5 yoga poses to work your abs

Did you know that you can do several yoga postures to work your abs? Although this discipline does not have the main focus to achieve an athletic body, his regular practice is beneficial when working with several muscle groups of the body.

In the particular case of the abdomen, it helps to lose the accumulated fat in this area and, in turn, contributes to toning. That's why, in addition to practicing traditional exercises for the abdomen, we can complement the routine with a series of asanas (postures) easy to do at home.

Yoga postures to work your abs

You do not have to be an expert to practice yoga postures to work your abs. But nevertheless, you should start doing it carefully, gradually, since a bad effort can end in an injury. Are you ready to try?

one. Bhujangasana or posture of the cobra

The posture of the cobra is ideal for working the abdominal muscles and the lower back. Also, if you combine it with breathing exercises, it is very relaxing.

The bhujangasana, better known in our language as cobra posture, It is one of the asanas that can help to work the muscles of your abdomen. So, if you want to show off a flat and toned belly, do not forget to dedicate a few minutes of the day.

How to do it?

  • To start, lie face down on a mat or yoga mat.
  • Next, place your hands on the floor under your shoulders, with your elbows bent.
  • Slide the body forward using the insteps and then squeeze the pelvis a little on the floor to arch the torso and head.
  • Hold 5 seconds and rest.
  • Perform between 8 and 10 repetitions.

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two. Kumbhakasana or posture of the table

This posture is part of the yoga series known as "greeting the sun". It is one of the most complete asanas, since it works a large part of the muscular groups of the body. Even, Many of its variants are practiced within the regular exercise routines.

How to do it?

  • First, lie face down on the mat or yoga mat.
  • Subsequently, raise the body by stretching the arms, so that you rest on the toes. The rest of the body should be straight.
  • When adopting this position, it contracts the abdomen and buttocks for 15 seconds.
  • Relax the body 10 seconds and resume the exercise.
  • Make at least 5 repetitions.

3. Paripurna Navasana or boat posture

With this posture you will stylize your abdomen and, incidentally, you will increase your balance. Hold a few seconds and increase the time to hold it for a minute.

With this interesting yoga posture you will not only be working your abs, but you will enhance your ability to balance. At first it may seem difficult, but with a little concentration you will achieve it quickly.

How to do it?

  • To begin, sit with your back straight and your legs straight.
  • Then, raise your legs together, while your back is back.
  • Keep your arms straight in front, parallel to the ground, in such a way that they give you stability.
  • Hold the posture for a minute and rest.
  • Perform 3 repetitions.
  • If you have trouble doing a minute, do 30 seconds, then 40, and so on.

Read also: Breathing for yoga: sitali pranayam or refreshing breath

Four. Ustrasana or camel pose

The camel pose, known as ustrasana in Sanskrit, It stands out in the list of yoga exercises to work the abs. With your practice you lose belly, you gain balance and, above all, you begin to tone muscle.

How to do it?

  • First, kneel on your mat or yoga mat, with your back straight. The knees should be separated by the width of the hips.
  • Next, lean on your toes, without the instep touching the mat.
  • Stretch your arms forward, parallel to the mat and throw your body back. Keep your arms in a horizontal position and hold back, tightening your abdomen.
  • Hold for 10 seconds, return to the original position and perform between 3 and 6 repetitions.

5. Dhanurasana or arch posture

The arch posture works the abdominal area and relaxes the lower back. That's why it also helps treat back pain.

With the practice of this position, both the abdominal muscles and those around the lower back benefit. For that reason, its practice helps tone the abdomen and reduces back ailments.

How to do it?

  • First, lie face down on the mat or rug.
  • Then, raise your feet and stretch your arms back, so that they can grab your ankles.
  • Pull them to the front, tightening the muscles of the abdomen.
  • Hold the posture 5 or 10 seconds and rest.
  • Perform 8 or 10 repetitions.

Note: Remember to combine all these postures with slow breathing exercises. This allows you to increase your physical and mental benefits.

To conclude, do not forget that these postures do not have a miraculous effect when it comes to shaping your abdomen. To obtain good results it is important to be constant with your practice and, above all, to complement it with an adequate diet.