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How To Target Your Stomach With Yoga
Yoga is a great part of any wellness routine, as it has the ability to both reduce stress and exercise the body. If you are trying to use yoga to target your midsection, well, that can be done. There are a number of yoga positions (called asanas) which exercise the stomach muscles. Bear in mind that some of these are more advanced than other. Assess your own skill and comfort level before trying certain asanas. If you are not sure you are able to do one asana, start with one that seems easier and work your way up once you have belt some strength and flexibility. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.
Pavan-Muktasan
To perform this stomach-exercising asana, first lie flat on your back. Use a yoga mat of towel to cushion the spine. Bend both knees up to your chest so that your thigh touches the stomach. Hug your knees in place and lock your fingers. Now lift your head up so your nose meets your knees. Take a deep breath and hold it for thirty seconds before releasing and slowly lowering back to start. This exercise can also be done one leg at a time.
Bhujangasan
For this stomach exercise, remain on the floor, but roll over on to your stomach. Position your hand under your shoulders. Now, using your back muscles, raise your upper torso off the ground to that your head is upright. Be careful not to push with your hands. You want the muscles in your back to be doing the work. Hold this posture for thirty seconds, then lower yourself back to start. Even though you are using your back muscles to lift your upper body, performing the asana will assist in reducing belly fat and flattening your tummy.
The Bow
This stomach exercise is pretty similar to the previous asana, but more involved. It starts from the same position lying on your stomach, but in this exercise you curl your legs upward in addition to lifting your upper torso. Bend your knees so that the soles of your feet come up toward your head. Grab your ankles and pull with your hands and push with your legs until only your stomach is on the floor. Your body should feel sort of like it is making a circle. Your knees should remain together throughout the exercise. Hold this position for thirty seconds before releasing and returning to starting position.
Paad-Pashchimottanasan
Now that you have read the name of this asana, try not to be intimidated-- it is less complicated in practice than in pronunciation. It does, however, require a fair amount of flexibility, so you may want to start with something easier and build up to this one. Start by lying on your back with your legs straight and arms overhead. Your body should be straight from head to toe with all limbs extended. Point your palms up to the ceiling and put your hands together. Contract your stomach muscles to sit up, keeping your back straight and hands overhead. Bend forward and grab your toes with your hands, putting your head between your arms so it touches your knees. Hold the position for two minutes before releasing.
BONUS : How To Use A Fitness Regime To Lose Weight And Get Healthy
A highly effective fitness regime starts with setting goals. It is somewhat ironic to talk about goals in terms of fitness because there are two definitions to the word. It can mean:
"A base, station, or bound used in various games; in football, a line between two posts across which the ball must pass in order to score; also, the act of kicking the ball over the line between the goal posts. (Babylon's Dictionary)
Or it can be: The final purpose or aim; the end to which a design tends, or which a person aims to reach or attain." (Babylon's Dictionary)
While we are obviously talking about the second definition, it bears in mind that most athletic events have a goal in mind as well! Your fitness goals will probably revolve around reaching and maintaining specific weight levels, resting heart rates, or endurance levels.
For each of your goals, you will have various strategies to reach them. For instance, a strategy to lose weight is to eat no more than 1500 calories a day. Bear in mind that strategy and the goal are not the same thing. You shouldnt limit your calories as a goal. You should limit your calories as a means to achieving a goal.
You will want to have short term and long term goals, particularly if you have a big long term aim. For instance, a 250 pound woman shouldnt make her primary goal to lose half of her body weight. While this may be a long term goal, she may want to aim to lose 10 pounds this month.
Always write down your goals. It is a good idea to post them on the bathroom mirror or other place where you will see them frequently. You should always set SMART goals. This stands for:
* Specific
* Measurable
* Action-Oriented
* Realistic
* Time Bound
So, a SMART goal would be: I will lose 10 pounds by August 31 by limiting my calories to 1600 per day and working out at the gym 3 times per week.
If you are embarking on an athletic endeavor along with your fitness regime, consider setting separate goals for workouts and competitions. For instance, if you are taking up tennis, you will want to have goals for your workouts that include returning 300 serves. But, if you are going to compete in a tournament, you may want to make it to the semi-finals. Dont mix up the two goals because that will hurt your overall fitness performance. You can more easily control your workout goals than you can your competition goals because the competition goals can be impacted by the performance of other people.
Think about how you plan to meet your goals. Will you have rewards at various stages? For instance, after you make the quarter finals at the tennis match, will you buy a new racket?
From time to time, you should reevaluate goals. Some people find that they were overly ambitious in setting their goals and would be more motivated to revise them downward. Others find that they underestimated themselves and can push themselves harder.
Finally, realize that the journey is as important as the destination. Enjoy yourself as you start your new fitness regime.
A highly effective fitness regime starts with setting goals. It is somewhat ironic to talk about goals in terms of fitness because there are two definitions to the word. It can mean:
"A base, station, or bound used in various games; in football, a line between two posts across which the ball must pass in order to score; also, the act of kicking the ball over the line between the goal posts. (Babylon's Dictionary)
Or it can be: The final purpose or aim; the end to which a design tends, or which a person aims to reach or attain." (Babylon's Dictionary)
While we are obviously talking about the second definition, it bears in mind that most athletic events have a goal in mind as well! Your fitness goals will probably revolve around reaching and maintaining specific weight levels, resting heart rates, or endurance levels.
For each of your goals, you will have various strategies to reach them. For instance, a strategy to lose weight is to eat no more than 1500 calories a day. Bear in mind that strategy and the goal are not the same thing. You shouldnt limit your calories as a goal. You should limit your calories as a means to achieving a goal.
You will want to have short term and long term goals, particularly if you have a big long term aim. For instance, a 250 pound woman shouldnt make her primary goal to lose half of her body weight. While this may be a long term goal, she may want to aim to lose 10 pounds this month.
Always write down your goals. It is a good idea to post them on the bathroom mirror or other place where you will see them frequently. You should always set SMART goals. This stands for:
* Specific
* Measurable
* Action-Oriented
* Realistic
* Time Bound
So, a SMART goal would be: I will lose 10 pounds by August 31 by limiting my calories to 1600 per day and working out at the gym 3 times per week.
If you are embarking on an athletic endeavor along with your fitness regime, consider setting separate goals for workouts and competitions. For instance, if you are taking up tennis, you will want to have goals for your workouts that include returning 300 serves. But, if you are going to compete in a tournament, you may want to make it to the semi-finals. Dont mix up the two goals because that will hurt your overall fitness performance. You can more easily control your workout goals than you can your competition goals because the competition goals can be impacted by the performance of other people.
Think about how you plan to meet your goals. Will you have rewards at various stages? For instance, after you make the quarter finals at the tennis match, will you buy a new racket?
From time to time, you should reevaluate goals. Some people find that they were overly ambitious in setting their goals and would be more motivated to revise them downward. Others find that they underestimated themselves and can push themselves harder.
Finally, realize that the journey is as important as the destination. Enjoy yourself as you start your new fitness regime.
