For several thousand years, yoga exercises have been developed to help us stay fit and healthy. Yoga is a part of traditional Indian medicine, Ayurveda and has experienced a real boom here in Europe and America in recent years not for nothing. Since exercises are quite complex and therefore for untrained more difficult to access, we have simplified some yoga exercises abdominal legs buttocks for beginners to give you a taste.
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The small workout yoga for tummy legs butt is just right for those who want to tone the body and show off the abdominal muscles a bit. Please remember that they should in no way make painful movements and only go as far as their body currently allows you. Before you try the exercises, you should warm up a bit. To do this, you could walk on the spot for a few minutes, then also circle your arms a bit or simply turn on the radio and do a round of dancing to your favorite music.
Yoga abdominals: how to train abdominal muscles with yoga
Plank Pose (Phalakasana)
Plank pose is a basic exercise that effectively trains not only the abdomen , but also the shoulders, the small muscles in the back and also the will. Yes, that’s right dear ladies – will and discipline are required, which will thankfully manifest in a beautiful midriff. How is it done? Lie face down on the mat. Pull your elbows under your shoulders and lift your body off the floor. Pretend you are a stick and keep your body tense. Make sure your elbows are positioned just below your shoulders and don’t let your hips sag down at all. Hold this position for 20 seconds and work your way up to one minute. Repeat this exercise 3 – 4 times, leaving 1 minute rest in between each time.
Side Plank Pose (Vasisthasana).
This exercise targets the side abdominal muscles and conjures up a beautiful waist . Lie stretched out on your side. Position your elbow (or hand for a higher degree of difficulty) under your shoulder and lift your body off the floor. Again, create and maintain good body tension so that your body remains straight. Do not sag! Make sure your breathing is even. Hold for 10 to 30 seconds on each side. Repeat the yoga exercise for side abs 3 times per side.
Yoga exercises for toned legs
Warrior 2 Pose – Warrior Pose II, (Virabhadrasana II)
This exercise strengthens the thighs and stabilizes the hips. Stand on the mat so that you form a big A with your legs. Now turn your front foot, hip, torso and head to the right side. Lower your body until your right thigh is parallel to the floor. Keep your upper body upright and raise your arms to the side. Hold this position for 10 seconds and repeat accordingly for the left side of your body. You can slowly increase the time up to one minute. Again, 3 repetitions each time is advisable.
Yoga butt: workout for the tight butt
The Locust – (Salabhasana)
This exercise has it all. Lie face down flat on the mat. Your feet and thighs are touching, your arms are beside your body. With your next exhalation, tighten your butt and lift your legs and torso off the floor. Start with 10 seconds and work your way up to one minute. Be sure to keep your breathing even.
The Shoulder Bridge (Setu Bandha Sarvangasana).
For this abdominal legs butt yoga exercise, lie down on the mat facing up. Bend your knees so that you can grasp your ankles with your hands. With your next exhalation, lift your pelvis vertically upward toward the ceiling. Pull your chin toward your chest. Make sure your weight is on your shoulders and never on your neck. Hold the position for about 10 to 30 seconds to start. Repeat 3 times, leaving up to a minute break between exercises.
Warrior Three Exercise – Warrior 3 (Virabhadrasana III)
This exercise trains the whole body and creates stability, posture and balance. Stand upright on the mat. Fix your gaze on a solid object in front of you. Put your body weight on your right leg and lift your left leg backwards and at the same time lift your upper body forward until you form a standing balance. Keep the knee on which the weight is resting slightly bent. Keep the balance and breathe calmly.
Try these yoga exercises abdomen legs buttocks with a lot of pleasure, do not overexert yourself – it should not hurt and consult with your doctor, as exercises are contraindicated in certain pre-existing conditions.