May 14, 2015
Get Flat Abs With This Yoga Inspired Workout
Looking to get flat abs without a bunch of crunches? I hear ya. I love mixing up my regular ab workouts with some yoga.
Yoga overall is great for strengthening and pulling in your core since it recruits all of your core muscles. Adding movement to these poses will help in chiseling results.
Boat Pose
Boat pose will work your core, arms and quads. Perform the variation that is best suited for you, whether it's full boat or half boat. Hold for 5 full and steady breaths then release. Repeat 2 more times.
Alternate between full boat and half-boat:
Do 3 sets of 20
Boat Twists:
From full boat (or half boat) alternate bringing your arm across your body toward the opposite side as your reach for the ground. Do 3 sets of 20 alternations.
Plank Pose
One of my favorites! It's such a great full-body pose. There are so many variations to plank pose if you want to start challenging your muscles even more. Here are a couple variations to try (they progressively get harder). Try them all in this workout. If there's something you cannot do yet, do a regular plank or your favorite variation instead.
Plank:
Keep your body in line from head to heel. Hold for 30 seconds (or more) then rest. Repeat 4 more times.
Plank with alternating leg raises:
Slowly bring up one leg at a time and hold for a few breaths while trying to keep the front of your body facing the ground. Repeat on the opposite side. Do 3 sets of 30 raises (which means 15 per leg).
Plank with arm raises:
Slowly bring up one arm at a time in front of you and hold for a few breaths while trying to keep the front of your body facing the ground. Repeat on the opposite side. Do 3 sets of 20 raises (which means 10 per arm).
Bird-dog plank:
Slowly bring up one arm and the opposite leg and hold for a few breaths while trying to keep the front of your body facing the ground. Slowly lower and repeat. After 10 reps, perform on the opposite side.
Side Plank
Make sure to keep your hips from sinking by lifting them and keeping your body in line from head to toe. Raise your arm and hold for 30 seconds (or more if it's too easy for you), then repeat on the opposite side. Do 3 sets of 30 seconds per side.
Side plank crunch
Starting from side plank, draw your knee in to meet your elbow. Do 3 sets of 10 per side.
Crow Pose
Crow pose will definitely get your abs fired up. Hold for as long as you can, and keep repeating until you got it down (or until your abs give out :)
Outfit from Carbon 38 (Get $25 off your next order of $100 or more with code SUMMERP25)
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Alternate between full boat and half-boat:
Do 3 sets of 20
Boat Twists:
From full boat (or half boat) alternate bringing your arm across your body toward the opposite side as your reach for the ground. Do 3 sets of 20 alternations.
Plank Pose
One of my favorites! It's such a great full-body pose. There are so many variations to plank pose if you want to start challenging your muscles even more. Here are a couple variations to try (they progressively get harder). Try them all in this workout. If there's something you cannot do yet, do a regular plank or your favorite variation instead.
Plank:
Keep your body in line from head to heel. Hold for 30 seconds (or more) then rest. Repeat 4 more times.
Plank with alternating leg raises:
Slowly bring up one leg at a time and hold for a few breaths while trying to keep the front of your body facing the ground. Repeat on the opposite side. Do 3 sets of 30 raises (which means 15 per leg).
Plank with arm raises:
Slowly bring up one arm at a time in front of you and hold for a few breaths while trying to keep the front of your body facing the ground. Repeat on the opposite side. Do 3 sets of 20 raises (which means 10 per arm).
Bird-dog plank:
Slowly bring up one arm and the opposite leg and hold for a few breaths while trying to keep the front of your body facing the ground. Slowly lower and repeat. After 10 reps, perform on the opposite side.
Side Plank
Make sure to keep your hips from sinking by lifting them and keeping your body in line from head to toe. Raise your arm and hold for 30 seconds (or more if it's too easy for you), then repeat on the opposite side. Do 3 sets of 30 seconds per side.
Side plank crunch
Starting from side plank, draw your knee in to meet your elbow. Do 3 sets of 10 per side.
Crow Pose
Crow pose will definitely get your abs fired up. Hold for as long as you can, and keep repeating until you got it down (or until your abs give out :)
Outfit from Carbon 38 (Get $25 off your next order of $100 or more with code SUMMERP25)
Follow me on Instagram for more inspiration!