Building a strong core isn’t just for aesthetic purposes. You can run faster, lift heavier weights, sit with better posture, and help protect your spine from injury. But when it comes to building strong abs, not all exercises are created equal.according to Harvard Medical School (opens in new tab)If you have tight hip flexors, crunches, and sit-ups can put a lot of pressure on your lower back. Recommended.
Trainer Rhiannon Bailey shares five yoga moves that target the transversus abdominis. In her description, she writes, “If you suffer from back pain, do this!”The yoga moves she recommends work the deep core muscles and strengthen the core. Stabilize and support your lower back. Ready to get started? Expand one of the best yoga mat Read on to discover 5 moves.
If you are just starting to exercise, or are resuming exercise after an injury, we recommend having your form checked by a personal trainer to ensure you are not putting yourself at risk of injury. If you have back pain, consult your doctor before doing any of the exercises below.
5 yoga exercises to strengthen your core
For workouts, Bailey recommends completing each exercise for 30 seconds and doing two to three rounds of the circuit.
Alternately raise your arms and legs. With your hands under your shoulders and your knees under your hips, start in a tabletop position, extending one arm forward and the other leg behind you. Pause here, then lower both to the ground and repeat on the other side. As a tip, Bailey writes: “Make sure your arms and legs are in line with your spine.”
Single-sided in and out: Extend your arms and legs as described above, then place them back under your body and bring your elbows to your knees. On the same side he continues for 15 seconds and then switches. Bailey adds, “Press the opposite knee into the opposite elbow to curve away from the spine.”
Unilateral lateral lift: Alternately lift your arms and legs, then move your extended arms and legs sideways away from your body, then return to the extended position. On one side he continues for 15 seconds before switching sides. “Extend your arms and legs as you achieve diagonal alignment,” says Bailey.
bear walk: Start in the Bear Crawl stance. Get into a tabletop position, engaging your core and lifting your knees a few inches off the ground. Hold here, step one foot, step the other foot into a higher board, then return to the Bear Crawl position. “When your legs are moving, try to keep your glutes in line with your spine,” says Bailey.
The ins and outs of a three-legged dog: For this exercise, start in a downward facing dog position and lift one leg up to the ceiling to assume a three legged dog position. Lower your legs, tuck them under your body, and then return them to the sky. “In each position, raise your knees as high as possible toward your torso,” advises Bailey.
The key to this workout is to keep your core engaged and slow and controlled throughout the workout. “Pull your navel up toward your spine,” Bailey says in the video’s caption.Luke Zocki, PT and Head Coach Head Trainer for Chris Hemsworth center (opens in new tab) (our central app review here) tells Tom’s Guide: The best way to approach this final step is to think about how you would react if someone tried to punch you in the stomach.”
Since this is a yoga-style workout, it’s also important to follow your breath as you move. In the caption, Bailey explains, “Breathe in as you extend and out as you retract.” Similar to the type of breathing you do in your Pilates class, this will help you engage the correct muscles for your movements.
Finally, as with all sit-ups, it’s important to keep your lower back straight as you move. His first four exercises involve extending your legs and arms along your spine while keeping pressure off your lower back.
Looking for more workout inspiration? It’s here best ab exercises Add to Your Routine Plus The Best 10 Minute Abs Workout To Tone Your Core.
