A strong set of abdominal muscles help maintain your posture and balance, and help you with any physical activity you do. The Yampa Valley Medical Center attributes strong abdominals to improved running and cycle times. Yogis work their abs throughout a yoga class by striving to maintain proper form in each pose or asana. Use some simple yoga exercises to build strong abs.
Leg Lifts
Lie on your back. Place your arms by your sides with your palms down. Raise your legs straight up to the ceiling by pulling your lower back into the floor. Slide your fingers under your hips if you cannot keep your legs straight. Keep your legs together and straight as you exhale them toward the floor. Start with lowering them half-way or less until you find out how far you can lower them without lifting your lower back off of the floor. Inhale to raise them to your starting position. Repeat the exercise for up to one minute or until your abs feel worked. If you want more intensity, place your arms out in a T shape or on the floor behind your head.
Boat Pose
"Yoga Journal" recommends practicing boat pose to strengthen not just your abs, but your spine and hip flexors, as well. Start in a seated position with your feet on the floor in front of you and your knees bent. Lean back as you reach your arms out by your legs. Your fingers point forward. Hold the pose for up to one minute. To create more sensation, lift your feet off the floor until your calves are parallel to the ground. You can also try making your legs straight so your body forms a V shape.
Scale Pose
This pose is easier if you have two yoga foam blocks or thick phone books on which to place your hands. Start in a seated position with your ankles lightly crossed. Place a hand on each block. Be sure to spread your fingers apart wide so you can use all of your hands for support. Contract your abdominal muscles as you lift your entire body off of the floor. Breathe deeply as you hold the pose for five to seven breaths. To intensify the pose, remove the blocks. Also try starting scale pose from lotus pose; completely cross your legs, then place each foot sole up on your thighs.
Dead Bug Variation
Work the left and right sides of your body as you strengthen your abs with this variation of dead bug pose. Lie on your back with your arms pointed to the ceiling and your knees bent in a 90-degree angle. On each exhale, bring opposite limbs toward the floor to a hover above the ground. Inhale to come back up, then exhale to practice on the other side. Keep your lower back rooted to the floor the entire time. Remember that you lower your right arm with your left leg and vice versa, without moving the opposing limbs. Practice for up to one minute.
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