1. Get Graceful
The yoga dancer's pose stretches the abs and helps you gain balance and physical grace. Stand with your feet hip-width apart and place your weight onto your left leg. Bend your right knee, holding your inside ankle with your right hand and your thumb pointing up. At the same time, lift your left arm straight up and find a point in the room to focus on, which will help you hold your balance. Inhale deeply, and on the exhale, lean forward, extending your left arm in front of you and gently pulling your right leg and arm back behind you. Continue breathing deeply, enhancing the abdominal stretch by lifting your right leg as high as possible. After about 5 full breaths, relax gently and repeat on the opposite side.
2. The Curving Camel
While there are many yoga poses for the abdominals, a modified camel pose targets the hips and lower abs. As this is a kneeling position, make sure that you protect your delicate joints by doubling your yoga mat or placing a folded towel under your knees. Keep your legs together and the tops of your feet flat on the ground. In the full camel pose you drop all the way back to your heels to target the upper abs, but stretch the lower abs by keeping your body in a higher position. Tuck your tailbone under and place your hands on your buttocks with the base of your hands at the top of your hips and your fingers pointing down. Allow your head your roll back and gently lean backwards until you begin to feel the abdominal stretch. Breathe deeply and slowly to increase the stretch, holding for 15 to 30 seconds before carefully rolling up.
3. Strengthen the Back, Flatten the Abs
You can get a fantastic stretch for the abdominals which will not only help to flatten your tummy, it will also strengthen the lower back. Lie on your belly with your legs together and the tops of your feet flat on the ground. Place your hand palm down at shoulder level and begin to breathe slowly and deeply. On an inhale, push into your hands, lifting your upper body off of the ground. Try to keep your legs relaxed and your hips on the mat. Lift your chin to the sky, stretching the abs. Hold the pose for 3 to 5 full breaths and then slowly roll your body back down. Rest with your head turned to one cheek and your hands at your sides.
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