May the force be with you: strengthen core muscles with yoga

Strong core muscles – this is a healthy back, beautiful and, accordingly, correct posture, confident movements, protected internal organs and excellent strength indicators. A huge number of exercises are aimed at strengthening this muscle group. Today estet-portal.com will delight yoga lovers: we will tell you about yoga poses that will help train the core muscles and, accordingly, minimize the risks associated with weakening this muscle group.

Exercises guarding the core muscles: how to strengthen the core muscles

It is possible to strengthen the core muscles with the help of many exercises, however, as practice shows, it is static exercises that have a good effect on the state of this muscle group. If you love yoga, and there are more than enough reasons to love it, you will surely appreciate the poses that will help make the muscular corset stronger and more resilient.

Dolphin Plank

Do you know that yogis love the bar on the elbows, they just call it a little differently – plank dolphin? Execution:

• from the pose "downward-facing dog" while inhaling, shift the weight forward, slowly moving to the plank position (IP for push-ups); as you exhale, lower yourself onto your forearms (make sure your shoulders are exactly above your elbows) and adjust your position so that your body is completely parallel to the floor;
• because the dolphin bar – a rather difficult pose, it will be enough to hold out in it for five respiratory cycles; if this is too much for you, you can lower your knees to the floor a little.

Reverse plank

You can also train your core muscles in the reverse plank:

• starting from a sitting position (legs fully extended), place your hands behind you at a distance of 15 to 20 cm from your hips, turning your fingers in the direction of your toes; while inhaling, lean on your hands and feet, while raising your hips; raise your hips as high as possible so that the body can form a straight line; slowly lower your head back, looking in the same direction;
• after counting five breaths, slowly lower your hips to the floor.

Warrior Pose

For the core muscles, balancing on one leg will be a real test. Without using the muscles of the cortex, you will not be able to stay in this position. Awaken the warrior in you with this pose!

• keeping your feet together, stand straight; inhale and spread your straightened arms to the sides or raise them above your head;
• as you exhale, lean forward, lifting your right leg back, pull in your tummy and count five breaths;
• go down into the PI and do the same with the other leg.

Balancing Star 

This pose is similar to the plank variation, but the complexity of this pose allows you to tighten the muscles of the core and arms. The oblique abdominal muscles will also not be left out during this exercise.

• start in Downward Dog Pose with your feet together;
• move your right hand to the left so that it is located at the top of the mat (if you use it) and in the center;
• put your right foot forward and confidently stand on the sole of your right foot so that your toes point away from you;
• inhale and move to your right side, raising your left hand up; lift your left leg up;
• look at the raised (left) hand and stay in this position for five breaths;
• concentrate on core muscles to maintain balance;
• Repeat the above movements on the other side.

Boat

This pose is also quite difficult for beginners, however, with regular practice, the core muscles will become quite strong:

• sit on the floor with your legs straight in front of you;
• bending your knees, lift them off the floor, bringing your knees to your chest and keeping your shins parallel to the floor;
• taking the most comfortable position, inhale and slowly begin to straighten your legs;
• Taking the boat pose, count five inhales and exhales and slowly return the body to the PI.

Crane Pose

Despite the active use of the arms, the crane pose will be a real challenge for the core muscles, as it requires significant efforts to balance.

• sit down;
• put your hands on the mat shoulder-width apart;
• spread your fingers, creating a solid and secure base for the pose;
• Slightly straighten your legs, raising your knees as high as you can;
• slowly shift your weight onto your palms and lift your feet off the floor;
• After five breaths, return to the PI.

These yoga poses aimed at working out the muscles of the core will not come easy. However, constant training will help to achieve the desired result – strong muscle corset! In addition, the persistence shown and the excellent effect will help you rejoice in your achievements and improve your mood! Estet-portal.com wishes you good luck!