Yoga is a form of exercise that involves holding a position called a pose for an extended period of time. This type of exercise not only improves strength, but it also increases range of motion and has a relaxing effect. When it comes to the abs, five minutes may not sound like that long, but it is when you execute the proper workout. Your goal is to target your entire abdominal area which includes your rectus abdominis and obliques. The obliques are found on the sides of your stomach.
Plank
The plank is a basic abdominal yoga pose performed from a face-down position. To begin, lie on your stomach with your hands directly under your shoulders and feet together. Steadily push yourself off the floor until your arms are fully extended and slowly raise your hips in the air. Forcefully contract your abs to form a straight line from your shoulders to your heels and hold for 30 seconds. For a variation, place your forearms flat on the floor and hold the plank.
Side Plank
The side plank is a variation to the regular plank, and it targets the obliques. To start out, lie on your right side with your legs stacked, left arm on your side and right forearm flat on the floor. Your right forearm should be perpendicular to your body at this point with your palm flat. Steadily raise your hips in the air until you form a straight line with your body. Hold for 30 seconds, slowly release and switch sides. For a more challenging variation, place your hand on the floor instead of your forearm and extend your other arm straight in the air.
Boat Pose
The boat pose works the upper and lower abs simultaneously and it is performed from an upright position. To begin, sit on the floor with your knees bent, feet flat and hands at your sides. Slowly lean backwards as you raise your legs off the floor and extend them into the air. At this point, you should be balancing on your butt and your body should be in a "V" shape. Extend your arms straight out in front of your body and by the sides of your legs, and hold for 30 seconds. For a variation, slowly lower your torso and legs down toward the floor and then back to the high point. Do this for 30 seconds. When you lower yourself down, do not let your shoulders or heels touch the floor.
Upward Bow
The upward bow is a pose performed from a partially face-down position on the floor. To start, lie on your stomach with your legs together behind your body. Bend your knees to raise your feet and reach back and grab your ankles with your hands. Steadily lift your torso and legs in the air as high as possible until you are balancing on your pelvis. Your body should form an upside down bow shape at this point. Hold for 30 seconds and slowly lower yourself down.
Exercise Adherence
To get the best results, exercise on a regular basis. Perform two rounds of your exercises with no rest between each and work out every other day.
Member Comments