Best Yoga Exercises: Were you deeply relaxed on flat stomach? This works out! With these exercises, you will get flat tummy & stay relaxed. Yoga is called the magic drug. There are several ways to get a flat stomach, but there is no magic bullet yet. In addition to a conscious diet, sport also plays an important role.
But there are probably very few people who enjoy doing classic abdominal exercises. Therefore, you should instead incorporate a few practises into your regular training that are fun – yoga, for example! Some of you might even love the abdominal workout! Yoga helps reduce stress and become more flexible, but many yoga positions also strengthen your core and address the abdominal muscles more precisely and efficiently than classic crunches.
The following yoga positions ensure a flat stomach. You will also relax as you calmly concentrate on your deep breaths and block out everything around you. Ideally, you do your yoga exercises in front of a mirror so that you can control your posture.
Best Yoga Exercises: The Yoga Tree – Vrksasana
Start with the Yoga Tree (Vrksasana). In this position, your balance is trained on the one hand, and the whole body muscles are strengthened on the other. The tree is one of the basic exercises of many different yoga styles.
That’s How It’s Done:
- Stand up straight in Mountain Pose. Feet point forward. You stand stable and calm and relaxed breathing. The arms hang loosely next to the body.
- Now tighten your stomach, don’t hold your breath. Keep breathing calmly. Roll your shoulders back and stretch your arms out to the side.
- Exhale and raise the right leg like a flamingo. Turn the knee outward to point away from the body at a right angle. You then place your right foot slightly above the knee of the supporting leg. As a beginner, it’s easier to position your ankle with your hand. Take your time until you find the balance.
- The arms are then brought together in front of the chest, and the palms touch. If you feel stable, you can slowly stretch your arms up while keeping your hands together. You look straight ahead, your head is straight, and you feel the tension in your whole body. Hold this exercise for about ten deep breaths.
- Then slowly release your right leg and place your foot on the floor. Then repeat the exercise with your left leg.
The Cat (Marjaryasana And Bitilasana)
Now you need a yoga mat or a soft carpet. Sit on the floor so that you are sitting on your heels, resting your hands on your thighs.
That’s How It’s Done:
- Now slowly sit up so that you are kneeling upright. The knees are precisely parallel to the hips. You can put a pillow under your knees if the mat isn’t soft enough. The soles of the feet point upwards.
- Now tighten your stomach and back and slowly bend forward until your hands touch the floor. Continue to breathe relaxed on all fours. The arms are stretched and just below the shoulders. The hands are flat on the floor. Your torso is straight and parallel to the floor. She straightens her gaze. In this starting position, consciously breathe in and out a few times.
- Now inhale and pull your navel towards your spine. At the same time, tilt your pelvis forward so that your back arches upwards, like a cat’s hump. The gaze wanders down and the chin towards the chest. Hold this position for about five breaths and feel the stretch in your back. The stomach keeps the tension the whole time.
- Now returns to the quadruped position. Now pull your stomach in again and hold the tension. Now, look up at the ceiling and slightly straighten your spine (please don’t hollow your back). You are currently in the Bitilasana pose. The arms remain stretched. You can bend or try a little more with each repetition to increase the stretching.
The Cobra (Bhujangasana)
The cobra is also one of the basic yoga exercises. You straighten up like a threatening cobra or like a proud sphinx. This stretches your stomach on the one hand and strengthens the lower back simultaneously. It’s also said that this exercise is also meant to aid in digestion – goodbye bloat! In addition, the bottom is strengthened. Stomach and tail in one movement: We think it’s excellent!
That’s How It’s Done:
- First, lie flat on your stomach with your forehead touching the floor. Make sure your spine is straight and doesn’t bend at the neck. The legs are stretched out, and the soles of the feet point towards the ceiling.
- Now place your hands on the mat at about chest height. Lift your head slightly off the ground. Keep breathing calmly and relaxed.
- Slowly push yourself up with your arms and straighten your entire upper body, vertebra by vertebra. Even your pelvis rises slightly. However, the butt muscles should remain relaxed.
- Finally, raise your head, so it is in line with your spine. Please be careful not to tilt your head back. Hold the position and focus on regular breathing.
- Lower your head first, then your pelvis, abdomen, and shoulders. Then you are back in the starting position.
- Advanced users put their toes up and then lift their pelvis and legs off the floor.
The Board (Chaturanga)
Many people probably also know the board as a plank and have probably already completed it during a 7-minute workout. This exercise strengthens the entire body, and most of us struggle with tension in our abdominal muscles. The plank pose is part of the sun salutation, but you can do it separately at any time.
That’s How It’s Done:
- From a standing position, bend forward until your hands touch the floor. Make sure your weight is evenly distributed on your hands and feet. Lower your butt, arms, and legs, so your body is parallel to the floor, forming a plank.
- You can also do the exercise with straight arms. It gets a little easier if you lean on your forearms.
- Make sure your stomach is tight throughout the exercise. Hold a few breaths.
- Advanced users go into deep support, which also uses the arms and shoulders.
If you want a flat stomach, you also have to pay attention to a healthy and balanced diet, either so that the love handles tear away and the muscles show or the common bloated stomach stays away.
ALSO READ: Want A Flat Stomach? Three Simple Exercises & The Best Nutrition Tips