Fitness

You can never practice yoga without your core! The stronger the core, the safer and deeper we can complete the yoga asana, and also reduce the chance of injury in yoga practice, in a way: The core strength determines the effect of your yoga practice, it helps you to shape more easily: The waistline!

 

Today, we share 10 yoga variations that effectively strengthen your core strength, strengthening your core strength in all aspects, especially useful, hurry up and collect them!

 

01

   Supine position, hands bent elbows around the back of the head

 

   Shoulder blades off the ground, inhale, legs bent knees up

 

   Exhale, tighten the core, the left elbow touch the right knee

 

   Alternate between left and right for once, repeat 10-15 times

 

02

    Lie on your back, inhale, lift your legs upward with knees bent

 

    Exhale, tighten the core, curl the abdomen upwards

 

    Straighten your arms forward and lift your shoulder blades off the ground

 

    Lower back completely on the ground, repeat 10-15 times

 

03

 

    Lie on your back with your arms crossed at the back of your head

 

    Inhale, straighten your legs upward and tense your instep

 

    Exhale, tighten core, legs slowly down

 

    Inhale, restore, repeat 10-15 times

 

04

    Supine position, hands and legs straightened upwards

 

    Shoulder blades off the ground, exhale, tighten the core

 

    Cross your legs back and forth alternately, keep the back of your feet straight

 

    Alternate left and right for once, repeat the exercise 15-20 times

 

05

    Slightly lean back, hands elbows on the ground

 

    Exhale, tighten the core, legs off the ground about 45 degrees

 

    Inhale, legs alternating left and right cross up

 

    Exhale, alternate legs left and right alternately down

 

    Alternate left and right for once, repeat the exercise 15-20 times

 

06

    Lie on your back with your legs bent at the hips and straightened upward

 

    Elbows behind you on the ground, exhale, tighten the core

 

    Hip drive legs clockwise / counterclockwise 15 times each around

 

07

    Right hand on the ground, right knee on the ground into side plank pose

 

    Inhale, straighten the left hand upward and abduct the left hip

 

    Exhale, tighten the core

 

    Left leg moves clockwise around 15 times and then switch to the right side

 

08

    Lie on the right side, left hand on the front side of the body to assist in stabilization

 

    Exhale, tighten the core, lift the legs apart and upward

 

    Inhale, feet touching each other, repeat 10-15 times

 

09

    Lie on your back with your legs bent at the knees near your abdomen

    Put your hands around your knee sockets and tense the back of your feet

    With breathing, roll back and forth 30 times

10

Return to big bye pose and adjust for 5-8 minutes