Strengthening your core is one of the most effective ways to power up your yoga practice. With the right engagement and core strength, poses that once seemed impossible will become a breeze. To help you on your journey to killer core strength, here’s a super simple but mega-effective 10-minute ab workout. Brace yourself; your core’s about to work!
Start on all fours and turn your back. Then, place your knees at a height of 2 inches off the floor to ensure your bone shins are in line with the ground. Keep your chin bent toward your chest. Then, you’ll be able to move forward for five steps and then backward for five steps.
If you’re back to center, push your right foot upwards to the sky, keeping your knee bent for 5 seconds, and then repeat on the other side.
Step up: Then jump onto the left to get 5, and jump to the right to get 5.
Maintain your position in a regular boat posture with the knees bent. Try lifting your chest and pressing your shoulder blades backward. Engage your abdominal muscles at the lower end into your thighs and squeeze them tight.
Keep here for 10 minutes. If you’re not shaking, then press your muscles until your bones more forcefully. You can control the intensity. This will be dependent on how focused you feel. The more intense you feel, the more your core is at work!
Level Up: Using an object held by your legs, drop slowly to the raft before returning up to the boat ten times.
Begin with a one-minute plank, then raise your knee to your nose, then out to your elbow. Return to tap your opposite ankle. Repeat slowly five times at a time, then five times quickly. Repeat for the second time.
Step Up the Level: Include a few fast high-speed mountain climbers during sets. Alternate knees to elbows and switch quickly and smoothly, but focus on getting your ribs and belly more than speed.
.Put your feet on towels or put them in socks. Slide your feet towards your nose, then back while keeping your legs and arms straight. Repeat this ten times.
Level Up: Try sliding towards the right hand and back before moving onto your left hand and then back.
Lay on your back plate, place your hands behind your head, and support the total load of the head. Make your elbows as broad as you are able to (not wrap your head around). Keep both feet off of the ground and then push them into your toes using absolute force. Your right knee should be towards the elbow of your left (they will not touch as your elbow must remain open to protect the neck). Alternate your knees gradually.
Level Up: If you think you can move faster, and maintain your elbows in a wide position, and press your belly and ribs while keeping your feet energized and strong, then do it twice.
Begin by doing a plank, and then place your forearms on the floor to return to plank your forearms without dropping your knees. Intensify your ribs as well as the side muscles (serratus muscles and Obliques). Return to a plank.
Do five right, then left, then five left and right.
Then, you can level up: do the lifting and lowering of both elbows in the same direction!
For a side plank, either on your forearm or hand, move your elbow until you reach your knee, then bring your ankles together. After that, you can get your hand over your toe and then return to your ankles.
Repeat five times each on the opposite side for two sets.
Level Up by adding five push-ups in between the sides.
There you go! A challenging, solely core-related workout that will make your abs ready to go in a flash!