Being skinny doesn't necessarily mean you're fit. You may be carrying around less weight, but is the weight you do carry muscle or skin and bones? If you are skinny, you can benefit from a well-rounded fitness program that includes strength training, cardio and stretching exercises such as yoga. Begin with your abdominal muscles and concentrate on building a strong core that will support your back and give you a firm foundation on which to build. Start today on these ab exercises for skinny people.
Yogic Bicycles
Yoga practitioners know the value of having a strong core to lift and bend themselves into impossible shapes without injury. They rely on ab exercises to strengthen and lengthen their core muscles. Lie on your back on a yoga mat or rug. Bend your knees in close to your chest. Cup the back of your head with your hands. On an exhale, raise your head and shoulders off the floor, bringing your right elbow close to your left knee while simultaneously straightening your right leg. Inhale back to your original position, then immediately repeat the maneuver on the other side. Do 30 reps, working your way up to 50 over time.
Boat Pose
The Boat is one of the most challenging yoga poses, yet it will strengthen your abs without putting a strain on your neck. Sit on the floor with your legs extended in front of you, feet together. Bend your knees and slide your feet towards your buttocks. Raise your arms in front of you to shoulder height and, on an exhale, lift your feet off the floor. Lean back slightly ensuring that your back remains straight the whole time and that your abs are pulling back towards your spine. Your lower legs should be parallel to the floor. Take five breaths and then straighten your legs to a 45 degree angle from the floor. Take five more breaths and release the pose.
Abdominal Ball Raise
If you don't have one already, invest in a Swiss Ball for exercising. It's versatile and can work every part of your body. For your abs, lie down on the floor and, spreading your feet hip-width apart, place your feet and lower legs on the ball. Grip the ball between your feet and, while exhaling, lift the ball off the floor. Bring your knees towards your chest as you contract your abs. Hold for a couple of seconds, then lower the ball to the floor. Do 10 reps, working your way up to 30 over time.
Leg Lifts
Get on all fours on the floor. If it's more comfortable, slip a small rug or yoga mat under your knees. Position your knees directly under your hips. Exhale and bring your right knee towards your forehead while contracting your abs. Inhale and raise your head while extending the left leg behind you. Inhale and bring your left knee back to your forehead and continue this maneuver 20 times on your left side, then switch to the right for 20 more.
References
- "Yoga Sanctuary"; Shiva Rea; 1999; CD
- Yoga Journal: Full Boat Pose
- MayoClinic.com: Abdominal Ball Raise
- "Kundalini Yoga"; Maya Fiennes; DVD; 2006
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