How to Strengthen Abs With Yoga

The abdominal muscles are the most difficult muscle groups to tone and strengthen. However, there are certain poses (asanas) in yoga that really target and tone this muscle group.These following yoga poses can be practiced on your yoga mat or while watching TV. With continued practice 3-5 times a week, you'll get that sleek stomach you want.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Yoga or exercise mat

Get a Sleek Stomach with Yoga

1. Boat Pose--Sit on yoga mat and slowly bring the legs up to a 45 degree angle. Maintain a "V" shape with your body and don't collapse the back.Extend arms straight in line with your shoulders. Rest on your sit bones (the bones under the gluteal muscles).. Contract abdominal muscles and look forward. Hold pose for ten seconds and release. Repeat 3-5 times. Modification: Half Boat Pose - Bend knees and calves should remain parallel to the floor. Hold pose for ten seconds and release. Repeat 3-5 times.

2. Side Plank Pose--Sit on yoga mat and move into Plank Pose (push up position). Shift weight onto your right arm. Then roll onto the outside of your right foot. Stack left foot on top of right foot (keep both feet flexed). Extend your left arm towards the ceiling and gaze up towards fingertips. Contract core muscles (abdominal and back muscles) and lengthen your body. Hold pose for ten seconds. Repeat 3-5 times.Modified Side Plank Pose - Sit on yoga mat and move into plank pose. Shift weight onto right arm. Then kneel right knee on mat and extend left leg straight. Extend left hand towards the ceiling and gaze up towards fingertips. Hold pose for ten seconds. Repeat 3-5 times.

3. Bridge Pose--Sit on yoga mat and lie flat on your back. Bend knees and keep feet hip-width distance apart. Place arms along side your body.. Slowly lift your hips as far as you can off the floor. Keep head, shoulders and arms on the floor. Don't shift legs or hips as you lift hips off mat. Hold pose for ten seconds.Slowly release and come down from the position. Repeat 3-5 times. Modified Pelvic Tilt: Tilt your pelvic forward while you keep your hips on the mat. Hold for ten seconds. Repeat 3-5 times.

4. Tree Pose--Stand on mat, plant feet firmly into mat, and place arms at your side. Stand straight and don't hunch shoulders.Slowly bend the right leg. Slide heel of foot up your calf until it rests on the inside of your thigh (or inside of ankle). Stabilize balance and look straight ahead. Find a point on the wall and focus on this point. Rest hands in prayer pose (at heart center), or extend arms above your head (touch palms together). Hold for 30 seconds then switch sides. Repeat 2-4 times.

Tips & Warnings

• The poses mentioned strengthen and tone the abdominal muscles. The poses also increase concentration, improve balance and strengthen the core muscles, legs and gluteal muscles.
• The trick in yoga is not about pushing your body to extreme limits. If you can maintain correct alignment and form in modified poses, you will reap positive benefits.
• These poses are for advanced beginner yogis. For beginning yogis, please use the modified poses (as described above). You don't need to push your bodies in order to get an effective workout for your abdominal muscles.
• If you have any medical conditions, please consult with your doctor before attempting these yoga poses. Listen to your body and do not push to the point of pain.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!