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The Best Yoga Core Exercises
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Much of the lower back challenges in this country are caused by weakened cores, so by strengthening the belly and the muscles surrounding it, you are taking care to not be a statistic. Please have fun with these by using a mat and putting on some upbeat music (I love Four Minutes by Madonna or Meet Me Halfway by the Black Eyed Peas).
People are often surprised at how Yoga can strengthen the core. The core of the body is so much more then just the belly, it’s all the musculature that supports it to include the back, chest and hips. As a personal yoga therapist I use a few really effective exercises that I’d love to share.
Sit on the floor and with the hands and arms supporting the backs of the legs lift your legs until you feel the lower part of your belly engage. If your back is comfortable with it straighten the legs and if your core feels stable let the arms go! If you’d like to work the side abdominals twist your upper spine to the left and right slowly. Hold 15-30-60 seconds for 3-5 sets.
Block Work
Lie on the floor with a Yoga block between the upper thighs horizontally (the block will be short side facing you and length will be between upper thighs) and keep your gaze up and hands firmly supporting the neck. Keep a grapefruit sized opening under the chin and lift slowly and with small movements. Then place the block vertically and do the same. If you feel strong and able, place the block horizontally between the shins and do the same. If your abs are super strong you can do block transfers as well. This is when you place the block horizontally between upper thighs and bend your elbows until you grab block with elbows and crunch-then replace block between upper thighs. For a real burn, do the same with block being held with your feet! Do 3-5 sets of 10-15 repetitions.
Isolation
Lie on floor and bend knees so that lower legs are at a 90-degree angle. Place hands on upper thighs and lift head slowly until you feel your lower abs kick in and hold up for 5-30 seconds.
Get on all fours and stabilize the spine by scooping the belly in and making the back as straight as it can get. Take your right leg directly behind you, flexing the foot and keeping the tailbone pulled slightly inward. If your back feels good then straighten your left arm in front of you and hold for 10-15 seconds. If you’d like more, then bring your arm and leg down and lift right back up and repeat 3-5 times on each side. For a bit more pull your elbow and knew toward the midline and hold for 5 seconds and repeat on each side. 3-5 sets each side should be plenty.
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