Doing yoga for core and abs are a great way to get in shape and tone your body, but they're not always easy to do at home.
If you are looking for an effective workout that will help you burn fat and build muscle, yoga might be the best option for you. Here are some of the benefits of doing yoga as part of your fitness routine:
1) It helps with weight loss. When practiced regularly, yoga can help you lose weight by increasing metabolism and burning calories throughout the day.
2) It improves flexibility. With regular practice of doing yoga for flexibility, you can increase your range of motion and improve overall mobility. This means you’ll have more options when it comes to exercising and getting around town without feeling stiff or sore.
3) It reduces stress. Yoga has been shown to reduce anxiety levels and decrease blood pressure. The physical movements involved in yoga also help calm your mind and relax your muscles.
4) It builds strength. In addition to improving flexibility, you can also do yoga for strength as it helps you gain leaner, stronger muscles.
5) It boosts immunity. Regular yoga practice increases your immune system’s ability to fight off illness and disease.
6) It makes you happier. Studies show that people who practice yoga on a regular basis report higher levels of happiness than those who don’t.
7) You won’t feel bored. There are so many types of yoga out there. Some focus on stretching, while others focus on breathing exercises. No matter what type of yoga you choose, you’re sure to find one that fits into your lifestyle.
8) It keeps you healthy. Yoga is known to lower cholesterol and blood pressure, which can keep you from developing heart problems later in life.
9) It strengthens your bones. Yoga poses like downward dog (or cat/cow pose), standing forward bend, and plank pose work all major muscle groups and help prevent osteoporosis.
10) It relieves pain. Yoga is a good way to fix lower back pain from squats and strain from doing intense exercises. As mentioned above, it can boost your immune system and relieve stiffness and aches caused by arthritis.
Yoga Moves That Will Help You Sculpt Abs
The following moves will help sculpt your abs and give them definition. They may seem simple, but they really work!
1) Plank Pose – Start by lying flat on your stomach with your elbows under your shoulders and your forearms resting on the ground.
Your legs should be straight and your toes pointed up toward the ceiling. Hold this position for 30 seconds.
2) Side Plank – Lie sideways on the floor with your left arm underneath your shoulder and your right hand extended over your head. Keep your hips stacked directly over your knees.
Hold this position for 20-30 seconds. Repeat on the other side.
3) Reverse Plank – Get down on your hands and knees with your arms stretched out behind you. Place your feet hip width apart.
Lift your chest upward and bring your chin toward your chest. Hold this position for 10-15 seconds. Then drop back down onto your hands and knees.
4) Bridge Pose – Stand tall with your feet together and your arms at your sides. Bend your knees slightly and lift your torso until it forms a 90-degree angle with your thighs.
Lower yourself slowly until your body forms a straight line from your ankles to your neck. Stay here for 5-10 minutes.
5) Warrior Pose – Stand with your feet shoulder width apart and your arms raised overhead. Lean your weight into your heels as you raise your arms up and back until your body forms an “X” shape. Hold this position for 5-10 breaths.
6) Downward Dog – Begin in a push-up position with your hands placed just outside your shoulders. Bring your feet together and step your right foot back about 3 inches. Extend your right leg straight out behind you.
Step your left foot forward and place it next to your right foot. Stretch both arms out wide. Make sure your front knee stays bent throughout the entire movement.
Hold this position for 15-20 seconds. Switch to the opposite side.
7) Seated Forward Bend – Sit on the edge of a chair or bench with your legs spread wide. Fold your upper body forward and rest your forehead on your knees.
Hold this pose for 5-10 breaths before returning to a seated position.
8) Standing Forward Bend – Stand with your feet hip width apart and your arms at your side. Slowly lean forward while keeping your spine long and lifting your chest upward.
When you feel comfortable, hold this position for five deep breaths. Return to a standing position.
9) Chair Twist – Sit in a chair with your back straight and your feet flat on the floor. Cross one ankle over the other so that the sole of your foot is facing away from your body.
Rotate your torso to the right while reaching across your body with your free hand and placing it on top of your crossed ankle. Continue twisting to the left.
10) Half Moon Pose – Lie face down on the floor with your palms flat on the ground. Raise your hips off the ground and extend your legs straight out in front of you.
Curl your toes under and pull them closer to your body. Relax your head and neck completely. Hold this position for five breaths.
11) Child’s Pose – Kneel on the floor with your knees touching each other. Rest your forearms on the floor and bend your elbows out to the sides.
Let your head hang between your arms. Allow your eyes to close gently.
12) Mountain Pose – Stand with your arms by your sides and your feet hip width apart, pointing forward. Keep your head lifted and gaze ahead.
13) Cat/Cow Pose – Start in a kneeling position with your knees directly below your hips. Spread your fingers wide and interlace your fingers.
Place your hands on the floor beside your hips. Inhale and arch your lower back as if you were going to sit down. Exhale and round your upper back like a cat. Repeat several times.
14) Hero’s Pose – Stand with your legs straight and your arms extended above your head. Take a few steps backward and then bring your arms down to your sides. Turn your head to look over your right shoulder.
Your left arm should be stretched out in front of you, parallel to the floor.
15) Tree Pose – Stand tall with your feet slightly wider than shoulder width apart. Lift your arms out to your sides and turn your palms toward each other.
Squeeze your inner thighs together and lift your heels off the ground. Hold this position for 10-15 seconds. Release and repeat on the other side.
16) Warrior I & II Postures – These are great yoga poses for muscle building, especially in the entire upper body. Stand with your feet shoulder width apart and your weight evenly distributed between your two feet. Raise your arms up in front of you until they are perpendicular to your body.
Tilt your pelvis forward and open your chest. This will help lengthen your spine. Keep your chin tucked in, and your shoulders pulled back.
17) Cobra Posture – Lie face down on a mat with your arms at your sides and your palms facing down. Roll your head to the right and reach your right arm behind your back.
Keeping your elbow bent, slowly roll your head around to the left until your right ear touches the floor. Then raise your head back to center. Do not allow your head to drop or your neck to hyperextend.
Why Is Yoga So Good For Sculpting Abs?
Here are a list of reasons why yoga is so good for sculpting abs:
1) It helps you burn fat! The core exercises focus on strengthening your abdominal muscles, which can help you achieve better posture. You may also notice that your abs get tighter when doing yoga poses.
2) It improves your flexibility! When you do yoga postures, you stretch your entire body. This includes stretching your abdominal muscles.
3) It builds muscle strength! As mentioned earlier, yoga focuses on strengthening your abdominal muscles. Not only does it strengthen your abdominal muscles, but it also strengthens your whole body.
To conclude, yoga tones your ab muscles by making them stronger and toned. It also makes your abs smaller and flatter. If you want to sculpt your abs, try adding some yoga into your daily routine.
As always, you should consult with your doctor if you have any preexisting conditions that could be exacerbated by practicing yoga techniques.
However, overall, yoga is the best way to sculpt your abdominal muscles whilst enhancing your core strength and posture.
You can also check this article for the best pull-up bar exercises for your abs to add more variety in your workout!