Your core muscles perform the important functions of supporting your lumbar spine, aligning your pelvis and flexing and rotating your trunk. They also help hold in your digestive organs. Yoga is one type of exercise that can help stretch and tone your muscles, as well as develop balance and strength. Several yoga poses focus on building the core muscles. Talk to your doctor before beginning a yoga program, particularly if you suffer from back or knee pain.
Yoga
The practice of yoga dates back thousands of years. While many Americans practice yoga for the physical benefits, the traditional form of yoga includes an entire lifestyle that practitioners believe provides a path to spiritual enlightenment, the University of Maryland Medical Center notes. Yoga generally combines breathing exercises with poses that stretch and strengthen specific muscle groups. Core exercises incorporate movements that focus on abdominal, pelvic and back muscles.
Bridge Pose
Lie on your mat with your back against the floor. Bend your knees so the soles of your feet rest flat on the floor. Straighten your arms over your head, pressing them into the floor as you push your pelvis to the ceiling. Use your back and abdominal muscles to lift your torso away from the floor, creating a bridge between your feet and shoulder blades, the ABC-of-Yoga website instructs. Hold the movement for as long as possible before you lower your hips to the floor and relax.
Plank Pose
A basic whole-body pose that works the arms, legs and core muscles, plank pose resembles its name. Begin this movement face-down on the floor, with your hands in under your shoulders. Place your toes under your heels and straighten your arms, bringing your body off the floor. Keep your legs and hips straight as in a push-up position. Keep your torso straight as you press your shoulder blades inward. Visualize your shoulder blades spreading away from your spine and your collarbones spreading away from your sternum. Use your abdominal and back muscles to hold your trunk firmly in place for 30 to 60 seconds.
Upward Abdominal Lock
This yoga pose uses your core muscles to pull your abdomen inward, toward your internal organs. Perform this exercise on an empty stomach, "Yoga Journal" magazine instructs on its website. Stand with your feet about shoulder-width apart. Bend your knees and hips slightly, placing your hands on your thighs as you round your back gently. Inhale through your nose. Quickly, force the air back out your nose as you contract your abdominal muscles to force out as much air as possible. Hold your breath, keeping your throat closed as you perform a mock inhalation. This movement uses your abdominal muscles to expand your ribcage, hollowing out your belly. Keep your muscles contracted for 15 seconds, then relax and inhale normally.
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