Yoga for abs - a set of exercises for beginners for 15 minutes a day

If you are bored with the classic twisting exercises, why not diversify your workouts and try something new? For example, in yoga there are a lot of exercises to work all the abdominal muscles. Join our workout and see for yourself.

yoga instructor

Today we are emphasizing the strength and stability of the cortex muscles – the back and abdomen. And the beauty and six-pack will be a nice bonus.

Índice

Opposite arm and leg stretches

Técnica

Stand on all fours, hands flat under the shoulders, knees under the pelvis.
As you inhale, extend your left arm forward and your right leg backward. Tense the muscles of the abs and buttocks, do not bend in the lower back.
Hold the position for a few seconds. Try to keep your balance, but if it is difficult, you can move your extended leg up and down, but very slowly.
As you exhale, lower yourself down. Switch sides and repeat the exercise.

Perform five repetitions for each side.

Pulling elbow to knee

Técnica

Stand on all fours, hands – exactly under the shoulders, knees – under the pelvis.
As you inhale, extend your left arm forward and your right leg backward.
Tense the muscles of the abs and buttocks, do not bend in the lower back.
As you exhale, round your back and reach your left elbow to your right knee.

Do 10 times and repeat on the other side. Then rest in child’s pose: standing on all fours, lower your pelvis to your heels, arms stretched out in front of you and relax.

Downward-facing dog with a transition into a plank

Técnica

From the position on all fours raise the pelvis up, straightening arms and legs. Pull your heels towards the floor. Try to open the chest. Hold in this position for a couple of seconds.
Get out of downward facing dog pose and immediately move smoothly into a straight arm plank. The palms are strictly under the shoulders, the body and legs form one line. Hold this position for a few seconds.
After that, also smoothly return to the downward facing dog pose. For better muscle work, you can alternately reach for the opposite leg with your hand.

Perform eight times.

Leg raises in the plank

Técnica

Take the plank position on straight arms, brushes clearly under the shoulders.
Now take your right leg off the floor, bend it at the knee and pull it up to the chest.
After that, lower the knee of the right leg to the floor. As you exhale, round your back, tense your abs and pull the bent leg up. The bent leg should be static, work only on the back and abs.
As you inhale, lower yourself back to the plank position.

Do eight times for each leg. Between approaches, rest in the downward-facing dog pose, holding it for a few breath cycles.

Side plank

Técnica

From the plank position on straight arms, shift your weight to your right side. Pull the left arm off the floor and turn the body.
Hold in this position for several breathing cycles.
To simplify the exercise, you can bend your right leg at the knee and place it on the floor.

Repeat the exercise on the other side and rest in child’s pose.

Boat pose

Técnica

Sit on the mat, shift the weight on the tailbone, feet off the floor and bend at the knees. Try to raise your knees to the level of your chest. Extend your arms in front of you with palms facing inward.
As you inhale, extend your legs and pull your body back. As you exhale, return to the starting position. Repeat this eight times.
If it is difficult to perform, you can put your hands behind your back and bend them at the elbows when performing.
Place your feet on the floor, round your back, hug your legs, and relax.
Now place your hands behind your back again, raise your bent legs to chest level.
Take the body back and straighten the legs, but now when straightening, turn them and carry them slightly to the side. Alternate sides as you perform. Do eight times on each side.
Relax again by hugging your legs and rounding your back.

Bicycle

Técnica

Lie down on the mat, raise your legs bent at the knees upwards, put your hands behind your head. Knees should be strictly above the hips, do not pull them up too much.
Extend your right leg in front of you, twist to the left, trying to reach your left knee with your right elbow.
Alternate sides, doing the exercise slowly.

Do eight repetitions. After that, lie completely on your back, pull your knees up to your chest and rest for a few breathing cycles.

Advanced cycling

Técnica

Lie on your back, straight legs lift up to a 90-degree angle, hands behind your head.
Lower the right leg down, twist to the left, trying to reach the left leg with the right elbow.
Alternate legs.

Do eight times.

Twists lying on the floor

Técnica

Lie on your back, spread your arms apart and place them on the floor with palms down, legs bent at the knees and raised.
Now take your legs to the right and place them on the floor and turn your head to the left. Hold this pose for a few breathing cycles.
Now slowly through the center bring your legs to the other side and again hold for a few breathing cycles.

Repeat three to four times for each side.

Stretching in a twist

Técnica

Lie on your back, arms apart, legs bent at the knee and raised. Knees exactly above the pelvis.
Now take your legs to the right and place them on the floor, and turn your head to the left.
Bring the right leg, which is at the bottom, backwards and put your left hand around the foot. Extend your left leg in front of you, if your stretch allows, try to touch the toe with your right hand.
Hold for a few breath cycles and repeat the exercise on the other side.

The workout is over. For a detailed execution of the exercises, see the video.

Now you can lie on your back and rest, spreading your arms and legs a little to the sides. We remind you that for a beautiful figure you need to train regularly, watch your diet and recover well. You can find another abs workout here.