Yoga

Yoga for a strong core: exercises to strengthen your abs and improve your posture.

Odelade Jafar
Written by Odelade Jafar

Yoga is a beautiful way to increase your flexibility, relieve stress, and strengthen your core muscles. A strong core is essential for good posture, balance, and overall physical health. In this article, we will explore some yoga exercises to help you strengthen your abs and improve your posture.

 

  1. Plank Pose

The plank pose is a classic yoga pose that strengthens the core, including the abs, back, and glutes. To perform this pose, start in a push-up position, with your arms straight and your wrists directly under your shoulders. Your body should be straight from your head to your heels. Engage your core muscles and hold the pose for 30 seconds to 1 minute, or longer if possible.

  1. Boat Pose

 

Boat pose is another great yoga exercise for strengthening your abs. To perform this pose, sit on the floor with your legs extended in front of you. Lean back slightly and lift your feet off the floor, balancing on your sit bones. Bring your knees towards your chest, and lift your feet higher if you can. Extend your arms parallel to the floor, palms facing each other. Hold the pose for 30 seconds to 1 minute, or longer if possible.

  1. Side Plank

Side plank is a variation of the plank pose that targets the obliques, or side abdominal muscles. To perform this pose, start in a regular plank position, with your arms straight and wrists directly under your shoulders. Shift your weight onto your left hand and outer left foot, and lift your right arm towards the ceiling. Your body should be straight from your head to your heels. Hold the pose for 30 seconds to 1 minute, then switch sides.

  1. Cat-Cow Stretch

Cat-cow stretch is a gentle yoga exercise that helps to release tension in the spine and strengthen the core muscles. To perform this stretch, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest and drawing your belly button towards your spine. Repeat this movement for 10 to 15 breaths.

  1. Dolphin Plank

Dolphin plank is a challenging variation of the plank pose that targets the abs, shoulders, and upper back. To perform this pose, start in a plank position, with your arms straight and your wrists directly under your shoulders. Lower your forearms to the floor, keeping your elbows directly under your shoulders. Engage your core muscles and hold the pose for 30 seconds to 1 minute.

  1. Boat Pose with Leg Lifts

Boat pose with leg lifts is a more advanced variation of boat pose that targets the abs and hip flexors. To perform this pose, start in a seated position with your knees bent and your feet on the floor. Lean back slightly and lift your feet off the floor, balancing on your sit bones. Extend your legs out in front of you, and then lift them up towards the ceiling. Hold the pose for 30 seconds to 1 minute, or longer if possible.

  1. Upward Plank

Upward plank is a challenging pose that targets the abs, shoulders, and wrists. To perform this pose, start in a seated position with your legs extended in front of you. Place your hands on the floor behind you, with your fingers pointing towards your feet. Lift your hips off the floor and extend your legs straight, so that your body is straight from your head to your heels. Hold the pose for 30 seconds to 1 minute, or longer if you can.

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Odelade Jafar

Odelade Jafar

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