Abdominal muscles have always been the quintessential token of “being fit”, the focal point on which people fix their forward stares and fitness related goals. And it’s not just a six-pack you’ll get;maintain strong abs, and you’ll help prevent back pain, boost your agility, and increase your flexibility.
In all reality, it takes a lot more than just high reps of many assorted abdominal moves to develop an envy worth set of six pack abs, or even a flat or moderately toned stomach
Today we will list 10 yoga exercise recommendations that engage your abs:
1. Indian Push-Ups
Start by getting into a normal push-up position, but with your feet spread slightly wider than shoulder-width apart, and your hands shoulder-width apart. Raise your pelvis into the air, while keeping your arms, legs, and back straight. You should look like an upside-down ‘V’. This is your starting position, and it’s the position you’ll return to after each push-up. When coming down, point your elbows out to the sides while bringing your pelvis down into a normal push-up position. Now shift your weight to your arms and push your shoulders up while keeping your pelvis on the ground. Once your shoulders are all the way up, use your abs and glutes to bring your buttocks back into the air and return to the starting position. Theexercise should be done smoothly and without delay between each part.
2. Bridge Pose
Lie supine on the floor with your knees bent, feet together. Keep your arms on your side, palms on the floor.Exhale and, pressing your feet and arms into the floor, push your tailbone upward toward the pubis and lift the buttocks off the ground until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Maintain the position and move your arms over your head.
3. Crane Pose
Start off in a squat with your feet close together and your hands placed on the floor shoulder width apart. Bend your knees, bring them right next to your upper arms and then keep your feet close together moving onto your tiptoes. Once set in this position, lean your body forward allowing the transfer of your weight to move from your toes to your palms. Let your abs do the lifting and arch your hips towards the ceiling moving your feet closer together near your buttocks. Keep your ab muscles and legs in, straightening out your arms and hold this position for up to 5 breaths. Slowly come down to the starting position and repeat.
4. Double Leg Raise
Lie flat on the floor.As you inhale, simultaneously, feet flexed, lift your legs, knees straight, into a vertical position. Press your lower back into the mat, preventing injury to the lower back and spine.Exhale and lower your legs. Neck is relaxed throughout. Make sure to keep your lower back and buttocks on the floor to avoid any spinal injury.
5. Fish Pose
Lie down on your back with your legs extended and your feet together. Place your hands, palms down, underneath your thighs.Pressing down on your elbows, inhale and arch your back. Drop your head back so that the top of your head is on the floor, but your weight should rest on your elbows. Exhale. Breathe deeply while in the position, keeping your legs and lower torso relaxed. To come out of the pose, lift your head and place it gently back down, then release the arms.
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