Abs and Core Exercises – Endurance with Yoga moves
Build muscular endurance with yoga moves like this one, called “plank pose into chaturanga dandasana.” Practiced correctly on a regular basis, you will strengthen your chest, shoulders and arms as well as your core muscles.
Begin in a straight-arm plank position. This is more difficult than the regular plan we’ve spoken about in other posts. In this position your hands are directly under your shoulders, your arms are straight, (without “locking out” your elbows) and your fingers pointed forward. As with the regular plank push back with your heels and draw the crown of your head forward to create a long line throughout your body. Most important is not to let your hips sag. It may help to think of your butt as being slight “up”, rather than feeling yourself tightening your hips and “thrusting forward” – which is definitely not the position. Pull in your abdominal muscles to support your spine.
On an exhalation, slowly bend your arms to lower your body toward the floor. Keep your elbows close to your ribs – think of tucking them against your sides – and lower yourself until your upper arms are parallel to the floor. Remember to keep your shoulders away from your ears and your body level throughout the movement. Think of pulling the shoulders down toward your waist and away from the ears; and once again don’t tighten the hips (this will thrust them forward), tighten the abs instead.
Hold for a second or two then push back up to plank position and repeat two more times.
This exercise appeared in the LA Times Health section in a column by Karen Voight. I have edited it to add in tips for doing this exercise corectly and not hurting your back.
Voight is the creator of a line of fitness DVDs, including “Full Body Stretch” and “Ballet BodySculpt.”
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