If you want to flatten your stomach and delight with your posture, you don’t have to pump the press and hyperextend for a long time. The same goals can be achieved by practicing yoga. We show you which asanas help pump your core muscles.
The muscles in the cerebral cortex – the muscles in the back, abdomen, and chest – perform many functions. The main thing is to keep the body straight. Weak abdominal muscles create conditions for postural disturbances, for example the appearance of a tilt. Moreover, in this case, it becomes impossible to perform complex balance asanas. And of course, the pumped core makes the body tighter.
Unfortunately, most sedentary people have weak abdominal muscles. Fortunately, this is fixable. You can strengthen these muscles by doing the basic asanas – chaturanga dandasana, planks. The correct way to do asanas, if we alternate the phases of effort and rest, increases the effectiveness of the practice.
How to build a practice
- Begin the lesson by warming up the sukshma-vyayama together
- Perform the asanas sequentially at a leisurely pace
- Watch your breathing – put your main effort on the exhale
- Do this program 2-3 times a week
All you need to do asanas is a mat.
Get into a plank position with your arms straight. Sharpen the body in a straight line: do not lean in the lower back, work the muscles of the press and back. Stare at this point for 20 seconds. Then bend your elbows (try to press them against your body) and lower yourself into Chaturanga Dandasana. Keep your body parallel to the floor. Stay in this position for 10 seconds. Then back to the starting position. This will give you a replay. Do 8 such repetitions without time to rest between them.
Lie on your stomach, stretch your legs. Place your hands under your armpits. Lift your chest off the ground, neck, arms bent (elbows facing your pelvis) and straighten your legs. Do not put pressure on your lower back, try to twist only in the thoracic spine. Lock this position for 40 seconds. Then lower your arms, legs, make your way to the floor and rest for 20 seconds. This will do a repeat. Do 8 of these repetitions.
Squat down, bend your knees. Place your hands shoulder-width apart in front of you. Place your knees under your armpits, shifting your weight to your toes. Then slightly straighten your elbows and shift the weight to your arms as you lift your feet off the mat. Train your abs, look at the floor. Hold this position for 10 to 20 seconds. Repeat 2-3 times.
Lie on your back, bend your knees. Use your abdominal muscles to lift your neck, head, arms, and legs off the floor. Move your hands forward. For a lighter version, place the center of your back on a mat. In a more difficult case, just touch the mat with the sciatic bones and lower back, straighten your back as much as possible. Hold the top for 40 seconds, then rest for 20 seconds. Do 5 such cycles.
Get into a plank position with your arms and fingers straight. Next, shift your weight onto your right arm and leg and twist your torso to the left. Support yourself on your right hand and the sides of your feet. Extend your left hand up. Work the muscles of the press, keep the body in the same plane, do not bend the lower back. Lock this position for 40 seconds. Then lower your pelvis onto the mat and rest for 30 seconds. Perform 3 such cycles in each direction.
Kneel down, put your fingers on the floor. Then gently push the pelvis forward (twist the tailbone to avoid flexing the lumbar region) and straighten your torso up and back. Open the chest. Put your hands on your heels. Pull the crown back, don’t bend your neck. In a more complex version, place the shins and backs of the feet on a mat. Hold the position for 10 to 20 seconds, then return to the starting position and rest for 10 seconds. Do 2 cycles of this type.
If you exercise regularly, you will soon find that your core muscles have strengthened and your posture has improved.