Yoga For A Strong Core And Flat Abs
Here is a sequence of Yoga poses that will help in strengthening your core and flattening your abs. Though it is not the best way to get six pack abs 😛 you can strengthen and tone your belly. Have a look!
Get started by coming onto your hands and knees.
1) Cat- cow stretch
Start by warming up with cat-cow stretches. Arch your back while inhaling and round your spine on exhaling. Keep your tummy hugging in during both the motions.
2) Hands and knees balance
Come back on your hands and knees, keeping your spine in a neutral position. Lift the right leg and straighten it so that it is parallel to the floor. Bend the right foot strongly. After feeling stable, raise your left arm, parallel to the floor.
Stay in the position for 5 breaths. Switch hands and legs and repeat the same.
3) Down Dog Splits
Take position on all fours. Draw your hips back and straighten your legs to get into Downward facing Dog pose. Make sure to keep your belly hugging your spine. While inhaling raise the right leg till it is almost parallel to the floor, this is the Down Dog Split. Hold for 5 breaths and repeat with the left leg lifted.
4) Plank Pose
Get into the plank pose. Keep the distance between your feet and hands should be the same as in Down Dog. Check the position of your hips. Hold for 3 to 5 breaths.
5) Side plank Pose
From the plank pose, shift your body weight to the right arm as you roll onto the right foot. Keep both your feet flexed. Stack the left foot on your right foot keeping your legs very straight. Raise the left arm towards the ceiling and look at the left fingertips, getting into the side plank position.
After 3 to 5 breaths, roll back to the starting position and do the other side. You can rest in between doing the Downward Facing Dog pose.
6) High lunge
Do the Downward Facing Dog pose and rest for 5 breaths. Bring the right foot forward next to the right hand. Bend the right knee and align it over the right ankle so that the right thigh is parallel to the floor. Raise your arms towards the ceiling getting into a High Lunge. Hold position for 5 breaths.
Beginners can place their hands on the hips.
7) Half Moon Pose – Ardha Chandrasana
From the High Lunge position bring your left hand to the waist. Place the right fingertips 12 to 18 inches in front of the right foot and straighten the right leg as you raise the left leg parallel to the mat getting into the Ardha Chandrasana. Hold for 3 to 5 breaths.
8) Awkward Chair Pose – Utkatasana
From Ardha Chandrasana, just drop your left foot down next to the right foot. Bringing both arms up and bending the knees come into Awkward Chair Pose. Hold for 5 breaths.
9) Eagle Pose – Garudasana
From the Awkward Chair Pose, shift your body’s weight to your fight leg. Raise the left foot from the floor and wrap the left leg around your right leg. If possible, hook your left toes on the right calf. Take the arms out to the sides and wrap your left arm over your right, keeping the palms together.
Balance in this Eagle pose for 3 to 5 breaths. Unwrapping yourself, bring the palms to the floor and do the Downward Dog pose. Rest for 5 breaths here before repeating the same poses on the left side.
10) Boat Pose- Navasana
Sit on your mat and raise the legs up to an angle of 45 degrees getting into the Boat Pose. Your torso will fall back but do not allow the spine to collapse. Your body should make a V shape. Bring your arms out in a straight line with your shoulders.
After this sequence of asanas lie down on your back and take rest!
Will you try Yoga For A Strong Core And Flat Abs?
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