Although it is a fairly gentle subject, in fact, if you evaluate and synthesize yoga postures, you will find that there are movements that directly affect the abdominal muscles (abs muscles), helping to “fly” belly fat completely. to.
Abs (short for Abdominal) or abdominal muscles is a very important muscle group on the body with 4 groups:
- Rectus abdominis: The muscle group commonly referred to as the “six pack”, usually located between the ribs and the pubic bone
- External obliques: The muscles around the Rectus abdominis, which stabilize the body when it is rotated
- Internal obliques: Direct contact with the Rectus abdominis muscle, allowing direct rotation of the body
- Transversus abdominis: The muscle group lies the deepest, helping to protect the internal organs.
For these 4 muscle groups to be strong and the abdomen toned, yoga is a great choice. In yoga, there are many standing, inversion, and hand-balancing poses that directly affect the abs. easyhealthylive.com has synthesized yoga poses to help tone the abdomen effectively from simple to advanced. Take a look and choose for yourself as the most suitable position.
Summary of good basic yoga poses for the abdomen
Cat – cow pose
Although the cat-cow pose is a movement that favors back stretching, the abdominal muscles are also greatly affected. During the exercise, try to pull in your abs, even if your back is hunched in the cow pose.
Hand and knee balance
Lifting the opposite arm and leg off the mat when doing the hand and knee balance is very helpful for the abs. In particular, although it is classified in the group of balance movements, this movement is very easy to perform, suitable for beginners.
Pelvic Tilts pose
This pose has a similar effect to the cat-cow pose. When practicing, you need to maximize focus and abs. Don’t just pull your abs up and down, feel each muscle group.
Plank is the most basic hand balance and is the foundation for building strength for more advanced poses. Try to practice and aim to hold the plank position for ten breaths.
Summary of intermediate yoga poses to help strengthen the abdomen
Boat Pose – Navasana
Boat pose is a very good yoga exercise for the abdominal muscles. You can also increase the effect by combining with the Reverse Crunch exercise – an exercise that affects the lower abdomen, the most difficult abdominal area to lose fat.
Crow Pose – Bakasana
Balancing with the arms requires a lot of strength in the abdominal area. Therefore, if you want toned stomach, you should practice this pose regularly. During the practice, try to look at the floor in front of you, not at your feet.
Ardha Chandrasana – Half Moon Pose
Half moon is a one-legged balancing pose, in which one hand should be raised straight up to the ceiling, one hand touching the floor and one leg lifted off the mat, straight, parallel to the floor. If you have difficulty touching the floor with your hands, you can use yoga bricks to support your body to gradually adapt.
Salamba Sirsasana (Headstand Pose)
This is an extremely effective strength-building pose. When you are confident to perform the pose in the middle of the room, you can combine it with reverse crunches to increase the effect.
Scales pose – Tolasana
If you’re wondering how to get enough strength to lift both feet off the floor, the answer is to have a strong abs. You can try this pose by placing a supportive yoga block under each hand.
One Side Plank – Vasisthasana
If you want to make it harder, lift your top leg up and keep it about 15cm higher than your bottom leg.
Summary of advanced yoga poses that are good for the abdomen
Firefly Pose – Tittibhasana
Flexibility and arm strength are important when doing this pose, but you won’t be able to lift without having enough strength in your abs.
Pincha Mayurasana – Pincha Mayurasana
Inversions are a group of movements that are great for the abs and core. The forearm standing pose is an inversion yoga pose suitable for people with neck problems.
Banana tree pose – Adho Mukha Vrksasana
The banana tree pose without wall support is one of the most challenging poses in yoga.
One Side Crow Pose – Parsva Bakasana
There are two ways to do it: balance on two arms or on one arm. Of course, balancing with one hand will be more difficult because of the rotational movement involved.
Warrior Pose III – Virabhadrasana III
Think this is a simple standing balance? Get rid of this mindset because balancing on one leg, keeping your torso stable, and raising your legs parallel to the floor is a real challenge.
Above is a summary of good yoga poses for abs from basic to advanced. If you want to try any of the above poses but are still wondering about how to practice and specific benefits, you can download easyhealthylive.com to your device to be shared directly by our professional yoga teachers. .
Yoga Poses for Abs Library https://www.verywellfit.com/yoga-poses-for-abs-library-3566682 Accessed date: 4/2/2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.