fitness

Top 10 Yoga Asanas for Abs and Strong Muscles

By Forever Expert

2023-11-20

Yoga Asanas for Abs

Do you strive for strong abs and muscles? If so, you are one of those who knows the importance of the core within the body. This is why having a powerful abdominal and a strong core is a dream of many people, especially the young generation. A strong core can help you control your body fully and perform daily activities effortlessly. However, it’s not essential to go to the gym to stay fit and healthy. You can also strengthen your core by performing some robust yoga poses at your home.

There are countless benefits of performing yoga daily like Injury prevention, posture, balance improvement, better core strength, etc. So, if you want killer abs and a perfect physique, count on ten yoga asanas for Abs and strong muscles mentioned in this article. These yoga asanas can help you maintain your body and also cure many health problems.

How To Better Results With Yoga?

Hitting the gym every day to get toned abs is not possible for everyone. However, performing yoga can take the place of the gym and can help improve muscles strength. Yoga is relatively a low-impact method of getting fit and attaining toned abs. Also, anyone can perform yoga asanas at home without going outside.

So, if you are willing to accomplish great abs, you can try to complement your yoga with the help of the following ways.

Try to mix yoga with different workouts
Try to walk more
Set goals
Start slow
Perform yoga daily
Do stretching before yoga
Try high impact exercises at regular intervals
Take balanced diet

Following the ways mentioned below can help you achieve your goal faster and better. Also, adopting these things can improve your inner health.

Best Yoga Asanas for Abs and Firm Muscles

There are many yoga asanas that you can perform to build a perfect core and strong muscles. Also, performing these yoga asanas can help empower and engage your total body resistance. Following is the list of 10 Yoga asanas for abs and strong muscles that you should perform daily to achieve a picture-perfect body.

Phalakasana (The Plank Pose)

Phalakasana is also known as the plank, is one of the oldest yoga asanas that helps the body to perform intense yoga asanas. This asana help activate core and shoulder muscles and generates heat in the body. This asana is best for attaining abs in a short time.

How to perform:

Get down on the floor on all fours, i.e. extended arms and bent knees.
Now extend your legs backward to bring your body into the initial pushup position.
Keep your body straight from head to toe and tighten your core.
Hold as long as possible, and slowly then lower down your body.
Repeat 3-4 times a day.

Vasisthasana (The Side Plank)

Vasisthasana combines inner and lower body strength and uses bodyweight to strengthen the core. This asana helps improve muscle strength and attain a healthy and fit body along with better posture.

How to perform:

Sit down straight on the floor with your legs extended forward.
Place your left elbow on the floor and turn your body towards the left side.
Raise your hips upwards and tighten your backbone.
Flex your feet and extend your arms as much as possible.
Hold for maximum time, and repeat 2-3 times daily.

Parivrtta utkatasana (The Revolved Chair Pose)

This asana helps in strengthening the core along with back muscles. Apart from this, it helps in reducing flat feet and strengthens the core, ankle, chest, and shoulder.

How to perform:

Bend your knees and squat down like you are sitting on a chair.
Place your hands together in front of your chest, like praying.
While exhaling, twise your torso towards the left side and look back.
Do the same steps on the opposite side.
Twist more with every breath, and repeat 15-20 times on each side per set.

Ardha Chandrasana (The Half Moon Pose)

This asana helps build flexibility and stability in the body and tone your abs. Along with this, it helps in improving digestion and relieves stress.

How to perform

Stand straight with your feet hip-width apart.
Now bend your upper body towards the right side.
At the same time, lift your left leg until your thighs are parallel to the floor.
Extend both arms to bring them in a straight line. Thus, one will be pointing towards the sky and other towards the floor.

Hold as long as possible, and repeat 10-15 times on both sides.

Trikonasana (The Triangle Pose)

This is a complex pose and requires great maximum flexibility. This asana helps to revive the organs and increases the stability of the body.

How to perform:

Stand straight with both your feet wide apart.
Turn your right foot outside while keeping your torso straight.
Pivot your body on the waist and raise your left arm straight up.
Hold this position for a few seconds.
Return to the initial positon and repeat these steps with opposite leg and arm.

Paripurna Navasana (The Boat Pose)

This asana helps build a stronger core along with the lower back. With this asana, you can quickly achieve great abs in no time.

How to perform:

Sit straight with both your legs extended in front of you.
Now lift your both legs straight up, while tilting your upper body slightly backwards.
Extend the arms and hands towards your toes.
Balance in this position for as long as possible.
Slowly return to the intial position, and repeat 2-3 times.

Ustrasana (The Camel Pose)

This pose helps in reducing your belly fat and helps in improving digestion. Also, it helps relieve back pain.

How to perform:

Sit on the floor on your knees with the thighs perpendicular to the floor.
Slightly arch backward and try holding your heels with both your hands.
Bend your upper body backwards to hold this position for 30-60 seconds.
Return to the initial position, and repeat these steps 2-3 times.

Dhanurasana (The Bow pose)

This advanced asana can be challenging for many people, but doing this can help you build stronger and toned abs. This pose also helps improve spine and hamstrings flexibility.

How to perform:

Lie down on the floor with your face down.
Try to lift your thighs, chest, and face upwards.
Hold your feet with your hands upwards to make a bow-like posture.
Hold as long as possible, and then relax.
Repeat 2-3 times daily.

Bhujangana (The Cobra pose)

Bhujangasana can help improve many health issues like asthma and help relieve fatigue and stress. This asana can also improve abdomens strength along with the spine.

How to perform:

Lie down on the floor facing downwards.
Place your hands on the floor on the sides of your shoulders.
Use your arms strength to lift your upper body off the floor.
While doing so, squeeze your abs and stretch your legs.
Hold for a few seconds, and then lower down into the initial position.
Repeat a few times daily.

Setu Bandha Sarvangasana (The Bridge Pose)

This asana effectively stimulates the abdomens’ organs and helps improve the flexibility of hips, back, chest, etc. It also helps to strengthen the lower back and reduce pain.

How to perform:

Lie down on the floor on your back with knees bent.
Place your hand on the floor on the side of your thighs.
Raise your hips off the floor while squeezing your core.
Hold this posture for a few seconds, and then slowly lower back your body.
Repeat these 3-4 times daily.

Give way to strength and flexibility at home!

All the asanas mentioned above can help build a stronger core easily if performed daily. Also, you can improve your mental as well as physical health with the help of these asanas. Performing these asanas daily can extend your life expectancy and provide you protection from many health issues. So, if you are willing to make perfect abs then you can try these 10 Yoga Asanas for Abs and strong muscles. These yoga asanas can make your dream come true in no time.

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