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Blog Post

APR
29
2016
ten minute workouts

Yoga For A Strong Core

Yoga For A Strong Core.

 

Yoga for a strong core – private yoga lessons in Southfields, Wimbledon, Putney, Wandsworth and Fulham.

 

A quick Google search for “core” defines the word as “the central or most important part of something.”

We hope that this article will help you strengthen the central/most important part of your body.

The core is often attributed to just the abdominal muscles aka having a flashy six-pack.

However, there are roughly 30 muscles that work together to stabilize your torso and are considered part of your core.

Some of the muscles involved are the internal oblique, external oblique, rectus abdominis, transversus abdominis, psoas major/iliacus, erector spinae, diaphragm, latissimus dorsi, longissimus thoracis, gluteus maximus, trapezius, and pelvic floor.

As the muscles contract, they stabilize the spine, pelvis, and shoulder girdle.

 

Benefits of a strong core.

Having a strong core can greatly improve your spinal and overall physical health – a strong core:

  • stabilizes and reduces strain on the spine and pelvis which reduces back pain
  • improves posture and balance which helps prevent injuries
  • helps the rest of the body to generate increased force, power, and speed
  • promotes even body weight distribution which protects the back
  • improves quality of life and ease of daily living.

 

Here are some great yoga moves for a strong core:

 

Remember to engage your muscles without adding tension, emphasizing the back muscles, keep your eyes focused, breathe rhythmically and consciously and rest whenever you need.

 

  1. FOREARM PLANK

From a high plank position, lower to your forearms.  Be sure your elbows are underneath your shoulders and your forearms are parallel.  Push down in order to round your back slightly.

Walk your feet back a bit until your spine is straight and keep your hips lifted.  Look forward without lifting your head.  Engage your thighs.  Take 5 deep breaths here.

2. ONE LEGGED PLANK, KNEE TO CHEST.

Press yourself back up to high plank.  Lift your right knee and bring it towards your chest as you lean forward so that your arms are straight.  Push the floor away from you.

Engage the back leg and pull your belly in towards your spine.  Bring your knee as close to your face as possible, and try to kiss your knee.  Take 5 deep breaths.

3. ONE LEGGED PLANK, KNEE TO OPPOSITE ELBOW.

Next draw your right knee towards the left elbow and round your back.  Push the floor away from you with your hands and keep your shoulders slightly in front of your wrists – this will activate your core muscles even more.

Squeeze the right knee in towards the elbow and keep the back leg engaged.  Take 5 deep breaths.

When you are done, lay down on your back and rest your whole body for a few minutes to relax and soften all of your muscles and reap the benefits of your hard work.

 

Have fun playing and building a strong core with these moves!

Go to 121personaltraining.com to check our prices and latest promotions.

We look forward to working with you.

Call us today on 07881 884 738 to arrange your trial yoga lesson at home.

 

 

 

 

121personaltraining.com – yoga for a strong core -private yoga classes in putney, wandsworth, wimbledon, southfields, fulham.

 

 

Magdalena Skrzypek
About the Author
Magda is a YMCA qualified Hatha yoga teacher and a Premier qualified nutrition coach. She specialises in providing private yoga lessons and nutrition coaching for individuals and small groups in SW London.

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