If you’re like most women, belly fat is consistently one of the hardest areas to burn off. It’s the first on and the last to come off, and to make things worse it’s one of the first things people notice about you.

Excess abdominal fat is closely connected to heart disease, type 2 diabetes, insulin resistance, and even some forms of cancer. Burning it off can be one of the most significant things you can do to improve your overall health and make you feel better. The good news is, it doesn’t have to take sweat-soaked hours at the gym. We’ve done the research and put together The Top 5 Yoga Poses (asanas) for strengthening your core and firming your belly.

Here they are:

Boat Pose

Also known as “Naukasana,” the boat pose is exceptional for strengthening your abs and burning fat.

Photo Credit: DoYouYoga.com

Steps to perform this pose:

• Lie down on your back, keep your legs together and stretched out, arms kept at your sides, hands facing down.
• Inhale and start to raise your legs, making sure to keep them straight (no knee bending).
• Stretch out your feet and toes; try to raise your legs as high as you can.
• While in this position, keep your arms straight and lift them toward your toes to create a 45 degree angle with your body (or as close to 45 degrees as you can).
• Breathe normally and try to hold this pose for 15 seconds.
• Release and exhale slowly.
• Repeat this pose at least five times with 15 seconds of relaxation between.

Plank Pose

Also known as “Kumbhakasana,” the board pose is one of the most effective yoga stances for burning belly fat and strenghening your abs, shoulders, arms, back, thighs, and buttocks.

Photo Credit: Hindutva.com

Steps to perform this pose:

• Start on all fours, positioning your hands under your shoulders and knees under your hips. Keep your palms flat and your fingers comfortably spread apart.
• Tuck your toes under and step your feet back one at a time, extending your legs behind you.
• Look down and slightly ahead of you so that your neck is aligned with your spine.
• Tighten your abdominal muscles to keep your hips from sinking, but not too high. The goal is to keep your legs and back in straight line.
• Hold the pose for 30 – 60 seconds (or longer for better results).
• Slowly exhale while releasing the pose, dropping back down to your knees.
• Repeat this pose at least 5 times with 15 seconds of relaxation between.
• Avoid this pose if you suffer from back and/or shoulder pain or have high blood pressure.

Cobra Pose

Also known as “Bhujangasana,” the cobra pose strengthens your abdominal muscles as well as your back and upper body. It also improves the flexibility of your spine.

Photo Credit: GillianB.com

Steps to perform this pose:

• Lie down on the floor on your stomach with your legs extended.
• Keep your chin on the floor and all toes touching the floor.
• While inhaling, gradually raise your chest up, bending back as much as possible.
• This makes your body look like a cobra prepared to attack with its head raised.
• Hold this stance for 15 – 30 seconds (according to your ability).
• As you are exhaling, gently bring your whole body down to the lying position.
• Repeat this pose at least five times with 15 seconds of relaxation between.
• Avoid this pose if you are suffering from back injury, ulcer, and hernia or if you are pregnant.

Bow Pose

Also known as “Dhanurasana,” the bow pose strengthens your core muscles as well as your back. To maximize the effect, rock back and forth while holding the pose. This helps activate your digestive system and gives your body a good stretch.

Photo Credit: SpiritualGangster.com

Steps to perform this pose:

• Lie down on your belly with both legs extended, arms kept on either side of body.
• Bend your knees. Try to grasp your ankles behind your back and hold the pose.
• While inhaling, lift your head and bend your back. Lift your legs as high as possible.
• Hold this position for 15 – 30 seconds (according to your ability). Try breathing normally while keeping the pose.
• Slowly exhale and bring your body back to the starting/prone position.
• Repeat this pose at least five times with 15 seconds of relaxation between.
• Avoid this pose if you are suffering from back injury, ulcer, and hernia or if you are pregnant.

Wind Relieving Pose

Also known as “Pavanamuktasana,” the wind relieving pose helps alleviate back pain, firms and tones the abs, and is good for the digestive tract. (Yes, it’s referring to *that* kind of wind — stop snickering.) It massages the colon, balances the pH levels within the stomach, cures constipation, and boosts your metabolism.

Photo Credit: FitBodyHQ.com

Steps to perform this pose:

• Lie down flat on your back with your legs stretched out and arms at your sides.
• Your feet should be stretched out with your heels touching each other.
• While exhaling, bend your knees and gradually bring them toward your chest.
• Use your thighs to apply pressure to your abdominal area.
• Clasp your hands around your knees to help hold them in place.
• Lift your head and touch your chin to your knees.
• Breathe deeply and hold this position for 60 – 90 seconds.
• Exhale, release your knees, and bring your hands back down to your sides with palms facing down.
• Repeat this pose at least five times with 15 seconds of relaxation between.