7 Yoga Poses for Abs and A Strong Core
Coming up with well-defined abs and a strong core can be quite an uphill task if at all you have no idea where to start. Luckily for yogis, there are numerous poses that you can perform and end up with a lean abdomen and well-shaped abs that everyone will admire. All you’re required to do is achieve them daily, and your persistence will yield incredible results. You should, however, be aware that these poses are not as easy as they sound. You need to be someone with a strong will and determination to execute each one of them successfully.
Once you successfully master them, the next step will be to come up with a plan so that you can be able to do them without skipping a day or two. Remember, the amount of time it will take for you to achieve the results you are seeking will depend on how committed you are to your well-formulated plan; there is no otherwise. Below are some of the prime yoga poses that will leave you with well-defined nicely shaped abs and a strong core.
1. Dolphin Plank
This pose is also known as Phalakasana. You will first have to kneel and place your forearms on the ground. The inner part of your elbow should form a ninety degrees angle such that your lower part of the arm is horizontal on the ground while the upper section is vertical. You should then gently straighten your legs until you can feel the ground with your feet. Go ahead and support your lower body with your toes and stretch further so that your back is completely stretched while maintaining the vertical form of your arms. With your whole body straightened, raise your head to its usual position and so that you can see what is ahead of you. Maintain that position for quite some time. This posture is designed to enable you to achieve a strong core which is essential.
2. Warrior III Pose
Some people refer to this as Virabhadrasana III. This is a type of pose that requires balance throughout. To achieve it, you should first stand straight. You should then go ahead and balance your whole body with one leg while completely stretching the other backwards in such a way that your toes face downwards. Gently stretch your arms and let your palms meet at the further end. Maintain the pose, breath normally while raising your leg a bit higher. Drop it and repeat the pose with the other leg. This is designed to strengthen your core and build hip muscles.
3. Boat Pose
This is a pose that will see you strengthen your core, build your hip muscle and straighten you back. It is also known as Paripurna Navasana. To get to this form, you will first have to sit on the ground with your legs stretched out. You should then go ahead and lift your legs while maintaining their straight posture to about 60 degrees. Lean back a little bit and hold your toes with your fingers as you maintain a flat back. Ensure that you are seated on your tailbone. Maintain the position for some time while gently inhaling and exhaling. You should do it a couple of times while lengthening your stay.
4. Locust Pose
Once you perform this pose, you should be able to develop your abs, strengthen your core and open your spine. To achieve Salabhasana as it is otherwise known, you will have to lie flat on your stomach. You should then raise your legs to some degree as well as your head until you feel like a good part of your chest is off the ground. Then go ahead and raise your hand so that you can interlock your fingers with one another. Breathe in and out normally and keep the pose for some time. Try to lengthen the time you can maintain the pose every time you do it.
5. Side Plank
This is a very good pose for your arms and hips as well as your abs. For side plank also known as Vasisthasunuh, you should lie on your side with your arm vertical such that you can support your upper body with it. Ensure that your feet are stretched and that you have one leg on top of the other. Raise your other hand to achieve a straight posture. Turn your head so that you can face the raised hand. Your whole body should be well stretched in such a way that your palm and the ground should come in contact at a right angle. Maintain the position for some time then do the same with the raised hand.
6. Dancer Pose
This pose will enable you to shape your abs, strengthen your legs and arms. Its Sanskrit name is Natarajasana. To form it, start by standing upright. Gently raise one leg from behind and hold it with one arm. In that position, stretch your upper body as much as possible then straighten your other hand. Maintain this pose for some time then do the same with your other hand. The trick is to make sure that the muscles of your upper body are well stretched so as to achieve the benefits of the pose. The feet on the ground should also remain flat.
7. Extended Triangle
This is a very good pose for anyone who wants to have a strong core, great abs as well as strong arms and legs. In Sanskrit, it is known as Utthita Trikonasana. You first start by standing upright. Then gently stretch your feet to an inverted V shape with the front leg slightly stretched further. Go ahead and bend sideways until one of your palm rest on the ground flat in front of your leg. Stretch the other hand above your head and face it. Keep your knees straight throughout. Maintain this position for some time then do the same with your other hand.
These yoga poses are very fulfilling, and they will enable you to achieve a stronger core. You will also come up with incredible abs that have clearly defined borders. Other parts that you will keep in shape include your legs, arms, neck and spine. Some other poses such as the boat pose are also known to increase digestion. The trick is to perform them more often. That way you will be able to yield great results in the long run.