5 Yoga Poses to Strengthen Your Core
Are crunches not giving you the results you want? Get out of that fitness rut by switching up your routine. Try these yoga poses to strengthen your core.
It's no secret that more and more men are getting into the yoga habit and loving it. Why? This may seem hard to believe, but yoga poses offer more than improved mental focus. It can boost energy, flexibility, and strength. You can even design a flow to target specific muscle groups like your . Scroll down for yoga poses that double as abdominal strength exercises!
Move #1:Beginner Dolphin Plank
A plank is a basic pose with a static hold designed to build endurance and abdominal strength. This exercise has many variations, but a no-nonsense dolphin plank works well with any .
Try this by getting on your hands and knees before slowly lowering both elbows to the mat. Keep your arms parallel with each other, palms on the ground. Next, curl your toes and lift yourself off the floor. Adjust your posture, ensuring your entire body is long and flat. Hold the pose for at least 10 breaths. Rest before repeating it two more times. If you find the move too easy, increase the duration of your hold.
Move #2: The Boat Pose
The boat pose is among the classic yoga poses targeting the core muscles and hip flexors. Start by sitting tall on your mat with your legs stretched in front of you. Lengthen your spine and lean back slowly, finding balance on your sit bones. Carefully lift your legs, ensuring they are straight and pointed towards the ceiling. Extend your arms until they are parallel to the floor. You can also steady yourself by holding your legs or toes. Maintain this position for at least 10 to 20 breaths.
Like many standard yoga moves, the boat pose starts easily. But the longer you maintain the pose, the more challenging it becomes. In no time, your palms are sweaty, knees weak, arms are heavy – and underarms smell funny (yikes)! Thankfully, you can smell good and feel fresh by bathing daily and using a reliable personal care product.
Look for a deodorant and antiperspirant combo that delivers long-lasting protection. Rexona Men Natural Fresh Lime Cool Roll-On neutralizes odor-causing bacteria with natural charcoal and lime ingredients. Its unique formulation also offers anti-stain technology to keep marks from your athletic gear.
Move #3: Warrior III Pose
Full disclosure: Warrior 3 appears simple but it’s far from that. With this standing balance pose, the key is to keep the body aligned and the midsection muscles engaged.
Begin by standing with your feet together and your hands to your sides. Stretch forward slowly, simultaneously raising your heel back and up. Flex your toes and activate those midsection muscles. Stay in this position for 10 breaths before doing the same on the other leg. Rest and repeat a few more times.
Move #4: The Chair (with twist)
Worried you’re not targeting your external oblique (side) muscles? Try the variated chair pose. To get started with this novice-friendly move, stand with your arms extended upwards. Carefully sit back as though you’re resting on an imaginary chair. Next, put your hands to your chest in a prayer position. With your feet planted firmly on the floor, twist your torso slightly to the right and maintain the pose for five to 10 breaths before returning to a standing position. Repeat the steps on the other side.
Move #5: Full Bridge Pose
Not only is the bridge one of the many yoga poses that are great for stretching your back and spine. As a bonus, the move also engages the glutes and hamstrings. Through regular practice, the pose helps you strengthen these muscle groups. That said, this backbend is best for advanced yoga practitioners, unlike other positions on this list.
It starts with you lying on your back with your knees bent and flat on the floor. Bring your hands to your shoulders with palms up, like you have a small box of pizza in each hand. Next, press the palms down into the ground, with your fingertips pointing to your toes. Breathe out while firmly planting your feet on the mat as you lift your hips. Raise your upper body further, maintaining steady breaths as you sustain the pose. Stay in this position for 10-20 breaths.
Ready to get stronger? Roll out your mat, breathe deeply, and embrace the empowering benefits of yoga poses for a stronger core and a healthier you.