45 Min Best Yoga Poses for Abs & Core | Yoga for Flat Stomach
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45 Min Best Yoga Poses for Abs & Core | Yoga for Flat Stomach


(classical music) – Hi, my name is Laura Myren
and I’m here with GymRa for our level two core yoga sequence so let’s get started right away. Come to all fours. Shoulders over wrists, hips over knees and glide your shoulders down the back so really use your shoulder
muscles, your back muscles to pull the shoulders down the back. Suck your navel into your spine so try not to let the belly droop. Lift your right arm up and your left leg. Now once again don’t let your
belly sink towards the ground. Keep a lift like you’re
sucking your belly button towards your spine. Hold and breathe into your lungs. So the key here is to try and
hold the abdominal engagement and be able to breathe at the same time. Okay, switch your side and
relift and tone the belly. Left arm, right leg and hold. Stretch out long through your limbs. Make sure your butt cheeks are even. So if your right butt cheek is up higher, you need your hips nice and even. So if I had a scale underneath your hips, it’d be perfectly even and we do that by lifting
through our bellies, spinning the right thigh in, stretch long. Okay, lower the hands and the knee. Come right onto your butt. Sit it on down, boat pose. Lift your feet. So I know you’ve been
practicing the first program, the first level for quite some time now. I’m sure you’ve been
doing really good with it so now we’re ready to kind of
add on and progress with this. So here we go, hover down,
ardha navasana, hold. Suck your navel towards your spine. So try not to let your belly lift up. Press your belly button
towards the ground. Stretch long and strong through your legs. Lift all the way back up to boat pose. Use your abdominals. Lift and hold three, two. Okay, back to all fours. Shoulders over wrists. Use your back muscles to pull
those shoulders down the back. Lift and suck your navel
in towards your spine. Step back to plank and hold. Okay, same thing you
just did on all fours, but now let’s take up
the spicy level a notch. We’re going from mild to hot. So lift your left leg up
and lift your right arm up. Now it helps me to look at one spot so I’m not looking around. And try not to let your belly droop. Lift your belly towards
your spine, hold and switch. Lift your right leg and your left arm. Find a spot to look at. Keep those hips nice and even
just like we talked about. Suck your navel up and into the spine. And lower down. Here we go, four times with the breath. Inhale, lift your right arm. Exhale, lower. Inhale, left arm, right leg. Exhale, lower. Inhale, exhale, lower. Inhale, you should feel your
back muscles working, too. Exhale, lower. Hold, three, two and come
on down to boat pose again. Here we go. Lift those feet up, hold and breathe. Now hover down again, ardha
navasana, half boat pose. Press your belly button
towards the ground. So once again for years I did ab work with my belly kind of puffing up so you wanna suck your navel in. Okay, crossovers. Eight, seven, six, try and keep your legs
straight so none of this. Five, four, lift your
chest, hug the belly in. Hold it center and lift
all the way back up. Boat pose and hold, three, two. Okay, here we go. Back to plank, bird dog and plank again. Shoulders over wrists. Now you can think of your pubic bone lifting towards your navel. Hip planks lift towards your low ribs. Hug your navel up and in. Lift your right arm and your left leg. And lower. Left arm, right leg. And lower. Here we go. You’ve got eight, down. Seven, down. Try and stay nice and steady
through your hips, down. Five, keep hugging the navel up and in like there’s a magnet in your navel holding it towards your spine. Who’s counting? I lost count. Three, two. We mighta done a couple extra. One. Last time for now. Boat pose, come on through. Butt to the ground,
lift your feet up, hold. Breathe and balance. Pull your knees closer in toward you. Hug your navel into the spine. Ardha navasana crossovers. Eight, seven, six, five, four. Keep your shoulders up
and your low back down. Two and hug your knees in. Lay it all the way down. Alright, we’re just
getting warmed up here. Reach your legs straight
up towards the sky, arms are by your side. Now once again we do ab work, a lot of time the back
wants to arch like this, and people’s belly puff up and really we’re not getting the abdominal and getting what we wanna get. So magnetize your navel
towards the core of the earth. There’s a magnet pulling
your transverse abdominis in, hugging that muscle up and in. Okay, squeeze your legs together. You can bend your knees or
try and keep them straight. Lower your legs. At the moment you feel your back arch, because remember you’re not
doing yourself any favor, you wanna build the muscles
right so over time we progress. Now keep that. There’s no arch in your low back for now. Lower the legs a little bit more. Now only go as low as you can without arching your low back, hold. Hands behind your head, crunch up with your head,
chest and shoulders. Three, two, one. Lower down. Alright, let’s take that and add on. So we did something similar in level one, but now we’re gonna kinda
take it up the spicy meter so hands behind your head, elbows wide. Lift your chin off your chest, keep your elbows pressing to the ground. Now hug your navel into the spine. Find that magnet and lift your
head, chest and shoulders up. Okay, lower both of your legs down. At the moment your back arches, you’ve just gone too far. Lift your right leg up, bring your left elbow to
your right knee, twist, but keep your right shoulder
lifted, lifted, lifted. And then lower both legs down, lift your left leg and twist. Right elbow to the left and
keep those elbows out wide so none of this, elbows out wide. Lift that left shoulder up higher. We’re going slow. Down through center, twist to the right. Down, come through center,
my shoulders stay up. Twist to the left. Down, eight, down, left. Down, six, down to the left. Down, four, to the left. Ooh, these are killer. To the left, let’s do two
more just for good luck. To the left and come through center. Hug it all the way in. Awesome job. Alright, rock yourself
up to boat pose and hold. Try not to let your feet touch the ground. Hold, hold, hold. Eight, seven. Five, three, two, one and time. Step to downward facing dog. Up and back. This should feel so good. Bend one of your knees. You can kinda shift the hips
side to side back and forth. Okay, look forward. Step or walk your feet to your hands so you’re in a forward fold. And you can certainly bend your knees. If your hands don’t touch the ground, no worries, just bend
your knees a little bit. From this forward fold bend
your knees a lot first. Sink down through your heel. Don’t let your knees come forward. Keep your shins and your knees back. Good. Inhale, stretch your arms up. Exhale, fold forward. Come halfway up and pause. Reach your chest out of
your low back so lengthen. Pull your shoulders down the back and then magnetize your
navel toward your spine. Keep all that step to plank. Here we go, bird dog eight times. Eight, down. Seven, six. Five, four, lift and lower with control so really stay focused. Last two. You’ll get so much more out of it, hold. Come right into forearm plank. Shoulders over elbows, forearms parallel. I know. Planking is so good for your abdominals. Really functional exercise. Lift your left arm up, side plank, hold. Okay, remember these. You do, I know you do. Eight, hip dips. Seven, six, five. If you wanna make it harder lift the leg. Three, two, hold it on up. Come back to a forearm plank. Okay, one more side only. You only have two sides today. Here we go. Eight, seven, six, suck the navel in. Five, four, remember
you can make it harder by lifting your leg. Three, two, one, back
to forearm plank, hold. Hold, hold, hold. Pull your chest toward your thumb. Shoulders down the back and then magnetize your
navel to your spine. Okay, lower all the way to your stomach. Alright, let’s work the
back of the body, too, so the core wraps around
the back of the body so we gotta hit the back body, too. Hands behind your head, elbows wide. And here we go. Lift your legs, lift your
chest, lift everything up. And try and bring those
elbows a little bit wider. Now here’s the key. You’re gonna wanna puff your belly out to kind of try and lift
yourself up higher. What I want you to do is magnetize your navel toward your spine. Lift your belly button
away from the ground and hold that for five, four. Keep holding the belly button up, up, up. Okay, rest it all the way down. Okay, back to more planking. I know you’re so excited and ready for it so place your hands on
either side of your ribs, elbows over wrists. Curl your toes under,
firm up your kneecaps so your legs are straight. Roll your shoulders to
the back of the body. Worked this in the upper
body videos, right? So roll from your belly. Your body is a straight,
strong piece of wood. Push up to plank. Yeah, alright, take your right knee and bring it to your left elbow. Now straighten your right leg. Switch side. Left knee to right elbow. Straighten your right leg. And switch. Here we go, 10. Nine, find a precision about this. You’re actually really
engaging your abdominals. Five, four, stay with it. Keep your shoulders
right over your wrists. Two, last one. Lay all the way down again. Okay, here we go, round two for this one. Hands behind your head, elbows wide. One more time for now. So we’re gonna work the back. We gotta even it up. Keep the whole core set working. Lift everything up. Now try not to do too much to your neck. I don’t care how high you lift. Slight chin tuck, hands behind your head. Elbows out wide, but your pinky toes are
gonna wanna lift higher. Make your back muscles do more
work and your butt do less so that your pinky toes
and your big toes are even. Five, four, three, two and down. Okay, elbows over wrists again. Roll your shoulders back,
curl your toes under. From your belly you have
a straight, strong line from heels to the crown of your head. Push up to plank. Here we go, 10 more spiders. I call these spiders, I don’t know why. 10, go. Nine, feels more like a can-can. Seven, six, five, feel that twisting
action through your belly that we found on our
backs and in chair pose. Last one. Downward facing dog. Once again this should feel pretty good. Now same thing here, magnetize
your navel toward your spine without trying to round your back. So it’s actually an
abdominal muscular action, not like the whole tilting of your pelvis. Okay, lift your right leg up. Now bring your right
knee to your right elbow. Magnetize your navel to your spine. You remember these,
right knee to left elbow. Here we go. Eight, we did these in level one. Seven, six, five, four, three, two. You’ve got one more hold
and straighten your leg. Just like you did
earlier, three, two, one. Down dog splits up and back. Now step your right foot all the way through your hands and pause. Reach out through your chest. Come up onto your fingertips. Now magnetize your
navel toward your spine. It’s actually lifting your belly button away from your front right side. Swing your arms by your
side like an airplane. Shoulders back, engage
the back of your body. Belly lift. Now come all the way
up to a crescent lunge. Alright, lift your pubic
bone towards your navel. Lift your hip points so we’re
getting that abdominal action instead of just kinda letting
the belly come forward. It’s like here’s my breakfast. It’s very healthy. Left arm forward, right arm back twist. Just like you did in chair pose. Here we go. Five, lift up. Four, hug your navel in. Two, hold. Hold, hold, hold. Little pulses, eight, seven, six. Squeeze from your center. Twist, don’t bounce. Hold it out. Crescent lunge, reach it up. Okay, lower your hand. Step to plank, hold. Now lift your left arm up, side plank. Hold it here, breathe, beautiful. Stay here or bring the top
foot on the ground behind you and maybe bend your bottom knee, your bottom knee in towards you. Work towards straightening the leg. Three, two, it’s hard. Plank pose, lower all
the way to the ground. Hands behind your head, here we go. Pulse up. Eight, seven, six, hug
your navel into your spine. Don’t puff the belly out. It takes practice. Hold it up, three, two
and hands by your side. Shoulders back, straight, strong legs. From your belly, push up to plank. Downward facing dog,
left leg up, reach it up. Okay, here we go. Left knee to left elbow. Take it across to the right, let’s do it. Eight, seven, twist. Just like you use all
that abdominal action on your belly and your back, use it here. Three, two, hold it across. Hold, straighten your leg. Three, two, one. Down dog splits, lift up and back and step your left foot
all the way through. Pause here, come up onto fingertips. Take a deep breath, you’ve got this. Hug your outer left hip in. Reach out through your chest. Magnetize your navel toward your spine by using your transverse abdominis, your low, low deep core muscles. Swing your arms by your sides. Reroll your shoulders back. Relift through your belly. Then come all the way up, crescent lunge. Hallelujah, right? Okay, pubic bone lifts to navel. Hip points lift, wrap and
core set through the belly. Right arm forward, left arm back. Five, lift up. It’s the same twisting
action you did on your back. Two more. Don’t let the body move,
your lower body move. Just your upper body. Hold little pulses. Eight, seven, from here, from here. Four, three, two, almost there. Reach all the way up, lower your hands. Step to plank. Side plank, second side, here we go. Lift your right arm up, side plank. Now step your top foot
on the ground behind you. Bend your bottom knee in
toward your chest and hold. Work toward a straight leg
for five, four, three, two. Plank pose, lower all the way down. It’s almost get a good stretch so interlace your fingers behind your back or hold onto a towel or a t-shirt or anything that works for you. Roll your shoulders back
and now lift everything up. Now once again press your
pubic bone into the ground, suck your navel up and in. It’s really hard. It’s gonna take practice,
it’s gonna take patience. Three, two, release all the way down. Okay, here we go, elbows over wrists. Curl your toes under. Firm up your legs, roll
your shoulders back. From your low belly lift up to plank. Downward facing dog. Now let’s add on a little bit. So lift your right leg up. We’re going back through
and we’re gonna add on more. Bring your right knee to your right elbow. This time it’s just four. Twist, three, across. Two, across. One, now straighten the leg and hold. Now you’ve been here before. Lift your left arm up. What? You did this before, bottom leg lifted. You can bend the knee to modify. Hold, three, two, down dog splits. Lift your right leg up and back. Step your right foot all the way through. Pause, come up onto fingertips. Swing your arms by your sides. Hug your navel in, reach it on up. Just four twists. Left on four, right on back twist. Four, up. Three, you got it. Two, one, come all the
way up, warrior two. Okay, here we go. Hands behind your head, elbows wide. Like you’re coming into side angle, you’re gonna reach out long
to the sides of your body. Now work your obliques,
come all the way up. Just five more. Five, crunch. Four, squeeze. Three, squeeze. Two, hug the low belly in. One, hold it up. Excellent. Arms out wide, left hand to your hip. Bring your right hand to the ground and lift your left leg up for half moon. Okay, now hug your navel in. It’s like you’re doing side plank through the sides of your body. And now come up onto your fingertips of the hand that’s on the ground. Firm up your legs, hug your low belly in. Suck your navel is fine. And try and lift your bottom
arm up and hold, balance. Balance, balance, balance. Straight, strong active legs. Now stay here, bring your
hands behind your head. Lightly land into your side angle. Reach it out, reverse your warrior. Big breath in, lower your
hands, step to plank. This time lower all the way to the ground. We’ll take a cobra pose finally, right. Uncurl your toes. Get on the tops of your
thighs, tops of your knee. Roll your shoulders to
the back of the body. Keep them in the back of
the body, come up for cobra. So not here. The shoulders are forward here. I want your shoulders back,
chest reaching forward. Lower down, curl your toes under. Straight, strong legs. Shoulders back, but from your belly. Down dog. Here we go, left leg up. Left knee to left elbow. Take it right to left four times. Four, three, two, one. You’re gonna hold it to the right. Now straighten that leg across, lift your right arm up. You can definitely bend the
bottom knee or keep it straight. Hold for three, two, down dog splits. Left leg up, inhale. Step the left foot all the way through. Pause up on your fingertips. So I really want you to set it up so we really take the time
to focus on what we’re doing so we can suck the navel
in and work the core. Reach your arms up. Okay, four times, right arm forward. Four, hug the belly in. Three, two, work it from here. One, reach it up. Okay, open on that warrior two. Now hands behind your head, elbows wide. Tip it over to the left, reach up the side as I
crunch to the right side. Five, four, squeeze
through your side body. Crunch, two more. Lift, last one lift and hold. Stretch out wide through your arms again. Half moon, bring your
left hand to the ground, right hand to the hip. Lift your right leg up. Now find your balance first. Don’t be in a hurry. You wanna hug your navel up and in. Stretch your right arm up. Get longer through the sides of the body. Think side plank through your upper body. Now come up onto your left fingertips. Find a spot to look at that’s not moving and slowly start to lift
your left hand up and hold. Keep hugging your navel in. Now hands behind your head, elbows wide. Lightly land yourself back to warrior two. Rereach out through your arms, reverse your warrior. Lower your hands. Step to plank. Lower all the way down for a cobra. Uncurl your toes right on
the tops of your thigh. Tops of your feet, shoulders back. Lift up. This should feel good. Stretch the chest, stretch the belly. Lower down, all the way
back to downward facing dog. Okay, you know I love my donkey kicks. So here today we’re gonna
focus on the core work in your donkey kicks. So what I don’t want you to do is kick up and let your back arch a lot. So no arching the back. So we wanna suck the navel into the spine as you kick up to keep
your back really strong. That’s gonna give you so much
more control and the lift up. So some day we’ll find some balance. So here we go. Let’s do eight of them. Shoulders over toward your wrists. Straight, strong arms, bend your knees. Suck your navel into your spine. Here we go. Eight, down. Seven, down. Keep the belly lifting. Six, let that be the focus today. Don’t need to worry about balancing. Five, four, hug the navel in. Three more. Two. One more. Okay, forward fold. Stretch the legs, let your
head and neck relax down. Okay, that’s enough of a rest. Feet together, bend your knees. Reach out through your chest, come up onto your fingertips. Press down through your heels more now. Suck your navel into your spine. Magnetize your navel to your spine. Chair pose. So try not to lead with the belly. Lift your pubic bone toward your navel. You can even just reach
down and give yourself a little feel and make
sure you’re doing that. Alright, here we go. Bend your knees, lower, lower, lower. Chair pose, hold. Or a boat pose. We just came out of chair. Boat pose. I just got all excited
about pubic bone to navel. Hover down, ardha navasana. Hug your navel to your spine. Breathe into your lungs. Keep the shoulders lifted. Hug your knees in. Rock forward and back, three, two, one. And here we go all the way up, chair pose. Make a sound effect when you do it. Now stand and lift your left knee up. Bring your foot anywhere
above or below your knee for tree pose. So much of balancing is your abdominals so that half moon we did earlier, I’m gonna turn and face you, that half moon we did earlier was so much about your abdominal strength
to transition and balance. So hands together in front of your heart. Lift your chest. Lift your pubic bone toward your navel. Hold and breathe. Now lift your left knee back up. Bring your arms by your side. Roll your shoulders back. Hug your navel into your spine. Start to swing yourself
into warrior three. Now just like we talked about earlier, I want your butt cheeks even so not here. That’s half moon. I want your hips nice and even
so spin your left thing in. Shoulders back, hug your navel in. Now squeeze your left knee in, crunch and hug in through your belly. Stretch it out. Keep the lift of your belly. You got five more. Five, out. Four, make this about the
abdominal, stabilization. Three, two, one more. Hold it, chair pose, come on down. I know that’s not what
you were hoping for. Lift your right knee up. Here we go into tree. I’m gonna swing into phase two. Second side, bring that foot anywhere above or below your knee. Now watch that your
hips are nice and even. So drop this hip down a
little bit without sinking. So we prevent the sinking by what? Pubic bone up to the navel. Talk about it with your friends at dinner. They’ll be really impressed. Press your leg and foot into each other. Lift your sternum toward your thumbs and keep that wrapping, core setting, lifting, hugging in action. You’ll never have to do
another crunch in your life if you just really work
that while you’re sitting at your desk, while you’re driving, while you’re picking your kids up. Here we go, warrior three. Lift that knee up, arms by your side. Now go slow. Find a spot to look at that’s not moving. Hug the navel in, shoulders back. Transition yourself. Set the hips up. All starts in the hips,
all about the hips. Hips don’t lie. Hug your navel into
your spine, here we go. In, stretch it out. Make this about the core, stretch it out. Four, out, keep your spine long. Try not to let those shoulders droop. Two, so can we keep our core strong while keeping our back long? Now last one, hold it out. Three, two and chair pose. I know, great news,
great news, chair pose. Here we go. Swing your arms by your side. Hinge at your hips. I call this skier’s pose, shoulders back. Lift your belly button
away from your thighs. Oh, guess what we get to do? Boat pose, all the way down
and lift those feet up. Now ardha navasana hover. Hug your knees in toward your chest. Rock forward and back. Ready, five. Hug your navel in, four. Build up a bit of momentum, three. Two, all the way up, go. You got it? And stand all the way up. Now here’s the kicker. As we do all these moves, I want you to focus on here. So everything. Inhale, reach your arms up. Keep the belly lifting. Lift your pubic bone toward your navel. As you fold forward do
the same thing, hug in. Now come halfway up, inhale. Lift your belly button toward your spine. Step to plank and hold there. Five, four, lift your belly
button away from the ground. Lower all the way down for cobra. Uncurl your toes. Guess what we get to focus on? Lift your navel away from
the ground, shoulders back. Hug your navel in, reach
your chest forward. Work down through your pinky toes. Lower down, downward facing dog. Let’s do this, everybody. We got a lot to go through so here we go. Right leg up, inhale. Right knee to elbow,
take it across the left. Four, three, we’re
putting it all together. Two, one more, hold it
across, straighten the leg. Lift your left arm up, side plank. You got it. Now can you take those hip dips? Five, oh yes. Four, oh so good. Three, two, one. Down dog splits, right leg up. Step your right foot all the way through. Fly your arms by your side. Hug your navel into your spine. Now instead of crescent lunge you’ve got a warrior three, lift off. Hug the navel in five times. Five with the knee. Four, use your abdominals
to pull the knee in. Two, one, hold it here. Bend your right knee. Hug the navel in for balance. Crescent lunge, reach up. Five twists. Five, from your navel. Four, three, you’re gonna keep practicing and you’re gonna get better
and better and stronger. Reach up, warrior two. Hands behind your head, elbows wide. Let’s do those side oblique crunches. Five, four, hug the navel in. Try not to let the belly come forward. Three, two, squeeze the side waist. One, hold it up. Can we come right into half moon? Keeping the hands behind the head, reach out through your chest, set your upper body. Find somewhere to look at at the ground. Maybe have the left foot
forward and lift up. Now flex your lifted leg,
lift your lifted hip. Elbows stay out wide. Suck your navel into your spine. Now find a spot to look
at that’s not moving. Hug the navel in, bend your knee. Reverse your warrior. You’re up and back all the way. Okay, lower your hands, step to plank. Lower all the way to the ground. Told you we got a lot to go through. You guys rocked it. Here we go, hands behind
your head, elbows wide. Five times, lift up. Five, four, don’t forget suck the navel in without sucking in so it’s not sucking in. You’re still able to breathe. Hold up, hands on the
ground, elbows over wrists. Right from this lifted position, shoulders back, curl your toes under. Downward facing dog. Alright. This is when you find
gratitude and appreciation for the fact that you only have two sides. You’re not a spider, you don’t have eight. It’s only two so here we go. Left leg up, left knee to left elbow. Four across, three across. Two across, one, hold. Straighten the leg,
lift your right arm up. Side plank with the bottom
leg lifted, here we go. Five, up. Four, up. Three, I’m in it with you. Two, one, down dog splits, left leg up. Big breath in and exhale. Step your left leg all the way through. Fly your arms by your side,
reach out through your chest. So we don’t want the
shoulders pointing forward. Shoulders back. Work those back muscles, work the belly. Lift up warrior three. Here we go, hug your navel in. Five, our core is stabilizing. Just keep your balance. Three, two, unless you had
too many cocktails last night. Then it’s going to be
really hard to balance and then you do my detox yoga
or maybe the relaxation one. Bend your knee, lightly
land, crescent lunge. Both feet on ground should feel good. Hug the navel in, here we go. Five, hips aren’t moving
from the belly button up. Three, two, shoulders back. Come all the way up. Reach out warrior two. Now hands behind your head, elbows wide. Side crunches. Five, four, three, two, one. Hold it up, we’re coming
right into half moon. Take the torso down. Hug your navel in, find a spot to look at. Lift off half moon. And try and keep your hands
behind your head, elbows wide. Lift that right hip up higher. Hug the navel up and in. Wrap and core set through the belly. Remember your doing something
good for yourself here. Bend your left knee, then
land your right foot down. Reverse the warrior up and back. Lower your hands, plank pose. Forearm plank. Shoulders over elbows, hold. Three, two, lift your left arm up. Side plank, hold. I love a little side plank. I think you’re seeing a
trend with my side planks. Switch your side. That’s only about eight seconds. Hold it up. And back to forearm plank. Lay all the way down, sphinx pose. Shoulders over elbows. Hold your chest forward. Glide your shoulders down the back. It should feel good on your abdominals. Let the tops of your thighs get heavy, your kneecaps down, pinky toenails down. And really reach your chest,
your sternum, forward. Breathe into your lungs. Okay, excellent. Downward facing dog. So you know what to do. Curl your toes under, shoulders back. Lift from your belly up and back. Okay, we’re gonna do one
of my favorite ab exercises and it puts a lot of what we’ve
already worked on together. I call them plank flips. I don’t have a better name for them. So you can write to us and
tell us a better name for them. So from plank you’ve already
done something like this. Really, really similar. Right knee to left elbow. Then I straighten that right leg. Now this time I’m gonna bend the knee like I’m going to side plank, but this time the bottom, the top leg’s bent. Come all the way back through plank. Left knee to right elbow. Straighten the left leg. Lift your right arm up like
you’re moving to side plank, but drop your butt and come back to plank. Here we go, thread the right knee under. Bend your left knee, back to plank. Thread the left knee under,
bend your right knee. Come to plank. 10 more, let’s go. 10, hug the navel in, work your obliques. It’s like 800 degrees today in L.A. so I’m really working up a sweat out here. Hopefully you guys are, too. Last two, last one. Give me a hold of the plank
and then a child’s pose. All the way back. Okay, super fun ab exercise and by super fun I mean kind of hard. So fingers point towards your feet. Hands are back behind you. Roll your shoulders back, turn
your fingers out slightly. Now my hands are as wide as my mat so they’re out pretty wide. Lift your hips up. Now crawl your feet all the way together. Lift your right knee up,
stretch your right leg up. Now here’s where it gets fun. Keep this right leg straight. Slide your hips back,
straighten your left leg. Notice how my hips are
further back than my hands. Lift all the way back up. Four more. Up, three. If you have yoga blocks, you can first work this with
your hands on yoga blocks. Last one, all the way up. Rest, sit down between sides. So all that hugging up and
lifting through your belly, now we put it into work. Okay, so second side, here we go. Hands behind you. Turn the hands out slightly. Shoulders back, lift your
hips, lift your heart. Crawl your feet all the way together. Lift your left knee, stretch
your left leg straight up. Now keep this left leg
straight, flex your foot. Slide your hips back, keep
your butt off the ground. And all the way up. Let’s go. Four and up. And three and up. And two and up. And one and up. And lower down and rest. Practice that one, that’s a good one. Downward facing dog. Move your hair out of the
way, towel off, up and back. Alright, let’s burn out those abs. Last few minutes and you
are done so hang with me. Shoulders over wrists. Here we go. Hop the legs out, hop them in. Eight, seven, six, five,
four, three, two, one, rest. Okay, that was round one. Round two, down dog. Donkey kicks, suck your navel
into your spine, here we go. Eight, seven, six, five, no back bending. Four, three, two, one, rest down. Boat pose, butt to the ground. We’re burning off those
abs, finishing off strong. Lift your feet up. Now straighten your left
leg, bend your right knee. You did this on your back before. Now we’re gonna do it in boat. Twist. Straighten your right
leg, twist to the left. Here we go. 20, 19, 18, 17, 16, 15,
14, suck the navel in. Eight, seven, six, five,
four, three, two, one, done. Put it all together, everybody. One plank jack, one donkey kick. Here we go, only five times, ready. Plank jack one, donkey kick. Plank jack two, donkey kick. Plank jack three, donkey kick. Four, five, sit down. This is it, 20 and then
you’re done with your abs. 20, 19, 18, 17, 16, 15, 13. 10, nine, twist, elbows
wide, suck the navel in. Three, two, done. Done. Child’s pose. Last three minutes here just to stretch. Come to all fours to set up for pigeon. We’re not gonna fold today. You’re gonna slide your
right knee forward and wide. Want you work a bit of a
back-bending action here so push down through your
hands and lift your chest. Now this right butt cheek
is actually off the ground so butt lift, no saggy butt. Butt lift. It’s why you do the
lower body program, too. Lift your chest, roll your shoulders back. You can stay here or you
can interlace your fingers, open the front of the body
that you just worked so hard. Three, two, okay. Switch your sides,
careful with your knees. Just push back to all fours. Left knee forward and wide. Right leg back. Take a deep breath. Set those hips up so they’re even. And then maybe crawl your
hands back, lift your chest. Turn on those back muscles. Pretend your trying to squeeze your knees
together underneath you and maybe again interlace your fingers, this time other thumb on top. Open the run of your body. Three, two, okay. Release. Lay onto your stomach. One boat pose just to even it out and stretch the front of the body. Bend both of your knees, grab the outer edges of
your feet to your ankles. Find the back bend so
curl through your spine, kick your feet into your hands. Hug your knees in. Now once again try not to
puff out through your belly. Press your pubic bone down,
suck your navel up and in. Release. Lay onto your back, flip it on over. Bridge pose. You know I love bridge pose. It’s one of the most therapeutic poses. Make sure your ponytail’s high enough that it’s out of your way so that you can lift
your chin off your chest, pull your shoulders underneath you. Hips up and hold. Maybe just like you did earlier and release your fingers and pull your shoulders underneath you. Now really work this action. Hug the navel up and in. Wrap and core set here, keep that and try and lift your chest. Puff your chest up toward your chin. Roll all the way down. Bottoms of the feet
together, knees out wide. I like to make cactus arms, especially after doing all
that front of the body work, to open up the front of the body. Now if you have time, stay there for a little bit longer. Take a nice little chapasana. You earned it. So healthy for you. Otherwise I will see you very soon. Thank you so much. Namaste. (classical music)

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