How to use yoga to train abdominal muscles. Recommended 3-stage training method

　　The use of yoga to train abdominal muscles is divided into three stages: primary, intermediate and advanced training. The abdominal muscles should be trained step by step. Do not skip training, otherwise it will not only undermine your training confidence, but also easily cause abdominal muscle strain.

　　How to Build Abs with Yoga: A Beginner’s Training Plan

　　1. Lying on the bridge

　　posture : Lie on your back, legs straight, support with one elbow, maintain a 90-degree angle, and keep the elbow support point on the same plane as the body.

　　Essentials : Use your elbow and ankle on the same side as support points, lift your thigh as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position.

　　2. Alternate supine and rotating movements

　　posture : Lie on your back, knees bent, feet flat, lower back close to the floor, hands by your ears.

　　Essentials : While lying on your back, turn your body with your elbow close to the knee on one side, contract and hold for 5 seconds. Then slowly return to the starting position, and then perform the opposite direction, alternating left and right.

　　3. Lie on your back with your knees bent

　　posture : Bend your knees, place your feet flat, your back close to the floor, and place your hands by your ears.

　　Essentials : Tuck your abdomen, lift your upper back, and hold for 5 seconds.

　　How to Build Abs with Yoga: An Intermediate Training Plan

　　1. Fitness ball for abdominal tightening

　　posture : Start in a push-up position, with your legs together and your shins on the fitness ball.

　　Essentials : Keep your head, back, hips, and feet in a straight line, slowly draw in your abdomen and bend your knees, bringing your knees close to your chest, and hold for 5 seconds. Then extend your feet back, keeping your back as straight as possible in the process.

　　2. Exercise ball weight-bearing sit-ups

　　posture : Sit on the fitness ball with your feet flat. Slowly slide the fitness ball forward while leaning back until your buttocks are in the air. Lower your upper back as much as possible to maximize the stretch for your abdominal muscles.

　　Essentials : Tuck in your abdomen, lift your upper back, keep your shoulders as close to your thighs as possible, contract at the top, and then slowly return to the starting position. If your abdominal muscles are relatively strong, you can also hold a barbell in your arms to increase the intensity of the movement.

　　3. Static supine support

　　posture : Support on elbows, hips and toes, palms facing down.

　　Essentials : Tighten your body so that your head, back, buttocks, and feet are in a straight line. Keep your abdomen tense for 70 to 120 seconds, and then slowly relax.

　　How to Build Abs with Yoga: Advanced Training Plan

　　1. Lying on your back with side leg raises

　　posture : Lie on your back on an exercise ball, with your knees bent and legs together.

　　Essentials : Slowly raise your knees, turn around at the same time, squeeze your abdominal muscles, and perform contraction movements. Then return to the starting position, alternating left and right.

　　2. Starting from the reverse V shape

　　posture : Start in a push-up position, with your legs together and your shins on the fitness ball, keeping your back and legs straight.

　　Essentials : Contract your abdominal muscles, move your feet as far as possible toward your chest, keep your back and legs straight, and make your body form an inverted V. Pause for a few seconds at the highest point, contract, and then slowly return to the starting position.

　　3. Weight-bearing sit-ups

　　posture : Sit on the fitness ball, place your feet flat, and slowly slide the fitness ball forward while leaning back until your buttocks are in the air. Hold a barbell in both hands and stretch it as far back as possible, lowering your upper back as much as possible to maximize the stretch for your abdominal muscles.

　　Essentials : Tuck your abdomen and then lift your upper back, place the barbell above your head, contract at the highest point, and slowly return to the starting position. You can also practice with bare hands first and gradually increase the intensity.

　　4. Kneeling stretch

　　posture : Keep your legs together, kneel in front of the fitness ball, straighten your hands, and touch your fingertips.

　　Essentials : Slowly push the fitness ball to the farthest point to fully stretch the body, but pay attention to tightening the back, hips and thighs to make a straight line above the knees. Be careful not to bend over and raise your hips, so as not to use force to affect the effect.

　　Precautions for practicing yoga for abdominal muscles

　　1. Compared with a set of yoga practice clothes and a professional mat, the most important thing is to have an open and peaceful mind. You should practice without any distracting thoughts.

　　2. There is no need to pursue perfection. Even if your body is naturally stiff, your body will become more flexible through practice. You should adjust your breathing and relax your mind.

　　3. Don’t be shy about your figure. People who practice yoga in advertisements are all slim, but no matter what a person's waist size is, they can practice yoga well. In fact, studies show that yoga can help people lose weight and avoid gaining weight.

　　4. If you just started exercise If your abdominal muscles feel sore after a workout, you can rest for a few days and wait until the abdominal muscles are no longer so painful before continuing to train. Generally, the abdominal muscles will hurt when you first start training, but after the pain once, the pain will generally not go away.

　　5. Find the type of yoga that suits you. There are many types of yoga, and not every type of yoga is suitable for you. Each yoga studio provides certain free trial classes. You can experience it first before making a decision.

　　6. Don’t blindly become a disciple. Yoga has become very popular in recent years, but the market is mixed. This sport with a history of 5,000 years cannot be understood by simply learning. In order to prevent potential physical harm and avoid being misled, choose teachers with professional qualifications and rich experience.

　　7. Do 4 groups of each action, 20 times each. It is recommended to practice every other day.

　　8. As long as you feel that the primary training cannot meet your requirements for abdominal muscle training, you can enter the intermediate stage, and then enter the advanced stage. When entering a higher level of training, the training movements of the previous stage can still be practiced.