Today, almost everyone you know does yoga. And why not, it is one of the most relaxing and refreshing ways to keeping in shape. Are you aware of the magic of yoga for six pack abs? Yoga is for everything, and yoga for six pack abs is a reality. In fact, three-five weeks of dedicated practice will turn you into a believer. So, what poses you should perform to get those six-pack abs? Read on and find out.
Below given are the powerful yoga six pack exercises:
1. Tadasana (Mountain Pose):
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| Image: Shutterstock |
Level: Basic
Style: Hatha Yoga
Duration: 10 – 20 seconds
Repetition: 10 times
Stretches: The whole body
Strengthens: Knees, Thighs, Ankles, Back
Style: Hatha Yoga
Duration: 10 – 20 seconds
Repetition: 10 times
Stretches: The whole body
Strengthens: Knees, Thighs, Ankles, Back
Tadasana can be practiced at any time of the day but it is best to have your meals at least 4-6 hours before you do this asana. Preparatory poses are warm up poses that will help you to prepare for more strenuous asanas. However, since Tadasana is one of the basic yoga poses, it can be performed after just a couple of preparatory poses.
2. Jack Knife Sit Ups:
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The regular sit ups or the ab roll-out may turn ineffective when done for a long time because the abdominal muscles adapt to it. The Jack Knife Sit ups, also known as the V Ups are perfect for people who want to target the lower abs just a bit more as it contracts it significantly.
3. The Child’s Pose:
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| Image: herbeauty |
Child's Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.
4. Standard Plank:
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| Image: herbeauty |
1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.
3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
5. Long Arm Crunch:
The straight arm crunch is the best and relatively most effective abs exercise and is also referred as best exercise for weight loss. It changes the traditional floor crunch by straightening the arms behind you. This is a bit more challenging and difficult exercise towards your core muscles.
6. Prone Oblique Roll:
Use a stability ball to get into the plank position and make it even more effective. Put your arms at your shoulder’s length on the floor, while your feet rest on the ball, just like they would on the floor during a simple plank. Next bring your left leg to your left shoulder (the right one just moving along). Get back to the initial position and repeat the movement with the focus on the other leg. This exercise works about everything: chest, back, glutes, and shoulders.
7. The Matrix:
Working your abs can become most effective with the use of some props. Include a relatively heavy 5-10 pound medicine ball into your workout to put additional pressure onto your abs. Get down onto your knees, press the ball to your belly, and lean back with your spine as straight as possible. Hold this pose for no more than 5 seconds. Make sure that you do this exercise slowly so you don’t hurt your back.
8. Running:
Regular running or jogging offers many health benefits. Running can:
- help to build strong bones, as it is a weight bearing exercise
- strengthen muscles
- improve cardiovascular fitness
- burn plenty of kilojoules
- help maintain a healthy weight
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