I love yoga! I usually try to do an hour practice every morning. I feel so good and relaxed after it, I’m ready to go on with my day. But yoga isn’t all about stretching and relaxation, it can also be a great full body strength workout! As in any other workout, certain moves will target specific areas. Today I want to share with you 6 moves that will strengthen your core and help you get that six pack!
Down dog knee to triceps
Begin in downward facing dog, your hands and feet pressing onto the floor and your hips and butt lifted towards the sky, your body forming a triangle – don’t worry if your heels don’t touch the floor.
Lift up your left leg high, round your back and bring your left knee to your left tricep, while drawing your navel towards your spine. Send your leg back up and repeat. You can variate by bringing your knee to the opposite tricep or to your chin. When you have repeated this move 3 times, switch to the other leg.
Begin on your hands and knees, make sure you wrists, elbows, and shoulders are aligned. Engage your core, press on your hands and lift your butt. Bring you head, hips and feet in one straight line. Do not let your hips sink too low or your butt stick in the air. Hold this pose for five breaths and release the same way you went in.
Begin in plank pose – as explained before and shift onto the outside edge of your right foot. Stack your left foot on top of the right and rotate your body to the right hand side, keeping your core engaged. Your body should be in one long line. Pay attention not to align your supporting hand directly underneath your shoulder, instead place your hand a little bit in front of your right shoulder. You can keep your left hand by your side or lift it up to the sky. If you want a variation of this pose, try the starfish side angle pose as shown below, it is the same process as the side plank but you lift your left leg up to the sky. Hold it for 5 breaths and then switch sides.
Sit on the floor, your legs straight in front of you. Lean back and find you balance on your sit bones. Lift one leg and then the other while keeping your spine straight. Keep your legs pressed against each other and try to align your shins parallel to the floor. Keep your chest lifted and extend your hands forward. Stay in that position for 5 deep breaths and then release. If you want you can try the extended boat pose in which you straighten your legs while keeping your chest lifted and spine long – see below.
Begin in mountain pose, standing up straight. Shift all your weight onto your right foot. Inhale the arms over your head and interlace the fingers, pointing the index finger up. Engage your core and lift your left leg, sending it back behind you while lowering your torso forward and parallel to the floor. Look straight down at the floor and find a point to focus on. Make sure your hips are aligned by pointing your left toes towards the floor. Hold this pose for 3 to 5 breaths and switch sides.
Reversed table top
Begin by sitting on the floor, your legs extended in front of you. Bend your knee and place your feet on the floor, halfway to your butt. Place your hands a few inches behind you, shoulder width apart, your fingertips turned inwards. Press on your hands and feet and lift your hips to the sky. Try to get your chest, torso, and knees parallel to the floor, into one straight line. Don’t leg your legs open to the sides, keep them hip width apart. Hold this pose for a few breaths and then slowly release, the same way you went in. If you want to try a variation of this pose, try to keep your legs straight and your feet firmly on the floor – see below.
And this is it, 6 yoga poses to strengthen your core. Let me know if you like it and if you want to see more yoga workouts. Have a great day!