Yoga exercises, or poses as they are commonly called, require you to hold your body in a fixed position for an extended period of time. This is called isometric. In some cases, you can do yoga exercises in motion and they would be called isotonic. If you want to get rock hard abs by way of yoga poses, be aware that you also have to burn the fat on your stomach. No matter how hard yoga poses make your abs, you will never see them if you have flab covering them up.
Step 1
Execute a set of planks. Lie on your stomach with your hands under your shoulders and feet together behind you. Push yourself straight in the air until your arms are fully extended, and lift your hips to form a straight line from your shoulders to your heels. Tighten your abs and hold this position for 30 to 45 seconds. Rotate your body to your right, stack your feet on top of each other and either extend your right arm in the air or place your hand on your hip. Hold again for 30 to 45 seconds. Move back to the regular plank position, and then rotate to your left and hold the side plank again for 30 to 45 seconds. These work your rectus abdominis and obliques, which are located on your sides.
Step 2
Sit on the floor to do a full boat pose. Extend your legs in the air as you lean backward. Stop when your back is approximately 45 degrees to the floor and your body forms a "V" shape. Extend your arms straight in front of you and to the sides of your legs. Hold this position for 30 to 45 seconds and feel your abs contracting to hold you in proper form. Lower and lift your torso and legs in a slow and steady motion for a variation. Perform 12 to 15 reps if you do.
Step 3
Place two yoga blocks on the floor to do a scale pose. Sit in between the blocks with your lower legs crossed over each other and one hand on each block. Push down forcefully to lift your body completely off the floor. Squeeze your abs forcefully and hold this position for 30 to 45 seconds.
Step 4
Lie face-down on the floor to do bow pose. Bend your knees, reach behind you and grab your ankles with your hands. Lift your chest, head and legs up as high as possible and hold for 30 to 45 seconds. Keep your lower stomach, pelvis and thighs on the floor throughout.
Step 5
Perform a full wheel pose. Lie flat on your back with your knees bent, feet flat, hands on the floor above your shoulders and fingers facing your body. Lift your hips off the floor and as high as possible by extending your arms and legs. Your body should be curved at this point. Hold the pose for five to 15 seconds.
Step 6
Stand with your feet hips-width apart to do Uddiyana bandha. This is also called an upward abdominal lock. Place your hands on your thighs and bend your knees and hips slightly. Exhale all the air out of your lungs and draw your navel in as far as possible. Hold for five to 10 seconds and release. Repeat 10 to 12 times.
Tips and Warnings
- With the exception of Uddiyana bandha, perform four to five sets of your yoga exercises and work out three days a week on the alternating days of your cardio. Once you are able to easily hold your poses for 45 seconds, increase your times to one minute.
Things You'll Need
- 2 yoga blocks
Member Comments