Want to gain more strength in your core? Try these 5 amazing poses to give you more abdominal strength!
BAKASANA – Crow Pose
Squat down from standing with your feet hips width distance apart. Stretch your arms forward, round your back, place your hands on the floor then bend your elbows. If this is your first time trying this pose, slowly, place the shin bones on the back of your arms one at a time, slowly bring your weight onto the arms, lifting your feet off the ground.
If you have some practice with this posture, you may place your knees on the back of your arms (high near the armpits) and try keeping your feet together. Engage your core muscles so that your hips stay up and so that you are not completely resting on the back of your arms. Stay here from 20 seconds to 1 minute.
NAVASANA – Boat Pose
Starting from a seated position on the floor, place your hands down on either side of your hips. Inhale and lift the legs up and draw your navel in towards your spine. Keep the thighs together and draw the knees in towards your chest by engaging the core. You can hug your legs in until you properly align your spine and find balance. You may keep the legs bent or straight, but of course with straight legs you will have to engage your core more. Lengthen the spine, keep the chest open and lift the chin up. Then, release the embrace and hold the position for 5 breaths. Repeat this between 3-5 breaths.
UTTHITA CHATURANGA DANDASANA – High Plank Pose
Starting in downward facing dog, lower your hips and move your shoulders forward until your shoulders are directly over your wrists. Keep your back straight from head to toes. Keep your core muscles engaged as not to sag or arch in the posture. Stay here for at least 5 breaths.
KNEE TO NOSE POSE
Starting in downward facing dog, inhale lift your right leg up towards the sky, exhale draw your knee in close to your chest and touch your forehead to the knee. Make sure you round the back, engage the core and keep the arms strong. You make come up onto toes to reach your forehead. Repeat this 3 times and switch the leg to the other side.
HOLLOW BODY ROCKS
Lie down on your back, keeping the back flat on the floor. Keep your abdomen and glutes activated at all times. Keep your legs straight with toes pointed and arms pointed straight over your head. Slowly start raising your legs and shoulders off the ground, keeping the back still flat on the floor. Your head will automatically be raised off the floor with the shoulders. Try to keep your shoulders in the same line as your ears. Stay tight with your abs and glutes and find the lowest position you can have your arms and legs without touching the ground and without having an arch in your back. Then rock back and forth at least 5 times.
You can incorporate these postures into your daily practice to gain strength in your abs! Remember to always breathe and take each posture one at a time. Be careful, enjoy yourself and have fun!