6 Yoga Poses For Strong And Firm Abs

6 Yoga Poses For Strong And Firm Abs

For a lot of people, washboard abs are the epitome of peak physical fitness. There’s no denying the beauty of solid abs. They look great in photos, boost self-confidence, and help you maintain control over daily activities. The last point doesn’t sound as interesting, but a strong core is essential for optimal balance, posture, and reduced risk of injury.

Whether you already have a washboard stomach or you’re working on getting one, the yoga poses in this article are greatly beneficial. These poses are static and limiting movement is your ultimate goal. Maintain correct form throughout and engage your core muscles. If you fail to engage your core, your dream of strong abs fades farther and father away. You’ll know if your core muscles are activated because you’ll feel the difference!

6 Yoga Poses To Build Stronger Abs

Forearm Plank:

Even though this is a classic core strengthener, people fail to execute it correctly. Begin in a tabletop position with your knees directly under your hips and your wrists directly under your shoulders. Lower yourself down onto your forearms and step your feet back. Make sure that your elbows are directly under your shoulders on the mat. Push your heels back, engage your thighs and glutes, and squeeze your core. Keep your back straight and neck in line with your spine. Hold for 30 seconds to one minute and then gently release.

Revolved Chair Pose:

Not only does this pose work to strengthen your quads and glutes, but it also targets your abdominals and oblique muscles. Stand up straight with your feet together. Take a deep inhale as you raise your arms above your head. Simultaneously, shift your weight down and back as though you are going to sit in a chair. Keep your back straight and don’t let your knees extend beyond your toes. Draw your hands to your heart center in one inhale. During the exhale, hook your left elbow on the outside of your right knee. Twist to your right, opening up to your right side. Hold this pose for 5-10 breaths before returning to center and repeating on the other side. 

Upward Facing Plank:

If you have any shoulder tightness, this is going to feel like a wonderful stretch, but it also helps to build core strength. Start in a seated position with your legs extended out in front of you. With your back straight, plant your hands on the ground (fingers facing forward) directly behind your hips. Lift your hips and allow the soles of your feet to fall towards the floor. Press them down flat if you can. Lift your chest, squeeze your glutes, and hold in your core. Hold this pose for 10 breaths. 

Locust Pose:

This is a great prone position to counteract the many supine poses and exercises associated with abdominal workouts. Lie flat on your stomach with your forehead on the mat and arms extended back by your sides. Contract all the muscles in your arms, legs, and core to lift your head, chest, and lower legs off the mat. Keep your neck long and continue to breathe slowly for 10 breaths. With each breath, try to lift a little higher. Release and relax. 

Boat Pose:

This pose works to improve your core strength and balance at the same time. Start by sitting up straight with your legs extended out in front. Bend your knees so that the soles of your feet are on the mat. As you lean back slowly, extend your feet up so that your body is in a “V” shape. Keep your back straight and reach your arms a little past your thighs. Hold this pose for 30 seconds and then return to the starting position.

Side Plank:

A lot of people neglect their oblique muscles, so this pose is just for them. Get into a plank position with your hands on the mat directly beneath your shoulders and your feet extended back. Shift your weight to your right hand and begin to twist, opening up as you stack your left foot on top of your right. Engage your right oblique and hip to lift up away from the floor. Extend your left arm up and direct your gaze toward your fingers. Hold this position for 5-10 breaths before switching sides. 

Sources:

https://www.yogiapproved.com/yoga/yoga-poses-for-abs/
https://www.livestrong.com/article/86704-yoga-positions-strengthen-core-muscles/?crlt.pid=camp.Eo0rbKvGvBf8
https://www.mindbodygreen.com/articles/yoga-for-abs
https://www.yogajournal.com/poses/baptiste-yoga-10-poses-strong-abs/

2021-03-19T16:02:24-07:00

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