7 Secret ways to strengthen your core

You have probably heard a yoga teacher say, “Involve your core.” But this seemingly simple cue can lead to more questions than answers. Namely: “What exactly is the core? And are there core exercises that not Being involved with Plank or Boot Pose? “

The consistent involvement of your core reinforces it over time, which helps with posture, balance, stability and helping your body with relatively ease. The core includes the abs and a network of surrounding muscles, including the aperture, pelvic floor muscles and hip flexors.

The good news is that there are ways to involve the core that are not powered by demanding postures – there are more subtle and more intuitive ways to focus on this muscle group.

7 Secret ways to strengthen your core

Whether you want to inform strength in unexpected ways or are looking for core exercises that do not mean to push or force them, these movements will help with that.

1. Exaggerated pelvic

Lie on your back with your knees bent and feet flat on the mat. Breathe in and notice how your chest and belly naturally expand. About the next inhalation, exaggerate this expansion by bending your back slightly, which tilts your pelvis to your feet. When you exhale, squeeze your abdominal muscles and tilt your pelvis to your chest and create a “scoop” movement with your belly. Repeat 5-10 times.

2. Reclined twist flow

Lie down on your back, lift your legs and bend your knees so that your calves are parallel to the mat. Open your arms in a T-shape and press them in the mat or put your hands under your hips to support your lower back.

As you exhale, you slowly lower your curved knees in a turn, pausing to float your legs a few centimeters above the mat. Then breathe in and slowly pull your legs back to the middle. Keep your shoulders firmly planted on the mat and move with control while you exhale and lower your knees to the other side. Repeat 4-12 times. For an extra challenge, put your legs straight.

3. Circles with one leg

Lie on your back with one leg on the mat (bent or straight). Lift the other leg to the ceiling and point to your toes. Initiate movement of your hip connection, draw small circles with your big toe in the air. Gradually increase the size of the circles and spiral your leg and wider. Do not rock your pelvis from left to right by involving your abs and pressing your lower back into the mat. When you’re done, turn the direction of your circles, this time from wide circles to smaller ones. Repeat repeat with the opposite leg.

4. Hands -free sitting twist

Sit crosses on the mat. Place your hands or fingertips on your shoulders with your elbows that point to the sides. Breathe in and reach the crown from your head to the ceiling, and while you exhale, turn to one side that initiates the movement of your abdominal muscles. Let the turn move all the way to your neck and head. Inhale and return to the center. Then repeat, exhaling as you turn to the other side. Repeat 4-12 times.

5. Warrior twists

Come forward in Krijger 1 with your left foot. Hold a yoga block between your hands and extend your arms right in front of you. Lift your chest, apply your abs and squeeze the block between your hands. Keep your arms as straight as possible and align the block with the center of your chest. Breathe in and lift the block to the ceiling, reaching diagonally to the top right corner of the room. Breathe out and, initiate the movement of your abdominal muscles, turn on your left and lower the block to your left hip. Your lower body remains strong and quiet. Repeat 5-10 times on each side.

6. Isometric cross -section

Sit with your right leg right in front of you and your left leg bent, your knee points to the ceiling and your foot planted on the mat in front of your hip. Reach your arms to the sides in a T-shape. As you exhale, turn to your left side and initiate the movement of your abs. Press your right arm and left knee together. Hold your left arm to the side or plant your hand on the mat behind your hips. Breathe in when you return to the middle with your arms in a T-shape and open your left leg aside with the sole of your foot against your inner right thigh. Breathe out while you point your left knee to the ceiling and return to the turn. Repeat 3-5 times on each side.

7. Sensitive hollow body

Lie on your stomach with your elbows bent and hands stacked under your forehead. Take a few deep breaths in and out through your nose. As you exhale, you involve your abdominal muscles. Imagine that you pull your navel to your lower back and make a small bubble air around it in the middle of your stomach. Keep your legs, gluteal muscles and shoulders relaxed. Breathe in and let your belly free. Repeat 3-10 times.