Yoga Poses for Stronger Abs and Core – Do you work out daily? Then you must know that having a stronger core muscle is an important part of staying fit. But, core exercises are also amongst the most neglected part of a workout. A stronger core helps you do everyday tasks with ease and also improves your overall well-being.
Your abs and core muscles serve a more important function than you can imagine. Let us start by understanding the anatomy of abdominals.
Anatomy of Abdominals
The muscles on the sides of your upper stomach. Two bands of muscles run from the breastbone down to your pelvis, muscles on the sides of your lower abdomen and inner abs.
These muscles build the core strength in your upper body. Apart from physical movement and protection, abdominal muscles also help you breathe. Now, you must have understood why it is important to have healthy abs.
Want to know how to develop solid abs and core strength? Keep reading.
Well! We have some great news for you! You need not sign up for an expensive gym membership. Now you can develop stronger core and abs at home.
Yoga Exercises for Abs and Core
The best thing about yoga practice is that it is holistic and harmless.
That said, given below are the yoga exercises you can do to maintain solid abs and core strength.
1. Kapalbhati Pranayama
This is not a yoga asana. But, Kapalbhati Pranayama is an effective breathing exercise. It plays a vital role in developing abdominal muscles. This yogic breathing exercise includes contraction and relaxation of your abdominal muscles. Let us now see how you can practice this yogic breathing technique.
Steps to Practice Kapalbhati Pranayama
- Sit in the cross-legged position. You can also sit on a chair if you have a knee or leg injury.
- Keep your upper body and head straight. Slowly open up your shoulder blades.
- Place your right hand on the abdomen and inhale. Keep your left hand on the left knee.
- Practice quick successive exhale. Try to increase the exhales to the number of 20.
- Do the above step through rapid contraction and relaxation of your abdomen muscles.
- Keep your right hand on your belly to feel the movement of the muscles.
You can also enrol in the corepower yoga teacher training program to learn the best yoga techniques for building solid abs and core.
2. Tree Pose
After completing the Kapalbhati Pranayama it is time to practice the Tree pose. This yoga asana requires you to balance your abs and hold the entire weight on your abs.
Yoga experts have come up with step-by-step instructions to help you practice this yoga exercise.
Steps to Practice Tree Pose
- Stand in the Mountain pose on the yoga mat.
- Shift your weight on your right leg.
- Hold your weight with your abs on the right leg.
- Bend your left knee and pull up your left leg.
- Support the lifting of the left leg with your left hand to maintain balance.
- Rest your left foot against the inner muscles of your right thigh.
- Raise both hands above your head. Join both palms together in the Namaste Mudra.
- Hold this pose for 30 seconds. Repeat the pose with the opposite leg.
Tree pose has a unique meditative quality to it. You should enrol in a certified yoga school to learn this yoga pose from experienced yoga teachers.
3. Lying Leg Raised Pose
The best Yoga Poses for Stronger Abs and Core is the lying leg pose. Lying the leg pose helps in toning your abs.
Steps to Practice
- Lie down on the ground.
- Keep your back straight and hands by your body’s side.
- Join both your legs from thighs to feet.
- Lift both your legs. Maintain an angle of 45 to 60 degrees.
- Hold this pose. This causes a little tension to develop around your abs and hamstring region.
- Maintain this pose for 15 seconds. Release.
- Do 3 repetitions of this yoga pose.
Conclusion
Do you want to develop solid core and abs muscles? Refer to this guide on the best yoga exercises to maintain healthy abdominal muscles and core. The core power yoga teacher training will help you learn and practice the best yoga exercises to attain the goal.
