Tag Archives: Human abdomen

Block-Supported Yoga Pose

Foam blocks are great tools for practicing yoga poses. Use them to develop more flexibility in your hamstrings while eliminating pressure on your lower back.

Foam blocks are great tools for practicing yoga poses. Use them to develop more flexibility in your hamstrings while eliminating pressure on your lower back. Include this stretch at the end of your workouts when your hamstrings are warmed up.

Place two yoga blocks in front of you and stand upright with your feet in a split stance. Position your right leg forward between the blocks and your left leg approximately 31/2 feet back. For added stability, turn your back foot out slightly. Inhale with your hands on your hips, lift your chest and relax your shoulders down away from your ears.

On an exhale, bend forward at the hips, maintaining a long spine. Rest your hands on top of the yoga blocks. Inhale, lengthen the crown of your head away from your hips. Pull your abdominals in to support your spine. Pause for 10 to 20 seconds, feeling the stretch in the backs of your legs. Return to your upright start position, switch legs and repeat with your left leg forward.

Source : The Losangles Times

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Stand Tall with Posture-Perfecting Move

Improve your balance with exercise that engages arms, legs.

One of the keys to good posture is core balance. With this simple move, you can improve your muscular balance so you’ll stand taller, with your weight evenly distributed over both legs.

Start on all fours with your hands below your shoulders and your knees directly under your hips. Pull your ribcage and navel in toward the spine as you use your abdominals to “brace” the spine. Slowly shift your weight onto your right leg as you straighten and lift your left leg behind you. Reach out through your left heel, keeping your shoulders, hips and knee facing the floor. Pause for two breaths.

Keep your gaze steady and your left leg lifted as you slowly shift your weight onto your left arm. Stretch your right arm out in front of you, palm facing inward and your upper arm near the side of your head. Focus on keeping your hips and shoulders parallel to the floor. Work toward getting your extended leg and arm at the same height. Pause for three breaths. Lower your arm and leg, then repeat on the other side.

Source : Los Angeles Times

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Build Strength and Balance

This exercise is designed to build strength and balance in your core and leg muscles. In the beginning, to help with balance, use a yoga block under your hands. With time and practice, you’ll be able to let go, moving your arms out to the sides.

Position a yoga block in front of you, and start by standing upright with your feet together. With straight legs, hinge forward at the hips, rest your hands on the block and raise your left leg behind you. Make sure your left knee is straight, knee and toes facing the floor. Pull your abdominals inward to support the spine. Focus your eyes at one spot on the floor for better balance. Hold this position for 10 to 20 seconds.

While maintaining your balance, slowly raise your hands off the block and move them straight out to the sides until they’re at shoulder level. Continue to keep both knees straight and your abdominals pulled in toward the spine. To come out of the pose, lower your hands to the block and your leg to the floor. Stand up slowly and repeat on the other side. Note: This is a difficult pose, so be patient and focus on your breath if you start feeling frustrated.

Source:
Los   Angeles Times

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Roller Puts the Work in the Abs

You’ll feel this exercise more in the abdominal muscles — and less in the hip flexors — by gripping a roller with the backs of your thighs. That’s because recruiting the backs of your legs will prevent you from overworking the front of your legs and hips. The result is an intense workout for your abs.

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Lie on a mat or a padded surface. Cross your ankles and hug a 36-inch roller by squeezing your heels toward your hips. (Hold the roller behind your ankles, not behind your knees.) Place your hands behind your head. Inhale.

On an exhale, contract your abdominals and, without dropping the roller, raise your tailbone and hips slightly off the floor. Simultaneously roll your head, shoulders and upper back off the floor, moving your body into a tight ball. Pause at the peak of the contraction, then slowly release down to the starting position. Repeat 12 to 16 times. Rest, change the cross of your legs and repeat for another set.

Source : Los Angeles Times

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Using a Chair Can Help Abdominal Crunches

Have you ever thought of using a folding chair when performing abdominal crunches? Try it. You’ll find that it’s a comfortable way to focus on contracting your abs without feeling pressure on your back.

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STEP-1. Place an open-back chair or bench on a flat, padded surface and lie down in front of it. Place your lower legs on the seat of the chair with your feet hanging off the back end of the seat. Scoot in so your hips are close to the chair. Place your hands behind your head with your elbows pointed out to the sides. Inhale, allowing your abdomen and rib cage to rise slightly.

STEP-2. On an exhale, push your back firmly against the floor as you contract your abdominal muscles to raise your chest, shoulders and head off the floor. Pause for two seconds with the front of your ribs and navel pressed toward the floor. Remember to rest your head in your hands so your neck and shoulders can stay relaxed. Lower and repeat 15 to 20 reps. Rest 20 seconds and repeat another set.

Source: Los Angeles Times

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