8 Yoga Poses For Flatten Your Abs

Flatten Your Abs With Yoga

Learn 8 yoga poses to burn belly fat on the mat:

* Slim Your Stomach:

For a strong core, try this ab-focused yoga series

Take a break from crunches and get the flat belly you want with yoga. As you work through these yoga poses, you’ll engage your core muscles and concentrate on balance and breathing. If you can’t hold a pose for very long, don’t worry. You’ll build strength each time. Just do as much as you can and work up to holding each pose for 10 breaths.

Lose fat with this yoga for weight loss routine.

* Straight Leg Lift and Lower, Part 1:

1. Lie on your back and place a block between your upper thighs.

2. Bring your legs straight up to the ceiling and flex your feet.

3. Keep your lower back pressed firmly into the ground. Hint: If you don't have a block, try using a sturdy throw pillow.(Also, see 4 Important ExercisesEvery High Heel Wearer Should Do.)      

 

* Straight Leg Lift and Lower, Part 2:

1. From the position above, start to lower your legs toward the ground.

2. Only lower them as far as you can, keeping the lower back flat on the ground. If you drop your legs all the way down and your lower back pops up, this move loses its ab-strengthening power and can strain the lower back.

3. Repeat 10 times.

* Spine Massage Roll-Ups:

1. Stay on your back and bring your legs straight up. Think of this move as a massage for the spine rather than an abdominal exercise.

 

2. Bring your feet over your head, rolling on your spine slowly until your feet touch the ground behind you. If this is too much on your spine or neck, only bring your feet as far as you can without feeling pain in your back.

3. Return your feet to the straight-up position. 4. Repeat 10 times.

* Rocking Boat:

1. Come into Boat Pose with bent knees.

Boat Pose:

a. Sit with your knees bent, feet flat on the floor.

b. Hold on to your legs under thighs, grabbing just above the knees. Lean back slightly.

c. Raise your feet off the floor and press them together. Lift your feet until your shins are parallel to the floor.

d. Extend your arms straight in front of you to shoulder height, palms up.

2. Tip your knees to one side and then the other. Try to keep the motion steady.

3. Keep breathing and repeat 10 times.

* The Modified Wheel:

1. Lie on your back and give your abs a nice stretch in the opposite direction. Interlace your hands underneath your lower back and press your hips up into a Modified Wheel Pose.

Modified Wheel Pose:

• a. Lie on your back, feet flat on the floor, palms down.
• b. Lift your hips and torso off the floor, pressing into your palms and feet.
• c. Interlace your hands and press your shoulders and upper arms into the floor. Lift your hips higher toward the ceiling. d. Hold for 10 breaths. Lower your gluts back to the floor, and separate your arms.

2. Keep breathing and try to back slightly off your fullest possible pose. This will ease the strain and train your body and brain to stick with poses longer.

* 1-Minute Plank Pose

1. Come into Plank Pose.

Plank Pose:

• a. Get into a push-up position: Hands are shoulder-width apart, feet are hip-width apart, and your heels, ankles, butt, spine, shoulders, neck, and head should be in one long line.
• b. Bend your elbows to lower your body, keeping your elbows hugged into your ribs.

2. Try holding this position for 1 minute. You’ll feel this in your abs as well as the whole body.

3. Keep focused on your abs so you can keep the entire body in one strong line.

* Upward Dog Stretch:

1. Lie face-down  the tops of your feet on the mat. Bend your elbows and place your palms on the floor beside your lower ribs.

2. Push up, straightening your arms without locking your elbows, and lift your upper legs and torso into the air.

3. Arch your chest upward, lifting the sternum. Keep elbows in, close to your sides. The main purpose of the pose is to give your abs a nice stretch, so breathe deep and enjoy your hard work.

Hint: Roll your shoulders back.