Let’s milk my knowledge for all its worth. I realize I’ve been doing purely recipes daily, but theres more to my expertise than food (although I really dont think I’m an expert at anything). In a few weeks I’m shooting a yoga segment for a pilot series for FitTV. They wanted me to focus on “core” exercise so I was researching and digging up my old yoga school papers and books to compile a short and sweet yet balance core strengthening segment. Now, I must admit, I in no way have a six, four or any kind of “pack”. I’m not out of shape or “pudgy” by any means, but my abs seems to have a hard time getting some definition. I think I have some killer shoulders and biceps (thanks genetics! you should see my dad’s legs!), so I don’t know why they want me to do a tummy segment. I’m built very small but I have way stronger quads and arms so I hope I will not disappoint anyone because of my lack of “packs”. Anyhow,
here are some moves I’m considering and feel free to try them out this week and let me know what you think! Obviously, I’ll visually demonstrate the poses in the segment, but if you are unfamiliar with the poses, google search them or better yet, search on youtube so you can see a video on how to perform them correctly.
1) Navasana (boat pose) – The rectus abdominus is contracts when we raise our legs and torso while our sternum is drawn towards the pubic bone. Holding this pose invigorates the core muscles isometrically
2 )Paschimottanasana: (Seated forward bend)- The upper portion of our rectus is engaged as we flex our torso forward while keeping our legs stable.
3) Setu Bandha Sarvangasana (bridge pose)- This pose helps keep the rectus flexible as well as strong since its a good complimentary stretching exercise.
4) Parvritta Trikonasana (Revolved Triangle Pose): In this pose, we rotate our shoulders while keeping our legs steady to exercise our obliques. Strong and toned internal and external obliques help maintain spinal alignment when we lift heavy weights. As we engage our obliques in Yoga, imagine cinching up strings of a corset, drawing from the side in order to flatten the front
5) Pranayama (breath of fire): One of the most important components to maintaining a strong core is exercise our transversus abdominus. But, unlike other abdominal muscles, the transversus does not move your spine and engaged most often when we sneeze, cough, or exhale. S the most effective way of exercising it involves working the breath. To practice “breath of fire”, breath in and out through the nose and pull your abs in towards the diaphram during the exhalation and out during the inhalation. Its meant to be done very fast and loud, about 2 or three time per second