving, your core engaged, and your breath steady. Repeat it 3–4 times a week and you’ll begin to see serious changes in your energy levels, strength, and body composition.
The Trainer’s Final Advice
Our celebrity trainer had one last message for anyone trying to lose fat through yoga:
“People think yoga is only stretching or calming the mind—but when you flow with focus and hold poses with full engagement, your body transforms. Fat burns, muscles define, and your posture improves naturally. Just show up on your mat and stay consistent.”
FAQs
Can yoga really help with weight loss?
Yes, especially dynamic yoga that includes strength-focused poses and movement. It supports fat burning, improves digestion, and reduces stress—all of which contribute to weight loss.
Do I need to hold the poses for a long time?
Not necessarily. Holding for 30–60 seconds is effective. What matters more is your form and muscle engagement during that time.
How many times a week should I do these poses?
Aim for 3–5 sessions per week, even if it’s just 10–20 minutes. Consistency matters more than duration.
Do I need to be flexible to do yoga?
Not at all. These poses build strength and flexibility over time. Modify as needed and listen to your body.
Will yoga alone help me lose belly fat?
Yoga helps burn fat, tone muscles, and improve your mindset. Combine it with healthy eating and an active lifestyle for best results.
