Exercises that will help you attain flat and toned abs
Till now we have contracted and toned your ab muscles, which can leave muscles sore. Therefore, it is now important to do some asanas that stretch and relax both, your abs as well as your back muscles.
Done regularly, these three sets of contracting, toning and stretching asanas will give you what we all want – flat and toned abs.
Exercise 1
- Lie flat on the stomach, with legs straight, feet together and soles facing upwards
- Place your palms on the side of your shoulders, and the forehead on the floor
- Inhale as you slowly pull the upper body upwards. Straighten your arms and arch the back as shown
- Hold for 30 seconds
- Breathe out as you slowly return to the starting position.
Exercise 2
- Lie on your back. Fold your knees and place your feet near the hips
- Place your palms underneath your shoulders with fingers pointing towards the feet
- Raise the hips and arch your back, shifting your weight onto your hands
- Push up and raise your head and upper body
- Hold for 10 seconds. Slowly lower the body to the starting position.
Exercise 3
- Stand on your knees, keeping them apart
- Reach back for your heels
- Push your hips forward and drop your neck back
- Drop the head back and arch your back, pushing the hips forward
- Hold for a few seconds and breathe normally
- Slowly resume the starting position.
Exercise 4
- Lie on your stomach, with arms beside you
- Bend your knees and catch hold of your ankles
- Push your feet away from the head and raise your upper body as shown
- Hold for a few seconds, breathing normally
- Exhale as you lower your body
- Bend your knees and hold your ankles
- Push your feet away from your head and raise your upper body, as shown
- Hold for a few seconds, breathing normally
- Exhale as you lower your body.
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