Advertising
Advertising

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.

    Advertising

    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.

        Advertising

        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

            Advertising

            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.

              Advertising

              • 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

                  More by this author

                  Felix H.

                  Quote Lover

                  100+ Motivational Quotes On Dream, Goal And Future 100 Inspirational Quotes That Summarize The Wisdom About Life Get To Know Your Personality Type 100 Inspirational and Motivational Quotes of All Time! (117) 100 Inspirational and Motivational Quotes of All Time! (116)

                  Trending in Exercise

                  1 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

                  Read Next

                  Advertising
                  Advertising
                  Advertising

                  Last Updated on January 14, 2019

                  7 Ways To Make Exercise Fun For Everyone

                  7 Ways To Make Exercise Fun For Everyone

                  From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

                  What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

                  1. Take the scenic route.

                  Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

                  Advertising

                  Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

                  2. Distract yourself.

                  No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

                  3. Listen to music or podcasts.

                  There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

                  Advertising

                  4. Bring a friend.

                  Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

                  Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

                  5. Accessorize.

                  There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

                  Advertising

                  For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

                  6. Compete.

                  A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

                  7. Relax.

                  The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

                  Advertising

                  With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

                  Featured photo credit: tpsdave via pixabay.com

                  Read Next