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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 April 2, 2020

                  10 Quick Easy Workouts To Lose Arm Fat At Home

                  10 Quick Easy Workouts To Lose Arm Fat At Home

                  Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

                  What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

                  1. Tricep dips

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                    Works: Triceps

                    • Hands must be positioned shoulder width apart on a secured chair or bench.
                    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
                    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
                    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
                    • Once in this position slowly push off your hands back to the starting position.
                    • Do 10-15 reps.

                    2. Bicep curls

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                    shutterstock_314080697

                      Works: Biceps and shoulders

                      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                      • Slowly release the elbow and straighten your arm back down to the starting position.
                      • Repeat the moves on the right side.
                      • Complete 3 sets of 10-15 reps for each arm.

                      3. Push ups

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                        Works: Triceps and Deltoids

                        • Lying face down, place your hands on the floor roughly shoulder-width apart.
                        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                        • Repeat 10-15 times.

                        4. Tricep Kickbacks

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                          Works: Triceps

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                          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                          • Extend both your arms backwards while your palms are facing each other.
                          • Feel the tension in the triceps and return to the starting position.
                          • Do 3 sets of 8-10 reps.

                          5. Plank

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                            Works: Chest, Shoulders, Biceps and Core

                            • Start face-down on the floor, resting on your forearms and knees.
                            • Step your feet out so that they are slightly apart and come into the plank position.
                            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                            • Repeat 3 times.

                            6. Tricep Extensions

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                              Works: Triceps

                              • Stand on a mat with your feet hip-width apart.
                              • Hold one dumbbell with both hands behind your head, bending the elbows.
                              • Bring the weight towards the ceiling, straightening your arms above your head.
                              • Lower back to starting position.
                              • Complete 2-3 sets of 10-15 reps.

                              7. Lateral Arm Raises

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                              ab891e2e702b8027b704791ef556d0ce

                                Works: Deltoids

                                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                                • Make sure your arm is straight and palm is facing the floor.
                                • Exhale and slowly bring your arm back down to your side.
                                • Repeat on the right side.
                                • Do 10-15 reps on each side and two sets.

                                8. Overhead Press

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                                  Works: Shoulders

                                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                                  • Bring the weights to your shoulders.
                                  • Keep your core muscles tight and straighten your arms above you.
                                  • Slowly bring your arms back down to your shoulders.
                                  • Do 3 sets of 10-15 reps.

                                  9. Bent Over Row

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                                    Works: Triceps and Biceps 

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                                    • Place your feet shoulder-width apart.
                                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                                    • Make sure your hands are straight and placed under your shoulders.
                                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                                    • Repeat 10-15 times.

                                    10. Skull Crushers

                                    Skull-Crushers

                                      Works: Triceps

                                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                      • Lift your arms back to starting position.
                                      • Complete 2 or 3 sets, 10-15 reps each.

                                      Featured photo credit: Maddi Bazzocco via unsplash.com

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