Yoga Exercises for Better Abs

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Did you know there are yoga exercises you can do to get better abs? Yoga has many benefits including detoxifying the body and stress relief. It gives you better sleep, and even toning those abs!

Woman doing Yoga Abs Routine

The truth is any yoga pose can help you strengthen your core and work your abs. As long as you are engaging them. But there are certain poses that are specifically aimed at working your abs. These are the poses that we include below.

Even if you are a beginner, this quick routine will help you get started to strengthening your abs. But, there are several other things you can incorporate into your lifestyle to help as well.

How to Get Better Abs: The Basics

We know that getting that tight, toned tummy is not exactly an easy thing to do. Yoga exercises for better abs are not going to get you there all on their own. Some people think doing crunches every day or eating a specific food will do it, but it’s not that simple. That’s why it’s important to make other changes in your lifestyle if you haven’t already done so. Here are some tips on how to do that.

Get Your Cardio In

Cardio is an important aspect of a healthy lifestyle. Not only for your heart but also for burning calories and losing fat. According to the CDC, you should be doing a total of 150 minutes of cardio exercise throughout your week. You can break it up any way you would like. Many people choose to do 30 minutes a day five days a week. Some examples of great cardio workouts include bicycling, running, hiking, and swimming. They also cover kickboxing, dancing, or bodyweight workouts.

Along with cardio, it is also helpful to get strength training workouts in twice a week. This is because building muscle will boost your metabolism more. Muscle burns more calories than fat, so you will keep burning more even when you are at rest. This is also necessary to build better abs because it is more than just losing fat. Once the fat is gone, then you need to tone the muscles underneath it to get that sculpted look. This can be done with weightlifting. Better yet, using bodyweight workouts, which would include yoga exercises for better abs.

Eat Clean

Diet plays a huge role in weight loss and toning as well. Cut out processed foods, added sugars, and high-calorie beverages like soda. You can start replacing pre-packaged and high-calorie meals with more healthy options. Healthy grains like quinoa or brown rice, lean protein like fish, chicken, or turkey. And add a lot of vegetables. Snacks should include fruit or healthy fats like avocado.

Use The Yoga Flow

If you can make some small changes to your lifestyle as mentioned above. Make sure to get some cardio exercise in. Eat cleaner, and do some strength training every week. Then you are ready to move on to our yoga exercises for better abs. Move with this yoga flow two or three times a week and get ready to show off those abs!

10 Top Yoga Poses for Your Abs

1. BOAT POSE

  1. Lie on your back with your feet together and arms beside your body.
  2. Take a deep breath in and as you exhale, lift your chest and feet off the ground. Stretch your arms towards your feet.
  3. Your eyes, fingers, and toes should be in a line.
  4. Feel the tension in your navel area as the abdominal muscles contract.
  5. Keep breathing normally while maintaining the pose.
  6. Hold the position for few seconds.
  7. As you exhale, come back to the ground slowly and relax.
  8. Duration 3-4 repetitions daily but should not overdo.

2. DOLPHIN POSE

  1. Start the Asana by getting down on your knees and hands.
  2. Keep your forearms on the floor; ensure that your elbows and shoulders are in the parallel line.
  3. Now raise your spine (back) and buttocks as you tuck your toes and keep your legs straight.
  4. Make sure that, your shoulder blades should be firm and into your ribs. Now release (free) your neck by raising your shoulders away from ears.
  5. After that walk in towards your arms.
  6. At that point take 4 to 6 deep breaths. Take three long and deep breaths and hold the Position for 30 to 60 seconds.

3. DOLPHIN POSE WITH LEG LIFT

  1. Start the Asana by getting down on your knees and hands.
  2. Keep your forearms on the floor; ensure that your elbows and shoulders are in the parallel line.
  3. Now raise your spine (back) and buttocks as you tuck your toes and keep your legs straight.
  4. Make sure that, your shoulder blades should be firm and into your ribs. Now release (free) your neck by raising your shoulders away from ears.
  5. After that walk in towards your arms.
  6. Take 4 to 6 deep breaths.
  7. Alternate raising your legs, one at a time.
  8. Take three long and deep breaths and hold the Position for 30 to 60 seconds. woman doing yoga reverse bend

4. HALF BOW

  1. Lie on your belly, with the legs together or a few inches apart. Bring the chin to the floor and slide the right arm along the floor, over your head with the palm facing down.
  2. Bend the right knee and reach the left hand back to hold onto the right heel or ankle (opposite hand to foot).
  3. Inhale and kick the right foot into the arm to lift the right leg, head, and chest off of the floor. Keep the neck in line with the spine and look up at the forehead.
  4. Press down into the right arm for support, or lift the right arm off of the floor, keeping it parallel to the floor.
  5. Breathe and hold for 2-6 breaths.
  6. To release: slowly exhale and lower the leg, arm, head, and chest down to the floor.
  7. Repeat on the other side.

5. PLANK POSE

  1. Start in Downward Facing Dog. Then inhale and draw your torso forward until the arms are perpendicular to the floor. The shoulders over the wrists, torso parallel to the floor.
  2. Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back then spread them away from the spine. Also, spread your collarbones away from the sternum.
  3. Press your front thighs up toward the ceiling. But resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck. Look straight down at the floor, keeping the throat and eyes soft.

6. SIDE PLANK POSE

  • Starting from the Downward-facing Staff Pose. Stretch out through your heels. Keep inside part of your feet together along with lower down your heels directly to the right.
  • After that, keep the whole outside edge of your right foot to the ground from little toe to the heel. You have to keep your left foot directly on top of the right foot.
  • Then, keep your right hand firmly on the ground/floor. Gently raise your left hand along with your torso to open up to the right side. You have to keep your right hand and feet in a straight line.
  • Next, as you turn your torso, elevate your right shoulder to align it with your left shoulder. At that time put your left hand on your hips.
  • Push yourself toward the floor with your right hand. Extend and straighten your arm. You have to align your elbow, wrist, and shoulder to help you to maintain the balance.
  • Keep your shoulder blades strong. Draw your lower back and glutes in an inward direction. If your hip is slouching forward, then draw it up to align it on the top of your right hip.
Keep your body in a straight diagonal line from the top of the head to your heels.
  • Raise your arm from your butt and try to reach towards the ceiling. Your palm facing outside to the left with your face and body. Try to extend your fingertips.
  • Set your eyes in a forward direction and keep your head neutral (or you may turn your head to gaze at your thumb).
  • Remain in the pose around 15 to 30 seconds, you can extend the time it depends on your ability.
  • For discharging the pose come into your initial position. Follow the same steps with an alternate side. woman doing bridge yoga pose

7. TRIANGLE POSE

  • Begin standing at the top of your mat with your feet hip-distance apart and your arms at your sides. Begin to pay attention to your breath. Let go of distractions. Deep breaths. Take a moment to tune into your body and draw your awareness inward.
  • Step your feet wide apart, about 4 to 5 feet. Check to ensure that your heels align with each other.
  • Turn your right foot out 90 degrees so your toes are pointing to the top of the mat. The center of your right knee cap should align with the center of your right ankle.
  • Pivot your left foot inwards. Your back toes should be at a 45-degree angle.
  • Lift through the arches of your feet, while rooting down through your ankles.
Now for your upper body
  • Raise your arms to the side to shoulder height, so they’re parallel to the floor. Your arms should align over your legs. With your palms facing down, reach actively from fingertip to fingertip.
  • On an exhalation, reach through your right hand in the same direction as your right foot points. Shift your left hip back so your tailbone and pelvis tilt toward the wall or space behind your left foot. Fold at your right hip. Keep your right ear, shoulder, and knee on the same plane not letting your torso drop forward. Turn your left palm forward, with your fingertips reaching toward the sky.
  • Rest your right hand on your outer shin or ankle. If you are more flexible, place your right fingertips or palm on the floor to the outside of your right shin. You can also place your hand on a block. Align your shoulders so your left shoulder is above your right shoulder.
  • Gently turn your head to gaze at your right thumb.
  • Drawdown through the outer edge of your back foot. Extend equally through both sides of your waist. Lengthen your tailbone toward your back heel. Keep your left arm in line with your shoulders.

8. TWISTED CHAIR POSE

  1. Start from standing position.
  2. Adjust your feet to be parallel and your toes touching. Your heels should be slightly separated. Twist into your knees, and lift your arms up over your head.
  3. Now keep your hands in front of your chest in Namaskar pose.
  4. Turn from your shoulders to the right side without moving your hips or knees.
  5. Put your left elbow on your right knee and bend your chest towards the right.
  6. Press your both hands into each other for stability.
  7. Your knees ought to be over your lower legs (ankles).
  8. Inhale deeply, and look up.
  9. Breathe out to draw your shoulder bones together and further down your back.
  10. Try to remain in the position for one to three minutes.
  11. Exhale and get back to your initial position.

9. UPWARD PLANK

  1. Sit on the ground with back straight and legs extended come in front of you. Your legs and feet ought to be hip breadth apart and parallel.
  2. Keep your hands behind your hips, in a way that your fingertips are facing towards to your feet.
  3. Now bend your knees, keep your feet on the floor. Your feet should be hip-width apart.
  4. Breathe out and push your hands and feet strongly on the ground to lift your hips to be parallel as your shoulders. Keep your arms straightened out.
  5. Include your spinal muscles as you straighten your legs. Point your toes in an outward direction. Raise your hips as high as possible, and keep your glutes firm and also keep your legs strong.
  6. Now raise your mid-section (chest) up and permit your shoulders to roll onto your back. Give your head a chance to hang behind you, yet be wary of your neck.
  7. Remain in the pose about 5 to 6 breaths, after that breathe out and lower down your body and get into the initial pose.
  8. Repeat this process around 3 to 5 times.

10. WARRIOR III

  1. Get into the Mountain pose, step your right foot forward and transfer all your weight onto this leg.
  2. Breathe in. Keep your arms over your head and interlace your fingers with your index finger pointing up.
  3. As you breathe out, raise your left leg up parallel to the floor. Pivot at the hips to bring down the arms and trunk parallel to the ground.
  4. Keep your eyes down at the floor and gaze at a particular point for balancing.
  5. Connect through the left toes and the crown and fingers making one straight line.
  6. Now breathe and remain in the position for 2-6 breaths.
  7. Breathe in and slowly down your arms and leg back to the floor. And get back into the Tadasana. Rest for a while.
  8. And repeat this process with your opposite leg.

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