1. Naukasana : A common yoga posture that
works wonders on your abs. Method: Lie flat on the ground, with your back on the floor. Raise
your upper body and legs to an angle of 30 degrees and hold the posture for
30-40 seconds, then relax. Repeat this asana for 10 times to begin with,
graduating to 30 times. Breathe normally all through the work out.
2. Ushtrasana : It is the counter pose to naukasana . Method: Stand on your knees,
with heels facing upwards. Arch your back, placing your hands on your knees one
by one. Hold your head behind pushing your belly outwards. Hold this posture
for 30 seconds and repeat 30 times.
3. Basic crunch : The good old crunch still
remains the best exercise to bag the perfect abs. Method: Lie on the floor with
your legs off the floor in a right angle. Keep your shoulders just above the
floor. Breathe in and bring your knees in towards your chest, while lifting
your upper body to an angle of 30 degrees and breathe out while you relax.
Repeat this exercise 15-20 times to begin with.
4. Bridging: Stretch till you feel the burn!
Method: Lie flat on the floor with your hands resting by your
sides, feet flat on the floor, shoulder width apart and knees bent. Now,
contract your abdominals, lower back and gluts and slowly lift your midsection
to form a bridge from your knees, through your hips to your shoulders. Hold
this position for a few seconds, and then slowly lower. "Avoid this
exercise in case you are suffering from lower back problems."
5. Lying Torso Twists: Twisting motion stretches the oblique muscles. Method: Lie on the floor with knees pulled
over your chest. Place a ball between your knees and stretch arms to the sides
like an airplane, palms facing up. Contract your abs and twist your hips to the
right, bringing knees towards the floor Don't touch the floor, but use your abs
to bring your knees back to the start and go to the other side.
6. Cycling: Not on the cycle, but on the floor.
Method: Lie on the floor and raise your legs. Make slow pedaling
motions with both your legs alternatively. Keep breathing normally. Touch your
left elbow to your right knee, then your right elbow to your left knee.
7. Side plank: targeted to your oblique muscles or side abs. Method: Lie down on your side with elbows
supporting your body above the ground. Now lift your body sideways. This will
make you feel the stretch on your oblique muscles giving them a good workout.
2-3 sets of 15-20 movements are ideal.
8. Dancing wonders: Feel the
pulse : "Stomach muscles are core muscles involved in any kind of
dancing. A toned stomach accentuates your moves, while dance movements make
your stomach sexy.
BY: Nageswarie, Rajeswary, Kuganesh, Anita Raj
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