Exercises For A Flat Stomach | Yoga Dose

Exercises For A Flat Stomach | Yoga Dose


– Hi, welcome to Yoga With Tim. Today’s video is yoga for a flat stomach, yoga to help you gain awareness of your core and your abdominals. So I want you to not just think of your abdominals as the front, but we’ll think of, we’ll keep in mind the transverse abdominis, the muscles that surround
your whole low spine. And most importantly,
even more importantly, the erector spinae, the
muscles that support the whole spine itself. So that your core strength
does not just come from doing movements like this, but also being able to
stabilize you upright. Being able to sit with good posture is also gonna help to
tone your abdominals. So we’ll do different exercises
that help with your posture. Also, your glutes and your legs are also very important
for how you hold yourself and your overall core strength. So don’t just think about
it as doing crunches that’s gonna give you a toned stomach, but also by doing exercises on your belly. Belly backbends and
strengtheners will also help, things like that as well. Alright, so let’s get right to it. Yoga For Flat Stomach. (smooth guitar music) Alright, you ready? Let’s get right to it. Lie down onto your back. Take your feet the width of the mat, take your arms into a cactus position. So we’ll start just by gaining
awareness of the breath. We’re gonna use our breath to help to contract the abdominal muscles throughout the exercises today. So first, just allow the
breath to move nice and even and out through your nose. Then before we start really
working on engaging the core, we’ll just do a few movements to start to lubricate the
hips and the shoulders. So as you inhale, stretch your right knee toward your left big toe. Stretch your right arm overhead. Exhale, come back to center. Inhale, stretch your left knee toward your right big toe, and your right arm overhead. Exhale, back to center. Inhale, change sides. Exhale to center. Inhale, change sides. Exhale to center. Alright, now also very
important for today’s class is to be able to find
a neutral lower back. So some exercises will have
the low back flattened. Most importantly, though, we wanna be able to find a neutral lower back. So with your hands on your hips, I’m gonna show you what
happens with my lower back. As I inhale, I’m gonna arch my lower back and stretch the tip of the tailbone down. And as I exhale, I’m gonna
flatten the lower back, pull the front hipbones towards me. So you can see what’s happening here. Inhale to arch the lower back, and exhale to flatten. Alright, then I inhale, come to neutral. Can you see that? So there’s space for my fingers
to fit behind my lower back. Now, let’s just do an
exercise maintaining neutral. Holding my neutral lower back, without the hips twisting at all, stabilizing I’ll bring my right leg up, stretch the right leg forward, and then bring it straight up. As I exhale, I slowly lower the leg, and then bring it up. Exhale, slowly lower. Bring it back up. Exhale, slowly lower. Inhale, back up. Exhale, slowly lower. Inhale, back up, bend the knee. And then bring the left leg up. As I exhale, extend the leg out, but I contract the abdominals so that my hips don’t twist, the lower back stays in neutral. Back up. Exhale. Inhale, up. Exhale. Inhale, up. Exhale. Inhale, up. Exhale. Inhale, up. Then bend your knees. Alright, take your arms
straight up to the ceiling. As you exhale, stretch the
right arm back, left arm down, but use your core muscles
to prevent yourself from wriggling and twisting. Inhale, back up. Exhale, change sides. Inhale, back up. Exhale, change sides. What’s happening with the neck? That’s important, too. Inhale, back up without the neck twisting. Back up, now let’s add the legs. Bring the legs into tabletop position. Hold your neutral lower back. Squeeze your abs. Exhale, stretch the right arm back, left leg forward and down. Inhale, up. Exhale. Inhale, up. Squeeze the knees, press
the palms together. Exhale, change sides. Inhale, up. Exhale, don’t let the lower back lift. Don’t let it twist. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale, back up. Alright, now crunch up to your knees and reach for your outer heels. So in this one, my lower back goes flat. We’re really gonna work on strengthening the rectus abdominis, which is your six-pack muscle. Squeeze in, touch the outer heels. Inhale, open up, but
don’t let your shoulders lean back at all. Strong middle abs. Reach back, tuck, exhale. Inhale, reach up. Exhale, tuck up. Inhale, reach up. Exhale, crunch in. Inhale, reach out. Exhale, crunch in. Inhale, reach out. Exhale, crunch in. Inhale, reach out. Exhale, tuck in. Inhale, reach out. Exhale, tuck in. Inhale, reach out. Exhale, tuck in, and come up into boat. Squeeze your abs in tight, and then maybe you can stretch your legs while still keeping
your spine pulled tall. Bend your knees, round back down, and lower yourself down. Okay, now let’s strengthen
the hips a little bit. Lie down onto your side. Stretch your right arm overhead. You can just rest your ear
down onto your arm there, make a straight line as best you can. Then, turn your left big toe down and squeeze your navel into your spine, take your buttocks in and down. Use your left hand as
a prop as you exhale, lift the leg up. Inhale, lower it down. Keep the neck free and long. Exhale, navel in,
squeeze the buttock down. Inhale, lower. Keep the big toe turned down. Exhale, squeeze up. Inhale, lower. Exhale, squeeze up. Inhale, lower. Pretend like the exercise
is coming from your abs instead of just your hip. Exhale, squeeze up, contract your abs. Inhale, lower. Exhale, squeeze up. Inhale, lower, then lift the leg halfway. Turn the big toe down. Don’t let yourself lean forward. Keep your good posture. Exhale, squeeze. Inhale, lower. Exhale, squeeze, engage your core, firm your buttocks down. Inhale, lower. Exhale, squeeze. Inhale, lower. Exhale, squeeze. Inhale, lower. Exhale, squeeze. Inhale, lower. Then swing the leg all the way up, but don’t let yourself round. Stay long through your spine. Exhale, squeeze. Inhale, lower. Exhale, squeeze. Inhale, lower. Exhale, squeeze. Inhale, lower. Exhale, squeeze. Inhale, lower. Then stack the legs again, you might start to feel
a burn in your hip there. That’s good. Alright, let’s change sides. Swing the legs around to the other side. Let me adjust my mocha pho here. Okay, the hips stack, I try to line myself up
into a straight line here, I’ll let the ear rest. This whole exercise, don’t
let your head fall forward. Remember, the whole
spine we wanna think of when we’re thinking of our core muscles. Okay, engage the belly, don’t let your belly just hang. Draw the navel in so that your waist is lifted away from the floor, then firm the buttocks towards the heels. Turn the big toe down. Exhale, lift your leg. Inhale, lower. Exhale. Inhale, lower. Exhale, contract your core,
squeeze your buttock down. Inhale. Exhale. Inhale. Exhale, cinch in from all
four sides on your waist. Inhale. Exhale. And inhale. Swing the leg up halfway. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale, don’t let the neck get weird. Exhale. Inhale. Exhale. Inhale. Good, then all the way up. Last one, exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Neck long, contract your core. Exhale. Inhale. Exhale. And inhale. Good, stack the legs again. Alright, now roll onto your belly. Stretch your arms straight
out in front of you. Look at your hands. Now, we’re gonna practice engaging the glutes and the hamstrings. But for this exercise, instead
of your feet turning out we’re gonna start to do it the yoga way. So with the knees pointing straight down, I’m gonna contract the
middle of the hamstrings and move the buttock down to the knee without clenching the buns in. Then I pull my belly out,
I reach my heart forward, and I lift just the right leg up an inch. Squeeze the buttock, squeeze
the leg, change legs. Lift the left leg up an inch, squeeze the buttocks, squeeze the leg, pull your belly up. Change legs, right leg up. Change legs, left leg up. Knee stays totally straight, reach through the big toe back. Now, bring the right leg to meet the left. Squeeze your buttocks
down, pull your belly up, then stretch your arms forward and hold. And then squeeze the legs, lift up. Squeeze the legs, lift up. Squeeze, lift up. Squeeze, lift up. And reach longer. And release. Alright, really important
now we take a little break and we let the breath just circulate evenly through your body. So the ability to contract your muscle and work hard is important. If you feel completely fatigued, you’ll just be like, going
sloppy through the exercises. So even if you have to pause the video, take a break in between
some of the exercises I’ve been rushing through, please feel free to do that. But this break is really important at this part in the video. So just take a few breaths here. Alright, and you can
feel in your body like, now it feels a little bit like I could contract
the muscles better again. Okay. Ready to do it one more time? Stretch your arms forward, stretch the legs. Okay good, now I can really
squeeze these leg muscles. Squeeze the buttocks
down, pull the belly up. Lift the legs up an
inch, stretch your arms. Squeeze, hold, reach. Pull the belly in, lift the legs an inch. Lift the arms an inch. Squeeze, hold, reach. Legs an inch, arms an inch. Squeeze, hold reach. And hold. And hold. And hold. Stretch your arms back behind you now. Hug the shoulder blades down the back, reach the heart forward, and lower your chest. Stretch back to child’s pose. Come back up on your hands and your knees, and let’s practice plank pose now. Three different planks we’re gonna do. Hands under the shoulders, stretch your right leg
back and then your left. Alright, so when we practice this plank I don’t want you to be rounded or arching. We’re practicing finding tadasana or mountain pose in our plank. So as long as you can be, reach, firm the legs, squeeze
the buttocks to the heels, pull the belly up. Alright, now without twisting at all, just lift your right leg up one inch. Stay long, don’t round out. Change legs, lift the
left leg up one inch. Use your core. Set that foot down, set the left knee down. Open up to your side, side plank. Really important, turn
the left inner arm forward so the chest is open. You don’t wanna do this
exercise with the chest closed. Keeping the chest open, slide your left leg back
behind your right, and hold. Even though your arm’s working so much, imagine your strength is
coming from your center. Cinch in all four sides of your waist. Lengthen out your spine. Then, set your hand down, change sides. Right hand down, right knee down, open up. Turn inner arm forward. Then without the arm turning back, stretch the leg back, open up all the way. Cinch in from all four sides, firm the buttocks to the heels, pull your heart up. And come back onto your hands. Alright, then come onto the forearms. Last one, forearm plank. Curl the toes, straighten the knees, engage your abs. Press the forearms down,
pull your belly up, reach your heart forward. Don’t give up, keep the knees straight. And release, set the knees down. Oh my gosh. Okay, your last exercise. You’re almost done. Let’s come into boat pose. So I would consider this probably the trickiest transition to do in yoga, is to go from navasana
into ardha navasana, or boat pose to low boat pose. Alright, so here in boat pose you’re not on your sit bones, you’re not on your tailbone, you’re balanced between those. Engage your low abs and
stretch your legs straight. Then, see if you can
take your arms forward without sinking or twisting. And slowly lower down. Round the sacrum lower back, hands behind your ears. Come back up into boat and hold. If your hamstrings aren’t long enough, you can do it with your knees bent. Lower down. Hands behind your head. Back up to boat. Last one, low boat. Let’s add something. Lift your right knee up, twist, reach with your left
hand to the outer ankle. Change sides. Back up, cross your right
ankle over your left, squeeze in with your legs, lift your hips up and hold. Lower your hips, head. Change the cross, go right back up. Hips up, chest up, lift, crunch. Go up, up, up, up, and release. Come back to the original
position that you started in. Elbows out to the side, feet wide, drop your right knee to your left big toe. You can deepen the twist, you can cross your ankle
to the outside of the knee. And then back to center, change sides. Back to center. Hug your knees in, roll yourself up. Feel how strong you feel
after doing those exercises. Thanks for watching. Namaste. Alright, not sure if that warranted a namaste at the end or not. It was a little more
pilates than yoga video, but we definitely integrated some ideas from the yoga practice to help to give you awareness
of breath and posture. And I hope that keeping awareness of your posture throughout the exercises gave you different feelings
when you were practicing them. You were using different
muscles hopefully, and I hope you feel just
as exhausted in your core as I feel after that, like you’re learning to build
some strength hopefully. Cool, so I hope you liked the video. If you did, please hit the like button. Leave a comment, let me know what you
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