Hello! This week has been flying by — well the whole summer has been flying by for me. I can’t believe it’s already the end of July! I’ve been in Hershey for almost two months already. Since I’ve moved, I’ve been driving between Maryland and PA a lot to visit Tyler. When I’m out of town I don’t have a studio to go to so I typically stick to yoga as my form of exercise because I can bring my mat anywhere and flow on my own. I like to add some strength focused movements into my practice that don’t require any equipment or much space, like these glute focused flows.
Today I’m sharing five core focused exercises that you can do anywhere! These are some of my favorite movements to add into my practice while traveling. Core work is important to add into your yoga practice if you are looking to build strength for inversions and arm balances like headstand, crow and forearm stand. The strength and stability necessary from those postures all come from the core!
1. Forearm Plank
This is great to strengthen your entire core and your low back.
To start, lay on your stomach with your forearms flat on your mat, elbows directly under your shoulders. Engage your core and lift your body off your mat, keeping your body in one straight line from head to toe, pressing through your heels. Do not let your hips sag or rise to protect your low back — if they do, lower onto your knees as you build your strength. Hold for ten breaths.
2. Yogi Bicycles
You may have done bicycles before, but in a yoga practice, it’s really important to treat this move as a vinyasa and move with your breath.
To start, lay on your back with your knees bent together and pulled toward your chest. Keep the knees here as you interlace your fingers behind your head, keep your elbows out wide and lift your shoulders off the mat. This is the inhale position. Exhale as you cross the outside of your right arm to the outside of your left thigh and straighten your right leg. Inhale to come back to center with the knees into the chest. Exhale to twist to the other side.
3. Leg Lifts
I’ve always loved this move! It’s a great move to strengthen your lower abs.
Lay on your back with your arms by your sides. Straighten your legs and raise them to a 90 degree angle, stacking your ankles over your hips. Inhale as you slowly hover your legs two inches above the mat. Exhale as your lift your legs back to a 90 degree angle, keeping the knees together. Make sure you keep your low back pressed firmly on the mat, if that is challenging, you can start practicing with bent knees as you build strength.
4. Boat Twists
Another favorite of mine! Fun fact, I started doing these when I did the P90X ab video in high school….LOL.
To start, begin in a seated position.Tap your toes to the floor and hold behind your quads. Lift your chest and lean back slightly. You can stay here and work your core or begin to lift your toes up to bring your shins parallel to your mat. Bring your hands to your heart, twist your right elbow toward the outside of your left thigh as you inhale. As you exhale, take your left elbow toward the outside of your right thigh. Move with your breath and perform ten twists on each side.
5. Side Plank
I always find side plank to be a good challenge and it’s great to strengthen your obliques and shoulders.
Starting in high plank, bring your heels to touch and roll onto your right palm and stack your left shoulder over your right shoulder. Form a straight line from your head to your feet. You can stagger your feet for more stability or stack your feet for a balance challenge. Reach your left arm up to the sky, as your left hip pulls toward the sky to strengthen your obliques. If you like to add a challenge, you can float your top leg or reach for your big toe. Stay here for five-ten breaths and repeat on the opposite side.
Voila! Five of my favorite core exercises you can do anywhere!
What are your favorite core focused exercises?!
– Morgan