Do you like to practice yoga? Do you want to know how you can strengthen your abs with yoga? The yoga poses are perfect to exercise the core. In fact, the planks promoted by this discipline are ideal for learning to manage balance and also to enhance the entire core. They help you get a better posture and keep your torso toned. Also, each pose becomes easier as you master the previous one. And the more awareness you cultivate for the way your torso and limbs work together to create the forms, the easier it will be to work your core.
Ideal yoga postures to strengthen the core
If you want to have a strong abdomen in a short time, here are 6 ideal asana to achieve a strong abdomen. Dare to put them into practice!
1. The dolphin plank
Using your hands and knees, place your forearms and palms on the floor or mat. Make sure your elbows are below your shoulders and your arms are vertical. Walk your feet back, keeping your legs and pelvis in line with your shoulders. Gently pull your front ribs and lower abdomen toward your spine. Raise the back of the skull just enough to maintain the natural curve of the neck and lengthen it through the crown.
2. Dolphin in plank from side to side
From a dolphin plank, start walking with both feet to the left. Press more firmly through the right forearm, lifting both sides of the pelvis evenly. Then reach back through the thighs and heels and reach across the crown of the head.
3. Dolphin in plank oblique variation
From a dolphin plank, but keeping both forearms on the ground, come to the side of the little toe of your left foot, stacking your feet and legs in the center of your mat in line with the space between your arms.
Lean your weight evenly on both forearms and extend your hand through your feet while reaching across the crown of your head. Pull your lower abdomen in and feel as if you are lifting the front of your pelvis through your chest. Then extend the back of your pelvis toward your heels.
4. Downward Facing Three-Legged Dog Pose
This is another of the ideal yoga postures to tone the abdomen. Tuck your right knee into your rib cage, keeping your hips high. You may need to lift your left heel off the ground while focusing your front body toward your back body.
Keeping your knee close to your ribs, push forward with your hands as you reach up and back with your pelvis and down through your left heel.
5. Knee to arm plank
Bring your right knee to the outer upper right arm, hugging your knee toward the midline. Take a break. Lift your front body toward your back body, as you press back through your left heel. Then interlock your arms, keeping them straight and strong, as you bring them towards your crown. Take 5 deep breaths. Maintain integrity in your torso as you slowly return to the three-legged dog.
6. Arm Balance Separation
Play with the balance of your arms. Begin leaning your heart forward and straighten your right leg. Then keep your core engaged while maintaining the length through your back leg. With this dynamic rear leg engagement and willingness to lean forward, you’ll create just enough lightness to help you lift your back leg with ease.
Now you know 6 ideal asana to get a strong abdomen. Start putting them into practice and get a strong abs in no time.
