Learn the Best Core Stability Exercise Routines to Sculpt & Tighten Your Core Fast!The following core stability exercise routine is a sequence of yoga abdominal poses called Suryanamaskar A, or the beginning of the Sun Salutation sequence. You can do these core stability exercises with your other core abdominal exercise routines and core exercise programs to get your core muscles toned even faster! These yoga abdominal poses are done in flowing sequence, closely linked to the breath. In other words, each pose is performed either during an inhalation or exhalation, so the pace is faster than just holding one yoga pose for several breaths. For example: Inhale to Upward Tree; exhale to Standing Forward Bend; inhale to Standing Forward Bend looking outward, etc. Your inhalations and exhalations will be long and deep. For the very beginning Mountain pose, it’s OK to take a few deep breaths before you inhale into Upward Tree pose. If the synchronized breathing and pose pace is too fast for you, slow down and take as many breaths during and between poses as you like. Again, it’s very important to move mindfully and fluidly while doing this core stability exercise routine -- no jerking or straining. This is not a hyper-drive aerobics video, though this sequence is indeed aerobic! This sequence intensely works core muscles you didn’t even know you had! Perform the sequence five times; of course, you can increase when you gain more strength. You may be sore for a couple of days, especially in the shoulders, pectorals, armpits and lower abs. Mountain pose and Upward Tree are shown facing forward simply for your reference--of course, when performing the yoga abdominal poses, you would always face the same direction. Yoga Abdominal Core Exercise Programs
Mountain Pose Core Abdominal Exercise: Difficulty, 1; lower back, 1. Stand with your feet together, inner ankle bones touching. Elongate your spine, put your shoulders back, and broaden your chest. Extend your arms along your sides, stretching strongly downward through your fingertips. Take a few deep breaths before going to Upward Tree pose.
Upward Tree Core Abdominal Exercise: Difficulty, 1; lower back, 1. Now inhale and stretch your arms overhead, arms beside your ears, and place your palms together. Elongate your spine, and stretch strongly all the way through your fingertips. Keep your feet and legs together. Look up at your thumbs.
Standing Forward Bend Core Abdominal Exercise: Difficulty, 2; lower back, 1. Exhale while bending forward from the waist. Keep your feet and legs together. Place your palms on the ground to the outer sides of your feet; if you can’t press your palms all the way to the ground, use your fingertips instead. Press your head to your knees, but don’t hunch your back; keep your spine elongated. Press your abdomen to your thighs as close as you comfortably can. Keep your knees slightly bent if necessary.
Standing Forward Bend Core Abdominal Exercise, looking outward: Difficulty, 2; lower back, 1. Inhale as you raise your head to look outward, keeping your hands touching the floor. Elongate your spine through the crown of your head.
Four Limbed Staff Core Stability Exercise Pose: Difficulty, 3; lower back, 1. This one is hard! Exhale while you step your feet back, place your hands and feet on the floor as if you’re preparing to do push-ups. However, move your palms a little farther down from your shoulders, closer to your chest. Squeeze your elbows toward your sides, and remain as close to the floor as you can while keeping your weight only on your hands and toes. If this is too difficult, don’t come down as far, or point your toes and allow your weight to lower onto your legs. Strength will come with practice.
Upward Facing Dog Core Stability Exercise: Difficulty, 3; lower back, 3. Inhale, extend your arms and look up, stretching into a gentle arch.
Downward Facing Dog Core Stability Exercise: Difficulty, 2; lower back, 1. Exhale as you straighten your legs and lift your buttocks into the air. Press your heels as close to the ground as you can, really stretching your calf muscles.
Standing Forward Bend Core Abdominal Exercise, looking outward: Inhale as you step your left foot forward to your hands, then your right foot. Raise your head to look up, keeping your hands touching the floor. Elongate your spine through the crown of your head.
Standing Forward Bend Core Abdominal Exercise: Exhale as you press your head against your knees and your torso against your thighs. Don’t hunch your back; elongate your spine. It’s all right to keep your knees slightly bent if necessary.
Upward Tree Core Abdominal Exercise: Inhale as you straighten to standing from the waist; stretch your arms overhead, palms touching. Stretch completely up your spine and strongly through your fingertips. Keep your feet, inner ankle bones and legs together. Look up at your thumbs.
Mountain Pose Core Abdominal Exercise: Exhale, returning to Mountain pose.
Although this next pose called the Relaxation Pose doesn’t work the abs hard, it is essential to relax into this pose at the end of every yoga session. It allows your muscles and nervous system to integrate the benefits of all the poses you’ve done. It also grounds your mind after invigorating sequences such as Suryanamaskar A. Otherwise, you’ll feel a little hyper for a few hours, and then you’ll have to crash into a one-hour cat nap! This instinctive pose promotes relaxation, reducing stress and tension. Relaxation Pose: Difficulty, 1; lower back, 1. Lie on your back. You can cover up with a blanket if you like. You can also place a rolled blanket or pillow under your knees to reduce lower back tension. Let your arms and legs gently fall open. Close your eyes. Breathe deeply and slowly. Allow your entire body to relax, as if you are letting it sink into the ground. Completely release any areas that feel tension. Dispel any thoughts that arise. Allow your body to sink deeper and deeper into a state of total relaxation. Let yourself remain in Relaxation pose for five to 15 minutes. To release, slowly flex your fingers and toes. Reach your arms overhead and take a nice big stretch. Bend your knees to your chest, roll onto your side, and then slowly return to a seated position. Be sure you check out the rest of this site for more great exercises to create your own core exercise programs!
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