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9 actions to strengthen the core to give you a small waist! Exercising muscles can not only improve bone density, but also promote metabolism, improve sleep and enhance brain health.
Practicing this yoga strength sequence can effectively exercise the muscles of core arms and legs in only 15 minutes.
1.
Elbow kneeling position, press your elbows on the ground, the same width as your shoulders, cross your hands with ten fingers, straighten your legs back, keep your trunk parallel to the ground, close your abdomen and breathe, Keep it for 1 minute.
2.
Side panel body rotates to the right.
Press the left elbow firmly on the ground, support the outside of the left foot, straighten the legs together, stretch the right hand upward, look at the ceiling, keep 5 breaths, and change the other side.
3.
Dolphin style starts from the elbow plate, and walk forward with both feet.
If the back of the legs is tight, bend the knees, press the elbows firmly on the ground, and start the shoulder muscles and spine to extend upward, Keep five breaths.
4.
The phantom chair variant has feet the same width as the hips, arms the same height as the shoulders, slowly bend the knees, move the hips backward, lift the heels off the ground, keep balance with the toes, look straight ahead, and keep five breaths.
5.
The tree style center of gravity moves to the left leg, the right leg opens outward, lift the right foot, step on the inner side of the left thigh, close the hands in front of the body, keep stable and keep breathing for five times, Change the other side 6.
Stand at the front of the mat with a high bow step, take a big step back with the right leg, bend the front leg into 90 degrees, extend the arms of both hands upward, inhale, straighten the front leg, exhale, bend the front leg to follow the breathing, and repeat the dynamic exercise for 5 times 7.
Separate the goddess’s legs, stretch out the feet 45 degrees larger than the hips, bend the knees, keep the trunk vertical, and close the hands in front of the chest, Keep it for 1 minute.
8.
Squat deeply with feet the same width as the mat, toes facing outward, hands moving forward, feel the extension of the spine, keep the trunk vertical, put your hands together in front of the chest, elbows against the inner thighs, and keep breathing for 5 times.
9.
Crane Zen style, hands the same width as your shoulders, elbows slightly bent, knees on the back of your upper arms, lean your body forward, toes off the ground, lift your chest, look forward, and keep breathing for 5 times to exercise the core, It won’t be so simple, but it’s not as difficult as expected.
As long as you keep practicing yoga, your progress is visible to the naked eye..
