By using this site, you agree to the Privacy Policy and Terms of Use.
Accept

empire

  • Lifestyle
    LifestyleShow More
    11 Life-Changing Trips to Take At Least Once
    24/03/2023
    21 Easy Tailgate Recipes to Bring to the Next Game
    20/03/2023
    How to Decide on a Wedding Budget That Works for You
    15/03/2023
    The Productivity Tip You Need, Based on Your Enneagram
    25/02/2023
    Tips to Make the Most of Your Engagement Photos Session
    21/02/2023
  • Finance
    FinanceShow More
    Budgeting Tips for When Everyone You Know is Getting Married
    30/03/2023
    6 Way To Improve Your Relationship With Money
    27/03/2023
    Meet Evernote: Our Best Kept Secret for Staying Ahead of the Workplace
    24/03/2023
    Time Blocking: The Productivity Method Successful Women Swear By
    20/03/2023
    How To Make the Full-Time to Freelance Transition
    14/03/2023
  • Sex
    SexShow More
    5 Easy Ways to Boost Your Sexual Confidence
    30/03/2023
    How To Deal With Sexual Shame, According to Experts
    29/03/2023
    How to Make Your Sex Life Better in Your Relationship
    24/03/2023
    10 Sex Positions To Try When It’s Too Hot To Function
    23/03/2023
    The Sex Position to Try Based on Your Enneagram
    13/03/2023
  • Sport
    SportShow More
    Easy Ways To Move More During the Holidays
    24/03/2023
    Workout Benefits More Important Than Burning Calories
    22/03/2023
    A Personal Trainer’s Tips For Getting The Most from Your Workouts
    16/03/2023
    Why You Need To Change Your Workout Routine
    15/03/2023
    The Best Fitness Tips From Shay Mitchell’s Trainer
    10/03/2023
  • Tech
    TechShow More
    Ezviz BC1C 2K+ review
    30/03/2023
    Realme Pad Mini review
    27/03/2023
    Creality Sermoon V1 Pro review
    21/03/2023
    OnePlus Nord CE 2 review
    17/03/2023
    Tokit Omni Cook review
    16/03/2023
  • Contact
  • English
    • Русский
    • Українська
    • Polski
    • Deutsch
Reading: The Only Yoga Positions You Need for a Strong Core
Share
Notification
Latest News
Ezviz BC1C 2K+ review
Tech
5 Easy Ways to Boost Your Sexual Confidence
Sex
Budgeting Tips for When Everyone You Know is Getting Married
Finance
How To Deal With Sexual Shame, According to Experts
Sex
6 Way To Improve Your Relationship With Money
Finance
Aa

empire

Aa
  • Lifestyle
  • Finance
  • Sex
  • Sport
  • Tech
  • Contact
  • English
Search
  • Lifestyle
  • Finance
  • Sex
  • Sport
  • Tech
  • Contact
  • English
    • Русский
    • Українська
    • Polski
    • Deutsch
empire > Sport > The Only Yoga Positions You Need for a Strong Core
Sport

The Only Yoga Positions You Need for a Strong Core

Haley Cormac By Haley Cormac Published 16/11/2022
Share
SHARE

As a yoga instructor and fitness fanatic, I know that a strong core is essential for both your exercise routine and daily life. However, most of my students don’t want to spend an entire yoga class working on abs, and I don’t blame them. The good news is you only need a few poses for a phenomenal abdominal workout. Below are my three go-to yoga positions to develop a strong core. 

Contents
1. Plank2. Cobra 3. Boat Pose with a Twist 

1. Plank

teg-yoga-pose-3

On mornings when I don’t have time for sun salutations, I still squeeze in a minute of planking after a quick stretch. That’s because this popular pose works all four muscle groups in your core, making it my go-to move. These muscles include the rectus abdominis (your “six pack” muscles), transverse abdominals (your deep core muscles), and the external and internal obliques (the outermost muscles on each side of your core). In other words, adding this single pose to your exercise routine can seriously elevate your ab game. 

You’re likely already familiar with this exercise, but implementing a few tweaks to it can make it more effective. First and foremost, make sure your hips aren’t sagging and your booty isn’t sticking out. Your body should be a straight line from your heels to your shoulders. To prevent a strained neck, don’t look up. Instead, gaze at a spot on the floor about a foot in front of you, keeping your neck neutral. Lastly, if you feel tension in your lower back, you’re probably not properly engaging your core. To fire up your abs, imagine pulling your belly button to your spine. 

2. Cobra 

teg-yoga-pose-1

When I have time to warm up my spine with some cat-cow stretching, I like to incorporate cobra pose into my practice. On the surface, cobra may look like any other stretch. However, it’s a great way to strengthen your core and spine when done correctly. If you’re anything like me, you spend too much time looking down at your phone or laptop. Over time, this can take a toll on your posture and cause back pain. Cobra pose helps counter the effects of poor posture by encouraging proper spinal alignment and relieving pressure from your lower back. This enables you to keep your spine erect throughout the day, relieving back pain and engaging your core even when you’re off the mat. 

To practice cobra pose, start lying down on your stomach with your hands under your shoulders and your fingers spread wide. Your elbows should point straight back and remain close to your body. Press your pubic bone and tops of your feet into your mat, engaging your thighs and rotating them inward. On your next inhale, lift your chest off the floor, keeping your shoulders down and opening your chest. Look forward and pull your belly button to your spine to feel engagement through your core. 

3. Boat Pose with a Twist 

teg-yoga-pose-2

If I’m feeling a high-energy core workout, I like adding movement to traditionally still poses. My favorite sweat-inducing variation is boat pose with an oblique twist. While this move strengthens your entire core, it forces you to focus on your obliques. This helps improve your balance and protects your spine when twisting your torso doing everyday activities, like reaching across your body for a cup of coffee. 

To try this pose, sit on your mat with your legs extended out in front of you. Lean back slightly, keep your back straight, and lift your legs off the floor. From there, you can either keep your knees bent with your shins parallel to the floor or extend your legs to a 45-degree angle for a more intense core burn. Keeping your chest lifted and your core engaged, bring your hands into a praying position. From here, twist side to side, gently tapping alternating elbows on the mat.

Haley Cormac 16/11/2022
Share this Article
Facebook Twitter Email Print
Previous Article 5 Ways To Be Financially Productive Right Now
Next Article What a Dry Spell Taught Me About Sex

Editor's Pick

5 Easy Ways to Boost Your Sexual Confidence
Stretching: The Crucial Thing Missing Your Workout
Sex Bucket List: 12 Ways to Get Frisky & Improve Your Sex Life
Expert Financial Advice Everyone Should Follow
Realme Pad Mini review

Removed from reading list

Undo
Welcome Back!

Sign in to your account

Lost your password?