Abdominal Toning

The key to engaging the lower abdominals, and working them effectively, is to release the solar plexus. Many of the exercises in Kundalini Yoga are directed towards releasing this area. It is especially important when you have an excessive inward curve of the lower spine which can make it difficult to feel the abdominals engage.

For now, we feel the best exercise for the transverse abdominals (intrinsic to a flat look in the midriff) is Plank Pose: Lie on your belly and push up in to a front push-up position. Do Long Deep Breathing with your eyes open gazing at one point.

Alternate Arm & Leg Lifts is another a great and fun to to do all-over toner for your core:

Lie on your back with your arms above you on the floor. Inhale, exhale as you raise your right arm and left leg perpendicular to the floor, inhale lower them, exhale raise your left arm and right leg. And continue. Flex your feet as the legs rise. Point as they lower down.

We recommend Plank Pose for 30 seconds to a minute (you can do this twice). And Alternate Arm & Leg Lifts for 1-3 minutes.

You can end this short sequence by doing Breath of Fire over an extended tongue for 3 minutes consciously releasing the upper abdominal region throughout. Afterwards, sit still for a moment and continue to feel the releasing. When it starts to happen you will feel the support muscles of the lower abdominals and pelvic floor automatically take over.

Our Navel Power DVD has some great sets for all over abdominal toning. Plank Pose and Alternate Leg & Arm Lifts can be found on our Yoga for Beginners & Beyond: Stretch, Strengthen, Be Stress Free DVD.