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These 3 basic yoga exercise strengthen the abdomen especially both the lower and upper abdomen. The emphasis of these yogic postures for the abdominal muscles is on the quality of the movement rather than quantity. Is a detailed attention to slow, conscious movement, and proper breathing mechanics.

Exploring push-downs

  1. Lie on your back with your knees bent and your feet on the floor, at hip width.

Rest your arms near your sides, palms down.

  1. As you exhale, push your lower back down to the floor for 3 to 5 seconds.

  2. As you inhale, release your back.

  3. Repeat Steps 2 and 3 six to eight times.

Trying yogi sit-ups

  1. Lie on your back with your knees bent and your feet on the floor, at hip width.

  2. Turn in your toes “pigeon-toed,” and bring your inner knees together.

  3. Spread your palms on the back of your head, with your fingers interlocked, and keep your elbows wide.

  4. As you exhale, press your knees firmly, tilt the front of your pelvis toward your navel, and, with your hips on the ground, slowly sit up halfway.

Keep your elbows out to the sides, in line with the tops of your shoulders. Look toward the ceiling. Don’t pull your head up with your arms; instead, support your head with your hands and come up by contracting the abdominal muscles.

  1. As you inhale, slowly roll back down.

  2. Repeat Steps 4 and 5 six to eight times.

strengthening with yogi sit-backs

  1. Sit on the floor with your knees bent and your feet on the floor, at hip width.

  2. Extend your arms and place your hands on the floor, palms down.

  3. Bring your chin down, and round your back in a curve.

watch video here.

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