Ever notice the sleek, beautiful lines of your yoga instructor’s abdominals?
The truth is that every yoga pose demands the use of your core! Balancing, twisting and torqued all the while breathing. If you do not have time for a whole practice every day here are a few yoga ab options…
From my moms to my pro athletes, we do this exercise 3 x one minute each time…on your forearms and knees, line your elbows perfectly under your shoulders and try to get forearms as parallel as possible, palms flat on the floor. When you are ready pop on to your tucked toes and have your body in one line, no high butts, no sagging butts and hold for 1 minute.
Repeat at least 2 more times.
Lay on your back and cross your right thigh over your left thigh. If you are flexible your right foot will try to tuck behind your left calf, if you cannot do this, then focus on squeezing your inner thighs together. Then place your hands behind your head, all ab crunch rules apply as far as NOT pulling on your neck.
Crunch for 1-2 minutes don’t count reps, time yourself. Release and repeat on the other side.
Tibetan Leg Raise
Part of the 5 Tibetan rites (see article at www.poweryogaforsports.com) lay on your back palms under your low back to support and ease strain, palms face down. Legs straight up to the sky, glue one leg to the other and send energy out through your heels. Lift your chin to your chest. Slowly lower your legs and head at the same time just before they touch the ground exhale and lift the legs and head back up.
Repeat 1-2 minutes. If you become stronger arms can press into the floor alongside you, palms down ad low back pressing into the floor, even stronger? then extend your arms over head and connect them to either side of your head raising and lowering in sync with your head raise.
Plank Knee to Elbow
Start in plank pose, top of a push up. Be careful to perfectly align your shoulders over your elbows, over your wrists’. Equal energy back through your heels and out through the top of your head. Bring your right knee to your right elbow, (don’t let your right foot touch the ground) hold bring right knee to forehead dropping your chin, allowing forehead to meet the knee, bring right knee to left elbow, back to forehead, back to right knee and replace in plank pose.
Repeat on the other side. Do these for 1-3 minutes… Be tough, stay strong and watch your yoga belly emerge!