A strong core is much more than an aesthetic goal—it can help you run faster, lift weights, sit in better posture, and help protect your spine from injury. However, when it comes to sculpting strong abs, not all exercises are created equal. to me Harvard Medical School (Opens in a new tab)If you have tight quadriceps, sit-ups and sit-ups can put a lot of pressure on your lower back. So instead of grinding, this trainer recommends adding these five yoga exercises to your abs routine.
Instructor Rhiannon Bailey shares five yoga moves that target the transverse abdominal muscles. In her description, she wrote, “If you have lower back pain, do this!”. The yoga moves she recommends work your deep core muscles, which in turn can stabilize your torso and support your lower back. Ready to get started? Open a file The best yoga mats Read on to find the five moves.
As a reminder, if you’re new to playing sports, or are getting back into playing sports after an injury, it’s a good idea to check your form with a personal trainer to make sure you’re not putting yourself at risk for any injury. If you are experiencing lower back pain, consult a physician before doing any of the exercises below.
5 yoga exercises that help sculpt the torso
For a workout, Bailey recommends completing each exercise for 30 seconds, doing two/three rounds of the circuit.
Alternating arm and leg raises: Start in a tabletop position, with your hands under your shoulders and knees under your hips, extend one arm in front of you, opposite leg behind. Stop here, before you drop to the ground and repeat on the other side. As a pointer, Bailey writes, “Make sure your arm and leg are in line with your spine.”
Inside and outside on one side: Following the above process, after extending your arm and leg out, bring them back under your body and touch your elbow to your knee. Keep working on the same side for 15 seconds, then switch. Bailey adds, “Move your opposite knee to your opposite elbow, and bend from your spine.”
Unilateral lateral lift: After alternately raising the arm and leg, keep your extended arm and leg out, and move them sideways, away from your body, before returning them out to the extended position. Hold on to one side for 15 seconds before switching sides. Bailey says, “Stretch through your arm and leg as you achieve diagonal alignment.”
Bear walks: Start in the crawling bear position by getting into a tabletop position, engaging your core, and lifting your knees a few inches off the floor. Hold here, and then bring one leg out and then the other to a high plank, before returning to the bear crawling position. “Make sure your glutes are in line with your spine when you move your feet,” says Bailey.
3 legged dog inside and outside: For this exercise, start in a downward dog position and raise one leg to the ceiling, so that you are in the three-legged dog position. Lower your leg, tucking it under your body, before raising it back up to the sky. “Lift your knee up toward your torso as far as possible in each position,” Bailey advises.
The key to this exercise is to move slowly and with control, keeping your core engaged throughout the exercise. “Draw your belly button toward your spine,” says Bailey in the video caption. Luke Zocchi, Chris Hemsworth’s coach and head coach at Center (Opens in a new tab) (Read Centr app review Here) for Tom’s Guide, “You want to lengthen your spine to make your back straight, breathe deeply into your rib cage, and draw in your belly button. The best way to engage in this last step is to think about how you would react if someone were to punch you in the stomach.”
Since this is a yoga-style exercise, it is also important to follow your breath as you move. “Inhale as you stretch, exhale as you contract,” Bailey explains in the caption. Similar to the type of breathing you do in a Pilates class, this helps you engage the correct muscles during the movement.
Finally, as with all sit-ups, it’s important to avoid arching your lower back during the movement. During the first four exercises, keep your legs and arms parallel to your spine as you extend them to avoid putting pressure on your lower back.
Looking for more workout inspiration? here The best ab exercises To add it to your routine, as well The best 10-minute abs workout to engage your core.
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