MY FAVORITE YOGA CORE EXERCISES
Let’s talk about something other than the virus right now...How does that sound? I am tired of talking about it and thinking about it and I would rather talk about something that is going to make you feel better, look better, and improve your overall well-being.
Like...CORE STRENGTH! I got a lot of comments last week on my posture while sitting at my desk. YES, I sit like that as much as possible when working. Once in a while, I have to do a posture check, but otherwise, you can usually find me just like that. But sitting like that is due to lots of CORE WORK. These core-focused yoga poses are a few that are not only my favorites, but that I do regularly throughout the week.
These poses definitely have improved my strength and posture as well as my appearance, because let’s be honest, a strong stomach is sexy and who doesn’t want to look good in their swimsuits in a few months, if we are ever allowed out. But when we strengthen our bodies, we also strengthen our confidence and our mental being, realizing that we can do a lot of things and a lot of HARD things too. So let’s DO THIS!
FOREARM PLANK WITH TWIST - Take it up a notch with a forearm plank. I find that this pose is so much more challenging than a regular plank. It is almost a mind game for me with this one. A lot of mental chatter is happening with this one, so you know it is good.
HOW TO DO IT - Start in a regular plank and then drop down to your forearms. Make sure that your elbows are aligned with your shoulders. Suck in your belly...Engage your core and legs...BREATHE. Then start to shift your hips to the right and left...SLOWLY...Do 20 repetitions in total.
SIDE PLANK WITH SIDE CRUNCH - This is a pretty advanced side plank, that targets ALL the muscles. It is hard and requires strength, balance, and a little bit of coordination! Practice makes perfect though and we have the time to practice...LOL! There are modified versions, but today I am going to show you the advanced one.
HOW TO DO IT - Get yourself into a side plank. Make sure your wrist is aligned with your shoulder, your hips are squared off so that they are like two headlights facing straight forward. Lift your top leg off the grounded food and lift your top arm towards the sky. Bring that top elbow towards the lifted knee and crunch baby crunch. Release both the arm and leg back to the starting position and repeat. Try 10 repetitions on each side.
BICYCLE CRUNCHES - We have been doing this move for YEARS, but so many people do it WRONG! When done correctly, this core move can target ALL the abdominal muscles, which is freaking amazing. My key tips for this is to GO SLOW...The slower the better!
HOW TO DO IT - Lay on your back and then bring your knees aligned with your hips and to a ninety-degree angle. On an exhale, lift your shoulder blades off the floor and slowly twist your body to touch your elbow to your opposite knee. Extend the other leg 45 degrees in the air. Come back to your starting position and switch sides. Repeat a total of 20 repetitions.
BOAT POSE - A yoga pose that forces you to embrace the WOBBLE! And once you embrace that wobble you build and you get stronger and you will feel awesome.
HOW TO DO IT - Begin seated on the floor lifting your legs up into a 45-degree angle, with your arms extended out in front of you. Make sure to balance on your sitz bones and keep your spine straight and your chest lifted. Hold for 5 breaths and then lower until everything is hovering over the ground, into a low-boat position.. Hold for 5 breaths and then reach back up to high-boat. Repeat 5 times.
BEAR CRAWL - This incredible exercise not only focuses on your core, but your overall strength. Core...spine...arms...legs...shoulders...BOOM! All the GOODS!
HOW TO DO IT - Get into a tabletop position, so that your hand/wrists are aligned with your shoulders and your knees are aligned with your hips. Lift your knees a couple of inches off the ground, so that you can almost slide a piece of paper underneath. BREATHE. Then slowly bring your right knee to your right elbow and then back to the hover. Then slowly bring your left knee to your right elbow and then back to the hover. Repeat 5 times on each side.
If you have any questions, you know how to reach me. And if you want to see all of these moves in motion, make sure to follow me on Instagram!
Stay safe, healthy, and sane! xoxo
