A strong core is the foundation of functional movement, from lifting heavy weights in the gym and playing your favourite sport to having good posture throughout the day. Online yoga classes provide a convenient and accessible way for individuals to maintain active routines and train their core muscles. Here are eight exercises you can combine with daily yoga to help strengthen your core:
Plank Variations
To perform a plank, start in a push-up position on your forearms, with your elbows underneath your shoulders. Keep your body straight from your head to your toes, squeeze your glutes and abs, and hold this position. Aim for a short interval at first and gradually increase the time as your core strength develops. To make it harder, try a side plank, a plank with your feet elevated, or introduce some movement like knee taps or hip dips. This core exercise can be incorporated as a transition pose when changing between sequences or poses, such as from a downward-facing dog to a forward fold.
Russian Twists
For Russian twists, you will sit on the ground while bending your knees and lifting your feet off the floor. Lean back slowly, balancing on your sit bones, and clasp your hands together before your chest. Buckle your torso to the right, tap the floor with your hands, then twist to your left and repeat. Perform the exercise for a set number of repetitions. Try holding a weight in your hands or performing the exercise with your legs straight out in front of you. This can make the exercise more challenging, targeting and strengthening the core to support your online yoga classes.
Hollow Body Hold
To perform a hollow hold, lie on your back with your arms extended over your head and your legs straight out in front of you. Lift your head, shoulders, and legs off the floor without tucking your chin. Keep your lower back pressed into the ground throughout the exercise, and hold the position for approximately 20 seconds. Repeat for several sets. Try flutter or scissor kicks while holding the hollow body position to make it harder. This movement stimulates the muscles in your upper and lower body, making it a beneficial supplemental exercise for daily yoga.
Mountain Climbers
Mountain climbers are an intense full-body workout with the added benefit of working your core muscles. Begin by getting into a plank position with your arms straight. Bring your right knee toward your chest and then quickly switch and bring your left knee to your chest, rapidly alternating between the two. Gradually increase your speed to pump your heart rate and get a sweat session. Work to maintain coordinated control over your movements and breathing, which is a skill that is also useful for practicing yoga.
Bicycle Crunches
Lie flat on your back with your hands behind your head, your thighs in a tabletop position, and your chin tucked in. Bring your elbow to the opposite knee as you extend the opposite leg in front of you, engaging your core muscles as you do so. Slowly switch to the other side, keeping your shoulder blades off the ground, and repeat. You can integrate bicycle crunches into your yoga flow sequences. After a series of seated or reclined poses, move into bicycle crunches before transitioning to the next set of poses.
Leg Raises
Leg raises target your lower abs and hip flexors. To do this exercise, lie on your back with your legs straight and your hands tucked under your lower back. Slowly lift your legs from the ground, keeping them straight and your core engaged. Once your legs are at or close to a 90-degree angle, slowly lower them back to the ground and repeat. You can also raise both legs simultaneously or hold a light weight between your feet. While leg raises aren’t traditional yoga poses, they can complement your yoga practice by targeting specific muscle groups and promoting overall core strength.
Activate Your Core With Online Yoga Classes
Core exercises and online yoga classes can be combined to promote strength and balance. From planks and mountain climbers to crunches and leg raises, controlled core workouts can benefit your daily yoga practice. Explore core-strengthening yoga classes that meet your activity and experience level today.
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