Health & Fitness

10 Exercises for Abs

Inspired by @WhatTheHellAmy 's mytake on getting a flat stomach and a slim waist, I decided to make a supplementary mytake with additional core exercises. They are listed in no particular order.


1. The Hundreds



This one is a pilates' exercise. The video below explains it well. For more of a challenge you could lower your legs below 45 degrees. Personally, when I first started doing this I could only get to 50 or 60 but now I can do 100 with ease.


2. Boat Pose (Navasana)


10 Exercises for Abs
Draw your shoulder blades back and down, chest comes forward and up - no slouching in this pose. Try to hold it for at least one minute.



For some reason, when I first started doing/trying this pose I had a tendency to roll onto my back. Once you find your balance point it becomes easy.



As a variation, you could do half boat pose (ardha navasana) if you have difficulty getting your legs straight.


10 Exercises for Abs


3. Revolved Boat Pose (Parivrtta Navasana)


10 Exercises for Abs
This one is similar to russian twists. Hold the pose and/or alternate from side to side.



Again, you have the option of using bent legs:


10 Exercises for Abs


4. Revolved Half Moon Pose (Parivrtta Ardha Chandrasana)


10 Exercises for Abs
In this pose you have to twist in two directions. If you're standing on your right leg (as in the picture below) then your right shoulder comes up towards the sky. Your hips rotate in the opposite direction, bringing the left hip towards the sky.


5. Yogic Bicycles




Not challenging enough? Try doing it with straight legs:





For an extra challenge you could bring your opposite side hand up towards the lifted foot. If that still isn't enough for you then try strapping on some ankle weights.



6. Holding The Urn


10 Exercises for Abs
I got this one from tai chi. Do as the name of the pose suggests and imagine that you're holding an urn between your hands and one foot. Lift the foot and engage the core as if your foot was bearing weight. Hold for as long as you can.


7. Reverse Crunches


This might help get those tricky lower abs.





8. Ab Roller


There are different exercises you could do with an ab roller. Here's one below. Don't let your lower back sag - I think this is what I did the first time I used an ab roller and it isn't comfortable the day after.





9. One-legged Plank (Eka Pada Phalakasana)


Get a leg up on your plank pose. Hold for at least one minute.



10 Exercises for Abs


10. Mill Churning Pose (Chakki Chalanasana)


This one is good for winding down after your core practice.





11. Reverse Corpse Pose (Advasana)


This one is a counter-pose (pratikryasana). It's good after a difficult core work-out. Lay face down and inhale into your stomach area. Let your breath and the contact with the floor massage your abs.


10 Exercises for Abs



If you know of any other core exercises please share them below.


10 Exercises for Abs
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