5 easy yoga poses for a toned stomach

Do you despise crunches and other common stomach-toning exercises? Then give these simple yoga exercises for abs a try!

A flat, toned tummy is many women's dream goal, especially in the summer. However, traditional abdominal exercises such as crunches are not only taxing, but they can also harm the lower back and pelvic floor if done incorrectly. That's why, on vogue.es, yoga instructor José Martin Fernández has put together five basic yoga exercises to help you tone your stomach and strengthen your abdominal muscles.

1. the position of the boat (navasana)

Not only your abdominal muscles but also your back and buttocks, can be strengthened with the boat stance. Sit with your legs straight on the floor. Maintain a straight back and neck, then bend your legs and extend them straight up. Raise your arms straight out past your legs at the same time, maintaining tension in your core muscles for five to ten deep breaths. After that, carefully drop your legs. This practice should be repeated three times.

2. Walking the Planking(Phalakasana)

The Plank isn't easy, but it's a popular yoga practice that's great for strengthening the abs, arms, and shoulders. Although there are several levels of difficulty, the basic position remains the same: Lie prone on the floor and push yourself up with your toes and forearms. Make sure your knees and back are straight, and your abdominal muscles are tense. Beginners should hold the pose for five to ten breaths, while expert students can increase the number of breaths progressively.

3. twisting of the abdomen (Jathara Parivartanasana).

In addition to the external oblique abdominal muscles, this exercise strengthens the hips and pelvis. Lie down on your back and open your arms to the small of your back in a sideways motion. Inhale deeply, bend both knees to a 90-degree angle, and then lower them to the right or left until the front knee lands on the floor as you exhale. Caution: Keep your hips as close to the floor as possible! Simultaneously, turn your head in the opposite direction of the floor. Straighten your legs and lower them to the other side as you inhale again. Rep on both sides multiple times.

4. a beetle that has died (Supta Utthita Padasana)

Want biceps, triceps, and a strong core? Then the yoga stance of the dead beetle is for you! Stretch your arms and legs while lying on your back. The tops of your feet and the palms of your hands are pointing to the ceiling. Make sure you don't fall into a hole in your back. Extend your legs at a straight angle upward. Then, draw the left knee toward your chest while extending the right knee forward slightly. Extend your left arm above your head and rest it at the same moment. Slowly and deliberately change the position of your arms and legs multiple times during the exercise.

Raise your hands and legs for the fifth time (Dandayamana Bharmanasana)

The hand-leg lift is beneficial to both the back and the abdomen. To begin, arrange yourself in a quadruped position with your back straight. Then, in opposite directions, extend one leg and one arm, for example, the left leg and the right arm. Tense your abdomen and stretch your back as far as you can. You can stare straight down or slightly forward; just don't stiffen up your neck. Return to the quadruped position and switch sides after holding the pose for around five calm breaths. The exercise should be done five times on each side.