Posted by on 4/29/2021 to
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The Importance of Core Flexibility: Here Are Our Top Yoga Stretches to Perform for Abs!
The abs are usually one of the areas of the body we want to improve to show off a beautiful and defined physique.
Unfortunately, it is a very difficult area to treat, because it makes water retention, the accumulation of fats and all kinds of inflammatory problems visible. The main key to having a flat abdomen is to follow a diet low in calories, rich in essential nutrients and the right exercise for the abdominals.
Furthermore, to make him become toned and flat, it is important to put into practice a physical training that allows each of his muscles to work. In this way, we also benefit our spine and other organs that need to be activated to keep themselves in good condition.
These yoga stretches for abs can also be done at home, whenever you feel your need some good stretch to work on your core flexibility!
To make it even easier, below we share the steps that will help you do different yoga stretches for abs .Try them!
6 yoga stretches for abs
1. Plank
https://www.gaia.com/article/phalakasana-plank-pose
The plank is a yoga stretch for abs that helps work all the muscles in the body.
The secret is to focus on physical endurance while maintaining balance and contracted muscles.
How is it done?
Lie on your stomach on a mat, lift your body by extending your arms and supporting yourself with your toes.
The back must be straight and the abs absolutely contracted.
Maintain the position for 45 to 60 seconds and then rest.
Start with 3 repetitions and try to increase them little by little.
2. Elbow plank
https://www.quora.com/What-is-the-difference-between-Elbow-Plank-and-Full-Plank
This is a variation of the previous yoga stretch for abs. In this case you will support yourself on your forearms and palms.
How to make it happen?
Lean on the floor with your forearms and toes.
Raise your pelvis a little and make sure you keep your back straight.
Form a straight line with your body from head to toe.
Contract the abdomen and resist for about 60 seconds.
Repeat the exercise 3 to 5 times.
3. Tree Pose
https://freedomgenesis.com/tree-pose/
With this yoga stretch for abs, you can tone your abdominal muscles and work on your concentration and balance.
How to make it happen?
Lift your right knee up to your chest so that all weight is on the left leg.
Grasp the ankle and place the sole of the right foot on the inner part of the left thigh.
Trying to maintain the position, contract the abdomen and join the palms of the hands at chest height.
Then, gradually raise them until you can fix your gaze on a specific point.
Take 10 deep breaths, rest and switch legs.
4. The bridge
https://www.yogauonline.com/yoga-practice-tips-and-inspiration/change-your-yoga-practice-4-bridge-pose-variations-target
This yoga stretch for abs consists of lifting the pelvis and is a very healthy activity that allows you to tone the abdomen and buttocks.
It takes some concentration and stamina to maintain the same position for a few seconds.
How to make it happen?
Lie on your stomach, flex your knees and grab your ankles with your hands.
Next, inhale and lift your pelvis upwards.
Contract the muscles of the abdomen and maintain the position without taking your feet off the ground.
Try to hold it for about 45 seconds, rest and do 5 repetitions.
5. Starfish
https://www.pinterest.it/pin/117656608988344981/
At first it may seem difficult to do yoga stretch for abs, but with a little practice, it will get easier and easier.
The idea is to start slowly and increase the speed little by little.
How to make it happen?
Lie down on a mat and stretch your legs and arms upwards, as if you want to touch the roof with them.
Next, raise your head and lift your shoulders off the ground. At the same time, bring your arms and legs to the sides of your body (forming a star).
Lower your shoulders and head as you return to the starting position.
Do between 6 and 10 repetitions.
6. Knees towards the chest
https://www.verywellhealth.com/knees-to-chest-exercise-296870
By lifting the knees towards the chest while contracting the abdomen, you will firm and tone his muscles.
If you can keep your balance without letting your legs touch the floor, you will also work your buttocks.
How to make it happen?
Sit on the ground with your legs straight.
Flex your knees and lift them towards your chest.
Keep your calves parallel to the floor and inhale as you stretch slowly.
Try to keep your back straight at all times and focus on contracting your abs. (Main picture for reference)
Keep in mind that to get good results with these exercises, you will need to do them frequently and follow a correct diet.
Try to do each yoga stretch for abs well so as not to get hurt. Get started right away!