One of the biggest "problem areas" of men and women alike is their stomach. Everyone is looking for a slim, trim tummy and waist, and it seems nearly every day we see a new commercial for a quick and easy workout designed to work the abdominal muscles in just minutes a day. And strengthening the abdominal muscles is important not just for aesthetic reasons, but also because it helps protect your lower back. The stronger your abdominal muscles are, the more they can be used for everyday lifting and straining, eliminating the need to strain the more delicate muscles of the lower back.Yoga offers an alternative to sit ups and crunches. This ancient form of physical fitness contains many asanas which effectively work the abdominal muscles. The following are several poses designed to tighten that tummy.
The "V"
Begin by sitting comfortably on the floor, legs in front of you with your knees comfortably bent. Slowly lift one leg and then the other, straightening the legs but holding them off the floor at a 45% angle. At the same time, slowly lift your arms extending them in front of you, leaning slightly back. Your body will form the shape of the letter "V," with only your buttocks touching the floor. Use the strength of the abdominal muscles to hold this position for 20 - 30 seconds, or for as long as you are able. This is an advanced pose, and if you are unable to balance at first, there are two variations you can try until your abdominal strength is sufficient enough to maintain the full pose. The easiest way to practice and gain abdominal strength is to leave your hands on the floor as you lean back and lift the legs. This will incorporate mostly the lower abdominals, which you use to hold the legs upright. In another variation, you lift the arms, but hold on to the legs at the ankles to help maintain your balance. This variation has the added bonus of stretching your hamstring muscles. Complete this asana several times.
The Side Bend
Begin by lying on your side, the top foot slightly in front of the bottom foot. Supporting yourself on your elbow, lift up until your hips are off the floor, and your body forms a straight diaganal line from your shoulder to your toes. Place your other hand behind your head. Slowly bend from the waist, bringing the top elbow down to touch the floor, then lifting back up. Repeat this several times. Again, this posture is rather difficult at first. A variation you can do to build your strength is simply to hold your body in the upright position for as many seconds as you are able. This exercise particularly targets the oblique muscles, which form the sides of your waistline. Repeat this exercise several times to one side, and then to the other side.
