7 Yoga Poses to strengthen your core
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Published: May 30, 2021
Summer is coming and many people are looking for ways to get those chiseled abs. However, not everyone is willing to spend hours on end at a gym to achieve that goal. Luckily, it’s absolutely possible to get rock-hard abs without doing copious amounts of crunches. Power yoga Dubai has to offer is more than enough for strengthening your core and getting perfect abs. But not all yoga poses are as effective for strengthening the core. Some poses are definitely better than the rest. So today we’ll teach you all about what the best yoga poses to strengthen your core and achieving your dream abs are!
1. Plank – The king of yoga poses for core strengthening
Plank is one of the best ways to strengthen your core. That’s why almost every personal coach Dubai residents love and recommend incorporates some form of planning into clients’ routines. It doesn’t matter if a trainer teaches yoga or not, planking is a must. It may look simple, but trust us, this pose will work out your whole body and whip you up in shape in no time!
How to: Lay face down on the mat with your arms tight against your body and your hands tucked in under your shoulders. From that position push yourself up into a full plank position. Make sure to keep your muscles engaged and your belly tucked in. Hold the pose for at least 30 seconds and then release. Of course, if you can, hold it for longer.
2. Side Plank – The best pose for a slim and strong waist
Side plank is even more intense than a regular plank. This balancing exercise will tighten your waist like no other! After doing this pose for a while your obliques will be rock hard. And on top of that, this position will allow you to detect any weaknesses and muscle imbalances in your body.
How to: Lay on your side, propped up on an arm with your elbow just below your shoulder. Your forearm should be flat against the mat. After that, stack your feet with one foot atop the other. Then, push up and hold your weight with your obliques. Make sure to contract your muscles and keep your glutes as well as your abs engaged. Raise your other arm towards the sky if you can. Hold for 30 seconds, or longer, and then release. Repeat on the other side.
3. Low Plank – Work out those arms as well
This modification of a plank is somewhere between a plank and a pushup. It’s extremely demanding and that’s why female, as well as male fitness trainers, like to incorporate this pose into fitness programs. Well, for advanced clients at least. But don’t worry, if you make sure to practice diligently, it will become super easy with time. This pose mainly builds core, but it also strengthens arms quite a bit.
How to: The start is the same as it is for regular plank. Basically the position you’d take if you were to do a push-up. Keep your elbows close to your body and push yourself up. Your elbows should be bent at a 90-degree angle. Make sure to contract your abs and glutes no matter how hard it is. Hold the pose for 30 seconds, or longer if you can, and then release.
4. Bird Dog – One of the top yoga poses for core strength as well as glute strength
This is another easy-seeming exercise. But it’s definitely not. It not only works abs, but also glutes, back, and hips. It may not be crossfit training, but it’s definitely a killer! It may also make you feel shaky and unstable at first, but as you practice more and more you’ll get better at it.
How to: Begin on all fours with your hands directly underneath your shoulders and your knees under your hips. Make sure that your arms and legs are not too wide apart. Then bring up one of your legs and the opposite arm. Make sure that they are completely straight. Engage your whole body and tense your muscles as you do so. Hold this pose for about 30 seconds, or more if you can, and switch to the opposite side.
5. Warrior III – A pose for strength as well as stability
This pose is somewhat similar to the Birdo Dog pose, but just standing up. Well, not exactly, but you get the gist. This particular pose is great for building the stabilizer muscles. If you stay consistent with practice you’ll find yourself getting a lot more swift and agile. And of course, this pose also exercises core muscles very intensely.
How to: Begin by standing upright on the mat with your feet hip-width apart. Then, step one of your feet forward and shift your weight to that foot. After that, extend your arms over your head with your palms together. Raise the other leg behind you and bend down at the waist so your torso creates a 90-degree angle with the leg you’re standing on. Keep all of your muscles engaged. Hold the pose for roughly 30 seconds, or more, and then release.
6. Boat Pose – A balancing pose for a tight lower belly
Boat pose may look easy but is very challenging. It requires a lot of lower abdominals and hip flexor strength. That’s why many people struggle with this pose in the beginning. But this pose, in particular, is great for getting rid of that stubborn lower belly fat. But on top of that, this pose also stretches the back of the legs. And who doesn’t need a bit of good stretching? Stretching can be very calming. So why not use yoga to destress as well since you’re already working out.
How to: Begin in a seated position. Extend your legs in front of you. Lean slightly backward and bring your legs up to a roughly 45-degree angle. Then try to straighten your legs as much as you can. Feel free to grab your ankles and hold onto them. That will help you with balancing. Make sure to contract your abs as you do so. Hold this position for at least 30 seconds and then release.
7. Upward Facing Dog – Not the best yoga poses to strengthen your core, but the best pose to elongate your muscles
The Upward Facing Dog is not an exercise that’s going to exercise your core muscles crazy much. Instead, it’s is going to stretch your abs, back, and hips. That is going to make your muscles elongated and not stocky. You can do it at the very end or between exercises. Many female fitness trainers in Dubai even recommend this pose for alleviating period pains. So it’s pretty much a multipurpose pose.
How to: Begin on all fours. Your knees and hands should be shoulder and hip-width apart. Then, lower yourself towards the floor as if you’re about to do a push-up. Keep your hands underneath your chest and your shoulder blades together. Once in that position, lift yourself up until your arms are fully straight. Next, bring your head back gently and your eyes up towards the ceiling. take a few deep breaths and release. Repeat this pose a few times.
Get a flat and strong tummy with a few simple yoga poses for core strength
Crunches are great, but unnecessary for a flat stomach. If you don’t really like sweating like crazy, power yoga poses to strengthen your core is more than enough to make your body goals become a reality. And even if you just want to make sure you’re healthy and strong, these seven simple poses will take care of that, no problem!