You can’t just get strong and clear abs by exercising your abs. If you want, you can also build your abs with a few yoga poses.
Do you know some yoga poses that will build your abs? While yoga’s primary goal isn’t to build an athlete-like body, it does help train many of your body’s muscles. In the case of abs, yoga poses can remove the accumulated fat around the stomach and build strong abs.
So, in addition to the typical abdominal exercises, it would be nice to combine a few asanas (positions) that you can easily do at home.
Yoga poses to build abdominal muscles
Even if you are not an expert, you can practice yoga postures to increase your abdominal muscles. Of course, bad posture can lead to injuries, so start carefully and slowly. Are you ready to try yoga now? Here are 5 yoga poses to build abdominal muscles.
- Cobra Yoga Pose
- Plank Pose Yoga
- Boat Pose Yoga
- Camel Pose Yoga
- Bow Pose Yoga
1) Pajamasana or Cobra Yoga Pose
The cobra yoga pose is great for strengthening your abs and back muscles. In addition, it is a posture that can relieve tension when combined with a breathing practice.
Bjanggasana, better known as the Cobra yoga Pose, is an asana that works your abs. If you want to show off a smooth and toned belly, you only need to invest a few minutes a day.
How To Perform Cobra Yoga Pose?
- First, lie face down on a yoga mat or thin mattress.
- Place both hands under your shoulders and bend your elbows.
- While pushing your body forward while flexing your feet, arch your torso and head in a bow while pressing your pelvis to the floor.
- Hold for 5 seconds and rest.
- Repeat 8 to 10 times.
2) Kumbakasana or Plank Pose Yoga
Khum Bakar Sanaa or plank pose yoga is the attitude that belongs to a series of actions known as “sun worship” . It is one of the most complete asanas because it uses different parts of the body’s muscles. Also, many variations of plank pose is used in the general exercise.
How To perform Plank pose yoga?
- Lie face down on a yoga mat or thin mattress.
- Raise your body by extending your arms and supporting your body with your toes. The body should keep a straight line.
- Tighten your stomach and buttocks for 15 seconds while holding the position.
- Rest for 10 seconds and then return to the pose.
- Repeat at least 5 times.
3) Paripurna Navasana or Boat Pose Yoga
The boat pose yoga will strengthen your abs while also increasing your sense of balance. Repeat for a few seconds and gradually increase the time until you reach 1 minute.
Boat pose not only strengthens your abs but also increases your sense of balance. It may seem difficult at first, but with a little focus, you will soon get the hang of it.
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How to Perform Boat Pose Yoga?
- Start in a position with your back straight and your legs straight.
- Raise your legs together and lean back with your back straight.
- Keep both arms straight and parallel to the ground.
- Hold the position for one minute and then rest.
- Repeat 3 times.
If it is difficult to hold it for 1 minute, hold it for 30 seconds, then 40 seconds and increase it gradually.
4) Ustrasana or Camel Pose Yoga
The camel pose yoga, called Ustrasana in Sanskrit, is one of the most effective yoga poses to build abdominal muscles. You lose belly fat, you gain a sense of balance, and your muscles begin to tighten.
How to Perform Camel Pose Yoga?
- Sit on your knees on a yoga mat or thin mattress. Keep your back straight and your knees hip-width apart.
- Support your body with your toes, making sure your toes do not touch the mat.
- Lean back, arms out in front of you parallel to the mat. Continue to force your stomach and bring your arms back while keeping your arms level.
- Hold for 10 seconds and return to the original position. Repeat 3 to 6 times.
5) Danurasana or Bow Pose Yoga
The bow pose yoga strengthens the abdominal muscles and relieves back pain by releasing tension in the lower back.
The bow pose is not only good for strengthening your abs, but it is also good for the muscles around your back. It is a posture that strengthens the abdominal muscles and relieves back pain.
How to Perform Bow Pose Yoga?
- Lie face down on a yoga mat or thin mattress.
- Raise your feet and extend your arms forward and back, grabbing your ankles.
- Tighten your stomach and pull your feet forward.
- Hold for 5-10 seconds and rest.
- Repeat 8 to 10 times.
**Caution: You must follow the posture while taking a deep breath. Deep breathing promotes the effects of yoga on physical and mental health.
Finally, remember that these poses aren’t meant to miraculously increase your abs. To get the results you want, you need to exercise regularly and adjust your diet.
