Strengthened abdominal muscles are central to a stable body centre and harmonized energy distribution. We have put together four simple yoga exercises for you to train your abdominal muscles in particular. Also suitable for beginners!
Yoga Exercises for the Abdominal Muscles: How to Strengthen Your Body
Your abdominal muscles are irreplaceable as support for the abdominal cavity. The spine and pelvis also depend on the stability of these muscles, and the abdominal organs can be protected in this way. This involves 29 important muscles that provide you with the necessary mobility. Precisely because of these many different muscles, it is also clear that not just one yoga exercise can lead to success. Other muscle groups are always addressed. The pelvic floor muscles also belong to the abdominal muscles.
But what does it mean to strengthen your abdominal muscles? Basically, on the energy level, the body’s core represents courage, determination and self-confidence. By activating your abdominal muscles, you also promote your inner energetic power and find more stability. Additionally, you protect your lower back from injuries. Balanced energy in the centre of your body is central to allow your navel centre to harmonize the ascending energy (Prana Vayu) and the descending life (Apana Vayu).
Four Great Yoga Exercises for the Abdominal Muscles
First of all, the following is extremely important: always do yoga exercises with bent legs! Very often, the backs of our legs are shortened, and this causes us to get into the unwanted hunchback when stretching our legs. Therefore, you should always make sure to keep the curves of your spine as natural as possible in order not to strain your spinal discs.
Exercise 1: The Boat Posture (Navasana)
- Take a relaxed sitting position; the back is long, the spine is neutral.
- Now pull your shoulders back, away from your ears.
- The tips of your shoulder blades come together. This also provides back support.
- Now lift your legs and bend them, the knees and ankles touch each other. This creates more centre.
- Now stretch your legs to the side and turn your upper body with them. The arms are also moved.
- Try to do this for one minute.
By the way, you can also combine this exercise with a rotating movement – this way; you also train the lateral abdominal muscles:
- You are back in the boat position.
- This time cross your fingers behind your head. The knees remain pulled towards your body.
- Your head is pressed into the palms of your hands and vice versa. This makes the cervical spine long and strengthens your neck muscles. You can also extend your arms to the side.
- Breathe out and turn to the right from the middle of your body.
- As you inhale, turn back to the middle, then turn to the left as you exhale.
- You can do this as often as you like!
The boat position trains all four layers of the abdominal muscles and is, therefore, a prevalent yoga exercise.
Exercise 2: The Board (Chaturanga)
- This yoga exercise is simple, on the one hand, but also wonderfully effective:
- Support yourself on your toes and forearms on the yoga mat. Upper and lower arm should form a 90° angle.
- Tense your upper and lower body and hold the exercise for at least five long breaths. Best while you can.
- Relax now. Then repeat the exercise 3-5 times.
This will strengthen both the abdominal and back muscles.
Exercise 3: Quadruped Stand Variant
With this exercise, you intensify your abdominal muscle training:
- Kneel on your yoga mat, hands flat on the floor.
- Lift your right leg and stretch it back parallel to the floor.
- Your spine is stable and long!
- Find the centre of your body and also stretch your left arm far forward.
- As you exhale, pull your right knee and left elbow together.
- Breathe in and stretch your arm and leg away from you again.
- Repeat this eight times and then return to the four-footed position.
- Take a resting break and then practice on the other side.
Exercise 4: The Sunrise
- Lie on your back.
- Your feet are positioned hip-wide and as close to your bottom as possible.
- Pull your chin slightly – this will ensure a straight neck.
- Your arms are next to your body.
- Breathe in and slowly lift your hips. The pelvic floor is tense.
- Put your arms under your bottom, because this supports the body tension.
- Continue breathing calmly and hold the position for at least 15 seconds.
- Release again and repeat about four times.
The sunrise also strengthens the buttocks, as well as the muscles of the lumbar spine, and also relieve the pelvic floor.
Strengthening the abdominal muscles is extremely important to achieve a harmonious balance. Your abdominal muscles provide essential stability in the abdomen. Strengthened abdominal muscles are also central to the spine and pelvis. It also protects your abdominal organs. Why don’t you try our simple yoga exercises and harmonize the energy of your body!