Bikini Yoga:
Firm, Flat Tummy

Every pose you do in yoga has some benefit to your core, especially all those Planks and Chaturangas and the balance poses. For a toning bonus, try these three poses that are sure to firm and flatten.



Boat pose leg lift variation


What it does for me:  lengthens legs and works my abs deeply
Why do it:  You know you want amazing abs!

Sit on your mat, lean back on your forearms, and lift your legs straight up.

Firm your abs and lower your legs straight down to hover a few inches above the floor.

Lift your legs straight back up.  Repeat 20 times.  Take a short rest and try it again!



Boat pose with block variation


What it does for me:  tones inner thighs and abs at the same time!
Why do it:  The block feels great here for added resistance, and you feel like you’re doing good work.

Sit on your mat, knees bent, feet flat on the floor. Place a block between your upper thighs. Come into a Boat pose by leaning your torso back, lifting your bent legs and holding your shins parallel to the floor. Hold your arms parallel to the ground, hands alongside your shins.


Straighten your legs and lower them to hover just above the floor. Your torso will come down to counterbalance, but don’t let your back rest on the floor. Hold for a few breaths.

Raise your legs back up into the Boat variation.  Repeat 20 times.  Take a rest and try it again!



Leg stretch on back


What it does for me:  lengthens legs and works lower and middle abs
Why do it:  Sit ups doesn’t cut it anymore.

This last move is borrowing a little from Pilates, but we can keep our yoga mindset here. Remember yoga isn’t just the poses.  I like to remind myself what yoga rock star Krishna Das says, “it’s loosing yourself in love.” So that could mean that anything we do with love is yoga! Lie flat on your back and lift one leg straight towards your nose and grab your ankle.  Hold for a few breaths and switch legs.  Try 20 times.  


Come back next week for the last installment in the Bikini Yoga series: Boost-the-Burn Cardio.

Comments

arun
13 Jul 2008, 11:17

let me know all the exercises to tone up my abs

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subash
15 Jul 2008, 00:28

Can have the vedios of the abs yoga please.
thanks
subash

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Laurie Timm
16 Jul 2008, 19:10

Hello, I've never done yoga but need to find and easy on my body type of work out I'm a recent cancer survivor and had a stem cell transplant and gained weight from not doing much of any thing while recovering. Please help me.

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Morada
21 Aug 2008, 21:20

Hello, I need help. I have always been fat and I don't like it. Please help me to look good so I can feel good.

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Chrissie
16 Sep 2008, 20:41

These are great! I've done most of the above for years. My mom is a Yoga Instructor here in Sioux City, IA and she highly recommends them as well.

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Christine
17 Sep 2008, 00:40

I have lost alot of weight over a few years. I have had 2 children, who are now grown. I have never been able to get my abs tones. I am 63 and have to be careful as I have 2 disks missing in my lower back. Also my legs were crushed in 03 when someone pinned me between the rear of my car and hers. So I can't kneel to do any positions. I have several friends who are doing yoga and getting wonderful results in body and spirit.

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betty boo boo
24 Oct 2008, 22:32

hi, my name is betty. sometimes i feel like the actual ugly betty. ive been fat forever and i really want to look good. like really good. but it doesnt work out to lose weight. i need help!! please let me loss at least 250 pounds. and then i might start to look good. just please let me do this. for me. and for my husband. will smith. hes always liked me as a thinner person.

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sumathy
24 Nov 2008, 03:54

I wish to learn more of these excercises

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Mandy
02 Dec 2008, 12:43

I have tried yoga numerous times and cant seem to do the poses without falling or hurting myself...is there a trick to this?? I really would like to do this right and get the benefits from the exercises. Thanks

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