Yoga is an ancient exercise form that unites the mind and the body through deep breathing and the holding of fixed positions known as postures or poses. When it comes to the flattening the tummy, multiple poses can be incorporated into your practice to tone and strengthen the muscles. The only thing is, if you have excess fat on your stomach, you need to burn it off by doing cardio. Hold your poses anywhere from 15 to 60 seconds, depending on your current fitness level.
Planks
The plank is a basic yoga ab exercise, and there are several variations. The modified plank is performed with your forearms on the floor and toes together. From this position, lift your hips up to form a straight line from your shoulders to your heels and hold. This is also known as the dolphin pose. An advanced variation would be the extended arm plank pose which is done with your hands on the floor and arms straight. Lastly, the side plank places specific focus on your obliques which are found on your sides. While in an extended arm plank, rotate your body one direction, stack your legs and extend one arm in the air. Your body should form a "T" shape at this point and your hips and shoulders should be in line.
Boat Pose
The boat pose is performed from a face-up position. Balance on your butt with your legs lifted, arms extended parallel to the floor and hands to the outside of your knees. Your body should be in a "V" shape at this point. In order to maintain this pose, you are forced to engage your abdominal muscles. A modified version can be done by bending your knees and leveling your shins to the floor. To increase the challenge, lower and raise your upper body.
Bridge Pose
The bridge pose is a variation of the lower back corrective exercise known as a hip lift. To do this pose, lie on your back with your feet hip-width apart on the floor, knees bent and arms at your sides. Steadily lift your hips as high as possible, mover your arms under your body and clasp your hands. As you do this, tighten your abs and hold. Once into this pose, your shoulders, head, arms and feet should be the only points of contact with the floor. The goal is to level your thighs to the floor.
Gate Pose
The gate pose targets the abs, spine and hamstrings simultaneously and it is done from a half kneeling position. Start out from an upright kneeling position with a straight line from your knees to your shoulders. After extending your arms out parallel to the floor at your sides, extend your left leg laterally, place your heel down and bend laterally to your left. As you do this, slide your left hand down your leg as far as possible while moving your right arm behind your ear and toward your left side at an angle. Keep your shoulders and hips in line, hold for the desired time frame and switch sides.
Full Wheel
The wheel pose, or upward bow, places emphasis on the abdomen, back and upper chest. While lying on your back with your knees bent and feet flat on the floor, place your hands above your shoulders and face your fingers toward your body. Steadily lift your hips up as high as possible, contract your abs and try to fully extend your arms and legs. Your body should form an upward bow shape in reference to the ground at this point.
Member Comments