Flaunting a flat tummy is a dream for many of us. The dream that can come very much true with right diet (food rich in protein), cardio and Ab exercises. Today, I am going to talk about those ab exercises that will promise you a drool worthy flat stomach. All of these yoga asanas / poses can be easily incorporated in your routine and can be practiced in the comfort of your home. You no longer have to spend a fortune on those expensive gym memberships, which you struggle to make it. Loosing weight is one of the benefits you will exploit in the process of practicing yoga. On a bigger picture, yoga will help you to lead a healthy life with sane mind. It will help you heal all physical and mental alignments, improve flexibility, blood circulation and posture.
Sidenote- I apologize for not posting anything from last 3 weeks (can’t believe its been that long), I was caught up with life (as simple as it can be!). Being a girl who takes pride of tackling/messing up multiple things at the same time, is complaining about being busy. Well! well!, at times my brain + heart can only handle one thing at a time. I was kind of in that phase where other things in my life needed my undivided attention and I was a slave to it (Game of thrones is totally upon me, lately..aye! :D). But, I try to be very much active on Instagram ( or check my shop page), posing my fashion finds and loves.
Enough said, here are my 5 yoga asanas for killer abs, the abs of your dream 🙂 . Skip those fad dieting and step onto to a healthy lifestyle.
1) Dhanurasana (Bow Pose) – Dhanurasana is one of the basic posters of Hatha yoga. It is very effective for weight loss and for controlling blood sugar levels. ‘Dhanu’ means ‘bow’ and ‘asana’ means Pose in Sanskrit.
- Lie on your stomach with your feet hip width separate and hands resting along your sides.
- Bend your knees keeping rest of your body flat on the yoga mat.
- Grab your ankle with your hands. Breath in and slowly lift your chest off the floor.
- Drag your legs up by keeping your elbow straight. Balance on your abdomen striking a perfect bow pose.
- Look straight in front and chin up to match the bow. Stay in the pose holding your breath for 15-20 seconds or as long as you are comfortable.
- Breath out and slowly bring your legs back and chest to the ground. Relax your body in shavasana for few seconds and repeat the posture for 2-3 times.
- Reduces belly fat.
- Improves digestion and appetite.
- Enhance the functioning of pancreas hence beneficial for diabetics patients.
- Cure constipation.
- Relieve menstrual disorder.
- Perfect for core. Strengthens thighs, legs, arms, chest and spinal cord.
2) Naukasana (Boat Pose) : Naukasana helps to tone the abdominal muscle /ab muscle. Naukasana can also done by lying on back, known as Vipareet Naukasana, which helps to improve the lung, pancreas functioning. ‘Nauka’ means ‘boat’ and ‘vipareet’ means ‘reverse’ in Sanskrit.
- Lie flat on the yoga mat with your hands resting along your sides and palm facing to the ground, in Shavasana.
- Inhale slowly and simultaneously raise your both legs, upper body and arms up as shown in the picture without bending your knee, and arms lining up to the toe.
- Keep in mind, the entire body weight will be resting on your buttocks.
- Hold your breath and maintain the posture for 10-20 seconds or as long as you can hold.
- Exhale slowly and return to the original position. Relax your body in shavasana for few seconds and repeat the posture for 2-3 times to get the maximum benefits.
- Relieve from digestive problems.
- Vipareet Naukasana help ease back pain and stiffness.
- Improve the functioning of abdominal organs- liver, kidney and pancreas.
- Improves blood circulation and posture.
- Strengthens the muscles of arms, thighs, hips and shoulder.
3) Ardha Halasana (Half Plough Pose): Ardha Halasana is the first step in doing the full Halasana posture. ‘Ardha’ means ‘Half ‘ and ‘Hala’ means ‘plough’ in Sanskrit. Ardha halasana can be done by raising one leg at a time or both the legs perpendicular to the floor.
Challenge yourself and try the full Halasana
- Lie flat on the yoga mat with your hands resting along your sides and palm facing the ground, in Shavasana.
- Inhale and slowly raise your legs up perpendicular to the ground by pressing your palms down.
- Hold your breath and stay in the posture keeping your legs straight for 10-15 seconds or as long as you are comfortable.
- Exhale and slowly (very slowly) bring your legs back to the ground keeping them straight. You will feel the tension in your abdominal area. Releasing slowly will reap you maximum benefits.
- (or) Challenge yourself and hold the position while bringing your legs down for few seconds each at 30 and 60 degrees, again without bending your knees.
- Relax your body in shavasana for few seconds and repeat the posture for 2-3 times.
- Cure menstrual disorder
- Regulate bowel movement hence relieve constipation
- Prevents Hernia.
- You can perform this asana on bed before going to bed or in the morning if you are suffering from constipation
- Perfect leg exercise that will tone muscles of thighs and legs.
4) Paschimottasana (Seated Forward Bend): Paschimottasana is one of the basic postures of Hatha yoga. ‘Paschim’ means ‘west”; ‘uttana’ means ‘intense stretch’.
- Sit up straight with your legs stretched in front of you pointing your toes towards ceiling.
- Inhale and raise your arms above your head and stretch with your palms facing each other.
- Exhale and bend forward from the hip, chin towards/ touching your knee and arms reaching toward the knee as you come down.
- If you can’t reach your fingers, place them on your legs ,wherever they reach without forcing them.
- Hold your pose for 10-15 seconds or as long as you can.
- Inhale and go back to the original position. rest for few seconds and repeat the pose for 2-3 times.
- Tone and stretch spine, hips, thighs and hamstrings.
- Reduce fat from belly and love handles.
- Improve the functioning of abdominal and pelvic organs
5) Kapalbhati Prayanama: Kapalabhati is a breathing exercise that helps to oxygenate your body while strengthening the stomach abdominal muscles. ‘Kapal’ means ‘Skull’ and ‘Bhathi’ means ‘Shinning’ in Sanskrit. Thus, Kalpalbhati also helps to have a glowing skin.
- Sit comfortably on a yoga mat with cross legs or sit in a Padmasana pose with hands resting on knees.
- Inhale deeply squeezing your stomach in and exhale with all force.
- Repeat this procedure for 5-10 minutes in the beginning and increase the time as you go.
- Improves blood circulation giving you a glowing skin and slowing down the ageing process.
- Rejuvenates and improves your mental strength.
- Tone abdominal muscle and help reduce belly fat and love handles.
- Improves digestion.
What is your routine for killer abs ? Leave them in the comments below, I would love to add them in my routine.