Yoga Asanas Women Can Do To Build A Strong Core And Improve Flexibility

Losing belly fat, strengthening core muscles, and improving flexibility is not as easy as it sounds. Besides eating healthy, regular exercise is key. The good news is you do not have to go to the gym to achieve it all. Yoga is an effective way to help you not only attain mental health benefits but also reach all your fitness goals. In this article, we discuss some of the great yoga poses to help you get strong abdominal muscles and build flexibility. 

Plank Pose

Here's how you can perform plank pose:

Step 1: Get into a table top position with your hands directly under your shoulders and hips over knees, with knees hip-width apart.

Step 2: Slowly extend your right leg out, with your toes tucked out. Repeat the same with your left leg.

Step 3: Keep your body in a straight line from head to heels, engaging your core muscles.

Step 4: Look down at the floor, keeping your neck in line with your spine.

Step 5: Hold the position for as long as you're comfortable, ideally starting with 10-20 seconds and gradually increasing over time. 

Step 6: Return to the starting position by gently lowering your knees to the floor. 

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Side Plank Pose

Here's how you can perform and side plank pose:

Step 1: Start with a traditional plank position with your palms on the floor directly under your shoulders and your toes tucked under.

Step 2: Shift your weight onto your right hand and the outer edge of your right foot, stacking your left foot on top. 

Step 3: Tighten your core muscles to help maintain balance and stability. Your hips should be lifted, and your body should be in one straight line.

Step 4: Slowly, extend your left arm upward, reaching towards the ceiling. 

Step 5: Maintain the pose for 10-20 seconds; you can gradually increase it. 

Boat Pose

Here's how you can perform boat pose: 

Step 1: Sit on the floor with your knees bent and feet flat on the ground. Place your hands on the floor beside your hips, fingers pointing toward your feet.

Step 2: Lean back slightly and lift your feet off the ground, keeping your knees bent at first. 

Step 3: Slowly straighten your legs to create a V-shape with your body.

Step 4: Extend your arms forward alongside your legs. Your hands should be at shoulder level or slightly higher.

Step 5: Keep your core muscles engaged to help maintain balance. Hold for 10-20 seconds, and gradually increase the time. 

Camel Pose

Here's how to perform camel pose: 

Step 1: Kneel on the floor with your knees and feet hip-width apart and your thighs perpendicular to the ground.

Step 2: Engage your core muscles to support your lower back. Place your hands on your hips, with your fingers pointing downward.

Step 3: Inhale and gently arch your back, pushing your hips forward. Keep your chest lifted as you gradually reach for your heels with your hands, one at a time.

Step 4: Tilt your head slightly backward, allowing your neck to relax, and hold the pose. 

Step 5: Release your heels and slowly return to an upright kneeling position.

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Bird Dog

Here's how you can perform a bird dog pose:

Step 1: Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders, and your knees under your hips.

Step 2: Engage your abdominal muscles, keep your back straight, and your head in a neutral position, looking at the floor.

Step 3: Inhale as you extend your right leg straight behind you. Keep your toes pointed down.

Step 4: Simultaneously, extend your left arm straight forward, with your arm and leg in line with your body.

Step 5: Hold the position briefly. Exhale as you return your arm and leg to the starting position. Then, repeat the exercise on the opposite side.

Warrior 2 Pose

Here's how you can perform Warrior II pose:

Step 1: Begin in a standing position on top of your yoga mat with your feet hip-width apart.

Step 2: Step your left foot back about 3-4 feet, keeping the right foot pointing forward and the left foot pointing slightly to the left.

Step 3: Bend your right knee, ensuring that it is directly over your right ankle, with your thigh parallel to the floor, and your shin perpendicular to the floor.

Step 4: Extend your arms out to the sides, parallel to the ground, with your palms facing down. 

Step 5: Turn your head to look over your right hand, looking past your right fingertips. Keep your shoulders relaxed, and engage your core.

A Final Word

Remember, if you’re new to yoga or exercise in general, be more gentle with yourself. Do not push yourself as it can land you with injury. Start slow, give yourself some break in between, and remain consistent.