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Do You Know Yoga Practices Can Train Up Your Core Too? Here’s How.

Do You Know Yoga Practices Can Train Up Your Core Too? Here’s How.

Dolphin-Plank

    1. Dolphin Plank

    Even yogis love elbow planks, but we call them something else. An elbow plank by any other name will still work your abs.

    • From Downward Facing Dog, inhale and shift your weight forward coming into plank position (top of a push-up). Exhale as you lower onto your forearms so that your shoulders are stacked directly above your elbows and your body is parallel with the floor.
    • Dolphin Plank is an intense pose, so if you can’t hold for five breaths, lower one or both knees to the floor.

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    Intense-East

      2. Intense East

      Do you know by just simply facing your belly up to the sky can help work on your abs too? Pulling your low abs up and in while arching your spine makes this pose feel easier.

      • From a seated position with your legs extended straight out in front of you, place your hands behind your hips about six to eight inches, with your fingers pointing toward your toes. As you inhale, press into your hands and feet firmly, lifting your hips into the air. Lift them as high as you can so your spine is in a long line. Slowly release your head back, looking behind you, and open through your throat.
      • Stay here in Intense East pose for five deep breaths, then lower your hips to the floor.
      Camel

        3. Camel

        • Stand on your shins with your knees hips-width distance apart.
        • Lean back, and place your hands on your heels, arching back and allowing the head to fall between the shoulder blades.
        • Continue to press the hips forward to engage the abs, thighs, and tush, enjoying this pose for five breaths.

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        Warrior-3

          4. Warrior 3

          Balancing on one leg really challenges your core! If you’re not using your abs to stabilize in this pose, you’ll likely tip over. Here’s how to find your inner warrior.

          • Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
          • Exhale as you bend forward at your hips, lifting your right leg straight behind you coming into Warrior 3. Draw your navel toward your spine, and hold for five breaths. Then come to stand, lower your right leg, and repeat with the left leg lifted for another five.

          Balancing-Star

            5. Balancing Star

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            This pose is similar to a side plank but in a more balanced way that trains up both your core and arms. Your obliques will certainly feel the challenge while you balance in this starry pose.

            • Begin in Downward Facing Dog, and step both feet together. Move your right hand to the left about six inches so it’s at the upper center of your mat. Step your right foot forward two inches, and plant the sole of your right foot firmly on the mat, so your toes are pointing away from you. Inhale as you roll open to your right side, and lift your left hand off the mat. Raise your left leg up into the air.
            • Gaze at your lifted hand, and hold Balancing Star for five breaths. Keeping your core engaged will help you stay balanced. Repeat this pose on the other side.

            Boat

              6. Boat

              Boat pose is the go-to move for abs in yoga. It really challenges all four layers of your abdominals, similar to the Balance Point in Pilates. Get ready for some smooth sailing.

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              • Sit on the floor with your legs in front of you. Bend your knees, and lift your legs off the floor, bringing your knees in toward your chest with your shins parallel to the floor. Sit up as tall as you can, and take a breath in as you slowly begin to straighten your legs. Your legs don’t need to be straight since the action of keeping your spine long and drawing your belly in is what works your abs here.
              • Hold Boat pose for five breaths.

              Crow

                7. Crow

                Do you know that a crow requires core strength more than arm?It’s really about your core! Thinking of this as an ab exercise can help you hone in on the balance needed to maintain this pose.

                • Begin in a squat, placing your hands shoulder-width distance apart on the mat. Spread your fingers as wide as you can, creating a strong, stable base. Straighten your legs slightly, placing your knees as high up onto your triceps (back of your arms) as possible. Slowly shift weight into your palms and lift your feet off the ground.
                • Stay here for five breaths gazing at the floor in front of you.

                yoga a2
                  Reference: popsugar.com

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                  Last Updated on May 22, 2019

                  10 Simple Morning Exercises That Will Make You Feel Great All Day

                  10 Simple Morning Exercises That Will Make You Feel Great All Day

                  There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                  One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                  In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                  Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                  1. Cat Camel Stretch

                  Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                  Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                  Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                  Here’s a video to guide you through:

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                  2. Go for a Walk or a Run

                  This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                  Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                  The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                  Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                  Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                  3. Jumping Jacks

                  Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                  Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                  4. Abductor Side Lifts

                  Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                  Do about 10 to 15 raises for each side like this:

                  5. Balancing Table Pose

                  This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                  Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                  ablab

                    6. Leg Squats

                    Not just legs are involved but also hips and knees.

                    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                    7. Push Ups

                    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                    8. Bicycle Crunches

                    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                    Watch the video to see how this is done correctly:

                    9. Lunges

                    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                    10. Bicep Curls

                    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                    Here’re some important notes before you start doing this exercise:

                    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                    More Articles About Exercises for Beginners

                    Featured photo credit: Unsplash via unsplash.com

                    Reference

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