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If you are struggling to tuck in your tummy and get well-toned abs, then yoga could be of great help. Practising yoga regularly will strengthen your entire body, while lengthening and stretching your core muscles. Well-known yoga expert Sunaina Rekhi says yoga poses can not only tone and strengthen your abdominal muscles but also simultaneously work the muscles of your shoulders and upper back. Besides strengthening your core, the asanas can give you a toned mid-section as well as improve flexibility.
Here are some yoga poses you can try to tone your abs:
Hastapadotasana or standing forward bend
This is a seemingly simple pose which will engage all of your core muscles as you work hard to maintain your balance. It provides a great stretch to the muscles of your abdomen, toning them. It is a very effective pose for relieving any stomach disorder. Avoid doing this pose if you suffer from spondylitis, high blood pressure or heart disease.
Setu bandha sarvangasana or bridge pose
The bridge pose is an excellent asana for trimming belly fat and strengthening your core. Since it requires you to hold your core against gravitational force, the resulting force acts on the core muscles and burns belly fat. If you have a neck injury, make sure that you are practising this pose under the supervision of an experienced teacher.
Plank pose is one of the most popular yoga poses for flat abs. This pose involves squeezing your lower belly tight and works on your lower abs. Besides, it also tones and strengthens your arms, shoulders, hips, buttocks and thighs. People with wrist injuries must avoid doing this pose. Also avoid this pose if you have high blood pressure.
Vasisthasana or side plank pose
You cannot forget the obliques and sides of your body while you are working on your upper and lower abs. The side plank pose works on your dreaded love handles. It also builds up strength in your arm muscles. While you do this pose, make sure that all parts of your body are in perfect alignment. Avoid this pose in case you are suffering or recovering from a neck, shoulder or ankle injury.
It may be difficult for you to master headstand, but a headstand can be the most effective exercise for your core. A headstand uses every muscle of your abdomen, including the rectus and tansverse abdominis and the internal and external obliques. This asana should gradually be learned in stages, so do not force yourself to do the asana too soon.
The cobra pose strengthens your abs, quadriceps, back muscles and hip flexors. It also stretches the muscles of the chest and shoulders. Avoid doing this pose if you have a back injury, headache or carpel tunnel syndrome or are pregnant.
Yoga routine
According to Sunaina, you can repeat each of these poses three to five times a day. Also, make sure you keep the breathing slow and rhythmic while you do these asanas.
Tips
Although yoga is a gentle form of exercise, the potential for injury exists if these poses are not done correctly. Therefore, it is always best to learn the correct way of executing these poses from an instructor.
At the end of your yoga session, spend a few minutes lying down in corpse pose to cool down the body.
Image source: Getty Images
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