Did you know that you can do several yoga poses to work your abs? Although this discipline does not have the main focus of achieving an athletic body, its regular practice is beneficial when working with several muscle groups of the body.
In the particular case of the abdomen, it helps to lose the accumulated fat in this area and, in turn, contributes to toning. Therefore, in addition to practicing the traditional exercises for the abdomen, we can complement the routine with a series of asanas (postures) easy to do at home.
Yoga poses to work your abs
You don’t have to be an expert to practice yoga poses to work your abs. However, you should start doing it carefully, gradually, since a bad effort can end in an injury. Are you ready to try?
1. Bhujangasana or cobra pose
The bhujangasana, better known in our language as cobra pose, is one of the asanas that can help work the muscles in your abdomen. So, if you want to wear a flat and toned belly , do not forget to spend a few minutes of the day.
How to do it
- To start, lie face down on a mat or mat for yoga.
- Next, rest your hands on the floor under your shoulders, with your elbows flexed.
- Slide the body forward using the insteps and then press the pelvis a little against the floor to arch the torso and head.
- Hold for 5 seconds and rest.
- Do between 8 and 10 repetitions.
2. Kumbhakasana or table position
This posture is part of the yoga series known as “sun salutation.” It is one of the most complete asanas, because it works much of the muscle groups of the body. Even many of its variants are practiced within regular exercise routines.
How to do it
- First, lie on your stomach on the mat or mat for yoga.
- Subsequently, lift the body by stretching the arms, so that you are resting on the toes. The rest of the body should be straight.
- By adopting this posture, contract the abdomen and buttocks for 15 seconds.
- Relax the body for 10 seconds and resume the exercise.
- Do at least 5 repetitions.
3. Navasana Paripurna or boat posture
With this interesting yoga posture, you will not only be working your abs, but you will enhance your balance ability. At first, it may seem difficult, but with a little concentration, you will achieve it quickly.
How to do it
- To begin, sit with your back straight and your legs straight.
- Then, raise your legs together, while bringing your back.
- Keep your arms straight in front, parallel to the ground, so that they give you stability.
- Hold the pose for up to a minute and rest.
- Do 3 repetitions.
- If it is hard for you to do a minute, do 30 seconds, then 40 and so on.
4. Ustrasana or camel pose
The camel pose, known as ustrasana in Sanskrit, stands out in the list of yoga exercises to work the abs. With your practice you lose belly, gain balance and, above all, begin to tone the muscle.
How to do it
- First, get on your knees on your mat or yoga mat, with your back straight. The knees should be separated to the width of the hips.
- Then, lean on your toes, without the instep touching the mat.
- Stretch your arms forward, parallel to the mat and throw your body back. Keep your arms horizontal and hold back, squeezing your abdomen.
- Hold for 10 seconds, return to the original position and perform between 3 and 6 repetitions.
5. Dhanurasana or bow pose
With the practice of this posture, the abdominal muscles, as well as those surrounding the lower back, benefit. For this reason, its practice helps tone the abdomen and decreases back ailments.
How to do it
- First, lie on your stomach on the mat or mat.
- Then, lift your feet and stretch your arms back so that you can grab your ankles.
- Pull them forward, tightening the muscles of the abdomen.
- Hold the pose for 5 or 10 seconds and rest.
- Do 8 or 10 repetitions.
Note: remember to combine all these postures with leisurely breathing exercises. This allows you to increase your physical and mental benefits.
To conclude, do not forget that these postures do not have a miraculous effect when it comes to shaping your abdomen. In order to obtain good results, it is important to be consistent with your practice and, above all, to complement it with proper nutrition.
