Add this basic workout to your routine
Most people use the word core and abs interchangeably thinking that it is the same. Actually, having a strong core is much more than having six-pack abs. Your abdominal muscles only comprise the upper layer of the abdomen.
Therefore, it is easier to target these muscles to get sit-ups from the washboard. The true hero is his core muscle, which is present deep in the abdomen, protecting its delicate organs and supporting our body structure. Toning and targeting this muscle group can prevent back pain, improve your posture, and improve stability and endurance. There are different types of yoga asanas that can help target this muscle group, but in case you have to choose one then it should be the boat pose or Navasana.
The Navasana or ship pose doesn’t just target your core muscle. It involves the muscles of your entire body. Practicing this pose daily can help develop abdominal and core strength. In addition, it is also good for the hip flexors, the vertebrae, the thighs and the muscles of the lower back.
Boat pose or Navasana
How to do it:
- Sit with your knees bent and your feet flat on the floor. Keep your arms by your side.
- Raise your feet slightly off the floor to position your shin parallel to the floor (your knees should be bent).
- Lean your upper body back slightly, but make sure your spine is straight.
- Straighten your knees to fully stretch your legs. Make sure you don’t lose your balance. Keep your torso upright so that it forms a ‘V’ with your legs.
- Now flex your shoulder muscles and stretch your arms so that they are parallel to the floor with your palms facing down.
- Engage your core muscle and pause for a few breaths. Hold this pose for at least 1 minute, and then return to the starting position.
To reap the benefits of any form of physical activity, including yoga or body weight exercises, it is important to do them the right way. Incorrect posture can cause back pain and muscle tension. Here are some common mistakes you should avoid when performing the ship pose.
Do not compromise your upper back posture. Keep your spine straight and your torso upright. Focus on your breathing and activate your core muscles, rather than fighting to keep a tight V between your thighs and torso. If you are a beginner, start with half the pot (legs bent at the knees). With continued practice, it will be easier to stretch your legs later.