- Plank Pose: Start in a push-up position with your hands directly under your shoulders and your body in a straight line. Engage your core by pulling your belly button towards your spine and hold the pose for 30 seconds to 1 minute. This pose targets your entire core, including your abs .
- Boat Pose (Navasana): Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Extend your arms forward parallel to the ground. Hold this pose for 30 seconds to 1 minute. Boat pose strengthens your abs and improves balance .
- Plank with Knee-to-Elbow: Begin in a plank position. Lift your right foot off the ground and bring your right knee towards your right elbow. Return to the starting position and repeat on the other side. Alternate sides for 10-12 repetitions. This pose targets your obliques, which are the muscles on the sides of your abs.
- Side Plank (Vasisthasana): Start in a plank position. Shift your weight onto your right hand and the outer edge of your right foot, stacking your left foot on top. Extend your left arm towards the ceiling. Hold for 30 seconds to 1 minute, then switch sides. Side plank strengthens your obliques and improves core stability .
- Bicycle Crunches: Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, elbows wide. Lift your head, neck, and shoulders off the ground. Bring your right knee towards your chest while simultaneously twisting your upper body to bring your left elbow towards your right knee. Repeat on the other side, alternating sides for 10-12 repetitions. Bicycle crunches target your rectus abdominis, the “six-pack” muscles .
Remember to always listen to your body and modify or skip poses if you experience any discomfort or pain. Consistency is key, so aim to practice these poses regularly to see improvements in your abs strength and appearance.
