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Looking to build strong core muscles? Then it’s time to include these three asanas to your yoga routine, as suggested by Malaika Arora.
If you practice yoga regularly, you will feel a difference. You will stay in shape, stay motivated, it will control your stress levels, boost your immunity and strengthen your core. At 45, yoga enthusiast and Bollywood celebrity Malaika Arora is a perfect example of it.
Yoga is a way of life for Malaika. In fact, she is also in a habit to motivate her fans towards fitness with her weekly Instagram series #MalaikasMoveOfTheWeek. She is back again with yet another set of yoga poses. So, what poses does she suggest for a strong core? Well, Malaika recommends three asanas which are quite simple to perform and can help you strengthen your core.
“For this #MalaikasMoveOfTheWeek let’s focus on our core muscles—a part of the body that balances everything else, be it inversions, lifting weights, or keeping your back straight,” Malaika captions her latest post. Check it out!
What’s more, Malaika’s latest post on yoga poses for strong core educates us about the various benefits these poses have! Let’s begin.
Practice these 3 yoga asanas to strengthen your core muscles:
1. Vasisthasana(Side Plank Pose)
As the name suggests, this asana involves balancing the body using one leg and one arm. Not only is it great for strength and developing a good balance but can also enable you to develop mental focus. Malaika says, “Strengthening the core requires focusing on all sides of the core muscles(front, back and sides). Side planks are amazing in engaging your core from all the sides thereby, helping you create full body strength and stability.”
Here’s how you can do it:
Step 1: Start with the original plank position, open up your hips and chest towards your left side, first assuming the side plank position.
Step 2: Raise your right arm towards the ceiling and let the left palm rest on the floor, while supporting the pose.
Step 3: Engage your abdominal muscles, and keep your torso straight with no sagging or bending.
Step 4: Hold the position for 15-20 seconds. After that rotate back to the original position and then repeat on your other side.
2. Bhujangasana (Cobra Pose)
Malaika says, “This is a beginner level pose that targets the core muscles of the upper body, abdomen, and the lower back.” Doing bhujangasana daily also gives the abdomen a much needed massage and stretch and works wonders on helping get rid of the annoying bulging love handles.
Here’s how you can do it:
Step 1: Lie down flat on your stomach with palms placed under your shoulders.
Step 2: Keep your feet together, with toes on the ground. Inhale and then lift your head, shoulders, and torso up at a 30 degree angle.
Step 3: Ensure that your navel remains on the floor, your shoulders are broad, and head slightly raised upwards.
3. Naukasana (Boat Pose)
“This is hands down a wonder pose to get rid of the unwanted belly fat and strengthen the core muscles,” says Malaika. In addition, boat pose also strengthens and improves flexibility in the hip joints and legs. It stimulates the organs and improves digestion while improving the steadiness of the body.
Here’s how you can do it:
Step 1: Start by sitting on the mat with your knees bent and your feet flat on the floor.
Step 2: Lift your feet. Keep your knees bent for now.
Step 3: Your upper body will naturally fall back but your back needs to be straight.
Step 4: Straighten your legs to a 45-degree angle. Your upper body should be as upright as possible such that it makes a V shape with the legs.
Step 5: Straighten your arms roughly parallel to the floor.
Step 6: Do your best to balance on the sit bones. Focus on lifting your chest to support the balance.
Step 7: Stay for a minimum of five breaths.
Step 8: Release your legs while exhaling. Then inhale and sit up.
Repeat this pose for at least 10 times and hold it for 10 to 15 seconds.
So, practice these asanas regularly for a strong core.
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