Despite how it seems, keeping your exercise routine consistent and simple is still the best way to get results in the long term, and the same goes for strengthening your core. After all, a sustainable routine is a successful routine.
I reached out to Nick Higgins, a yoga teacher and co-founder of Hotpod Yoga, who wholeheartedly agrees. “I like to keep things simple and consistent through the week,” he says. “For my abs, boat pose is my go-to…For glutes, I love bridge pose.” Two yoga postures that are known for their strengthening benefits and ability to improve posture and ease back pain.
Here’s how to do both poses, and the benefits according to a yoga teacher.
You may like
What are the exercises?
Here are the two yoga moves Higgins recommends for beginners.
1. Boat pose
(Image credit: Hotpod)
“It fires up the core and really connects breath and focus,” Higgins says. The boat works your deep stabilizing core muscles, and depending on the variation you try, can also strengthen your hips and legs.
For a more difficult variation, extend your legs and point your toes. For extra support, place your hands on the mat next to your hips.
Sit on your mat with your knees bent and feet flat on your matLengthen through your spine, keeping your back straight without hunchingSlightly lean back and engage your core muscles. Draw your shoulders down away from your earsLift your legs away from the mat into a tabletop position at 90 degreesExtend your arms alongside your legsHold and breathe.2. Bridge pose
(Image credit: Hotpodf)
“For glutes, I love bridge pose,” says Higgins. “It strengthens the whole back body while opening the hips and chest.” The key to bridge pose is to squeeze your butt as you hold the position while driving through your feet.
Don’t allow your knees to flare outwards or cave inwards; keep them over your heels and try to form a straight line from knees to shoulders, tucking your chin toward you as you do.
Lie on your back on your mat with your entire spine supportedBend your knees and place both feet on the mat, hip-width apartRest your arms by your sidesEngage your core, then slowly lift your hips toward the sky as you peel your back away from the matSqueeze your glutes at the topPress through your heels, draw your knees forward and lightly press into the mat with your handsHoldSlowly lower your hips to the mat, starting from the top of your spine and finishing with your butt.How often should you do the exercises?
“I’ll usually move through both a few times a week, often in the heat, which helps the muscles switch on and makes the whole thing feel more meditative than mechanical,” Higgins says. But don’t worry if you don’t have access to a hot yoga studio, as you can easily do these at home on your mat without heat.
You could perform a few rounds, holding each for several breaths at a time. Alternatively, hold for a set time, such as 30 seconds, then rest and repeat for several rounds.
Yoga is just as much about using your breath as it is about movement. Inhale and exhale through your nose, using expansive breaths rather than restricting them to your chest. This will improve core engagement and ensure you are using your diaphragm properly; breathwork also improves posture.
Follow Tom’s Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.
More from Tom’s Guide
Back to Yoga Mats
SORT BYPrice (low to high)Price (high to low)Product Name (A to Z)Product Name (Z to A)Retailer name (A to Z)Retailer name (Z to A)
Show more