Functional yoga for everyone: Effective and safe strengthening of the abdominal and back muscles

The weakened core muscles – the protective corset that surrounds your torso, abdominal and back muscles, do not provide the support and stability necessary for many daily activities, such as lifting heavy objects or staying in a forward-leaning position for a long time.

Fortunately, these muscles can be strengthened safely and effectively. The condition is, of course, that we will exercise regularly. I recommend using this set in conjunction with the spine mobilization set, because both forms of activity are equally important to our health.

Scratching the floor

1. Lie on your back, bend your knees, and place your feet approximately hip-width apart or where they feel stable. Your spine is still in a neutral position – with a natural curve in the lumbar region.
2. Lift both feet up and place your knees just above your hips. You should feel the gentle muscle involvement already in this position. If your knees are too close to your stomach, your lower back will get too close to the mat and your abs will no longer work. 
3. Lightly touch the mat with your toes and bring your knee back over your hip.
4. Alternately touch the mat with the tips of the toes of the right and left foot a few more times.
5. Bring your knees to your stomach for a moment. You can swing sideways if you want.

Unusual crunches

1. Put your feet back on the mat. Straighten your right leg and place it on the mat. 
2. Place your hands under your lower back (not under your lower back or buttocks!) So that the natural curve of your spine is maintained throughout this exercise.
3. Imagine someone glued a board to your upper back and the back of your head – you want them to move together. 
4. Engage your abdominal muscles and raise your chest and head low above the mat as you inhale. Make sure the head is not elevated any higher than the rib cage – look at the ceiling. 
5. Hold this position for 5 seconds and return to the mat with the exhalation. 
6. Change your legs and repeat the same for the other side, first engaging your abdominal muscles and only then lifting your chest and head slightly. 
7. After the exercise is finished, bring your knees to your stomach for a moment and put your arms around them.

STRENGTH IN ENDURANCE!

If you do this exercise regularly, start increasing the number of repetitions as follows: 3 repetitions for right and left leg – 30 seconds of rest – 2 repetitions for right and left leg – 30 seconds of rest – 1 repetition for left and right side – pull knees to the stomach, hug your hands for a minute. It is better to increase the number of repetitions than the length of time you stay in this position.

Balancing cat

Roll over to one side, support yourself with your hand, and come out to a position on all fours.

1. Starting on all fours, straighten your right leg behind you so that your toes rest on the mat and your heel pulls towards the wall behind you.
2. Keeping your spine neutral and engaging the corset, that is, the abdominal and back muscles, lift your right leg up. 
3. Make sure your right hip doesn’t rise higher than your left hip. You lift your leg, not your hip! The leg should be parallel to the mat or slightly lower. Tilt your foot up and point your toes down. 
4. If this is already a difficult position for you, stay here for 5 seconds and then lower your knee to the mat. 
5. If you can, lift your right leg up first, then stretch your left arm out in front of you. Maintain a balance and a strong and stable torso. 
6. As you exhale, lower your leg and hand at the same time, bringing your knee towards the palm and hand towards the knee, but not lifting them off the ground.
7. Inhale, return to the equilibrium position and stay still for a few seconds.
8. As you exhale, lower your hand and knee onto the mat. 
9. You can relax your wrists.
10. Repeat the same sequence on the other side. 

STRENGTH IN ENDURANCE!

If you do this exercise regularly, you can gradually increase the number of repetitions as follows:

Raise your right arm and left leg for 5 seconds, slowly lower both of them and bring them together, repeat a total of 3 times. Change legs, repeat the above exercise 3 times. Rest for 30 seconds by sitting on your heels and letting your upper body drop down. Remember that you can always put a pillow or blanket under your buttocks for added comfort.

Do 2 repetitions of the entire exercise on one side and 2 repetitions on the other side. Rest for 30 seconds on your heels. Repeat the exercise 1 time on each side. Rest a minute sitting on your heels. It is better to gradually increase the number of repetitions than the duration of the position.