abs

Flaunting a flat tummy is a dream for many of us. The dream that can come very much true with right diet (food rich in protein), cardio and Abs exercises.

Today, I am going to talk about those ab exercises that will promise you a drool worthy flat stomach. All of these yoga asanas / poses can be easily incorporated in your routine and can be practiced in the comfort of your home.  You no longer have to spend a fortune on those expensive gym memberships, which you struggle to make it. Loosing weight is one of the benefits you will exploit in the process of practicing yoga.

On a bigger picture, yoga will help you to lead a healthy life with sane mind. It will help you heal all physical and mental alignments, improve flexibility, blood circulation and posture.

5 Yoga Poses For Killer Abs :

Yoga Poses for Abs: Boat Pose

Procedure:

      1. Lie flat on the yoga mat with your hands resting along your sides and palm facing to the ground, in Shavasana.
      2. Inhale slowly and simultaneously raise your both legs, upper body and arms up as shown in the picture without bending your knee, and arms lining up to the toe.
      3. Keep in mind, the entire body weight will be resting on your buttocks.
      4. Hold your breath and maintain the posture for 10-20 seconds or as long as you can hold.
      5. Exhale slowly and return to the original position. Relax your body in shavasana for few seconds and repeat the posture for 2-3 times to get the maximum benefits.

Benefits:

      • Relieve from digestive problems.
      • Vipareet Naukasana help ease back pain and stiffness.
      • Improve the functioning of abdominal organs- liver, kidney and pancreas.
      • Improves blood circulation and posture.
      • Strengthens the muscles of arms, thighs, hips and shoulder.

Yoga Poses for Abs: Downward Dog

Procedure:

      1. Stand on four limbs, such that your body forms a table-like structure.
      2. Exhale and gently lift your hips and straighten your elbows and knees. You need to ensure your body forms an inverted ‘V’.
      3. Your hands should be in line with your shoulders, and your feet in line with your hips. Make sure that your toes point outwards.
      4. Now, press your hands into the ground and lengthen your neck. Your ears should touch your inner arms, and you should turn your gaze to your navel.
      5. Hold for a few seconds, and then, bend your knees and return to the table position.

Benefits :

      • Strengthens The Abdominal Muscles
      • Improves Circulation
      • Improves Digestion
      • Tones The Hands And Feet
      • Decreases Anxiety

Yoga Poses For People Who Aren’t Flexible

Yoga Poses for Abs: Bow Pose


Procedure:

      1. Lie on your stomach with your feet hip width separate and hands resting along your sides.
      2. Bend your knees keeping rest of your body flat on the yoga mat.
      3. Grab your ankle with your hands. Breath in and slowly lift your chest off the floor.
      4. Drag your legs up by keeping your elbow straight. Balance on your abdomen striking a perfect bow pose.
      5. Look straight in front and chin up to match the bow. Stay in the pose holding your breath for 15-20 seconds or as long as you are comfortable.
      6. Breath out and slowly bring your legs back and chest to the ground. Relax your body in shavasana for few seconds and repeat the posture for 2-3 times.

Benefits:

      • Reduces belly fat.
      • Improves digestion and appetite.
      • Enhance the functioning of pancreas hence beneficial for diabetics patients.
      • Cure constipation.
      • Relieve menstrual disorder.
      • Perfect for core. Strengthens thighs, legs, arms, chest and spinal cord.

Yoga Poses for Abs: Seated Forward Bend

Procedure:

      1. Sit up straight with your legs stretched in front of you pointing your toes towards ceiling.
      2. Inhale and raise your arms above your head and stretch with your palms facing each other.
      3. Exhale and bend forward from the hip, chin towards/ touching your knee and arms reaching toward the knee as you come down.
      4. If you can’t reach your fingers, place them on your legs ,wherever they reach without forcing them.
      5. Hold your pose for 10-15 seconds or as long as you can.
      6. Inhale and go back to the original position. rest for few seconds and repeat the pose for 2-3 times.

Benefits:

      • Tone and stretch spine, hips, thighs and hamstrings.
      • Reduce fat from belly and love handles.
      • Improve the functioning of abdominal and pelvic organs

Yoga Poses for Abs: Half Plough Pose

Procedure:

      1. Lie flat on the yoga mat with your hands resting along your sides and palm facing the ground, in Shavasana.
      2. Inhale and slowly raise your legs up perpendicular to the ground by pressing your palms down.
      3. Hold your breath and stay in the posture keeping your legs straight for 10-15 seconds or as long as you are comfortable.
      4. Exhale and slowly (very slowly) bring your legs back to the ground keeping them straight. You will feel the tension in your abdominal area. Releasing slowly will reap you maximum benefits.
      5. (or) Challenge yourself and hold the position while bringing your legs down for few seconds each at 30 and 60 degrees, again without bending your knees.
      6. Relax your body in shavasana for few seconds and repeat the posture for 2-3 times.

Benefits:

    • Cure menstrual disorder
    • Regulate bowel movement hence relieve constipation
    • Prevents Hernia.
    • You can perform this asana on bed before going to bed or in the morning if you are suffering from constipation
    • Perfect leg exercise that will tone muscles of thighs and legs.