8 Yoga-Inspired Exercises To Transform Your Core - Cosmopolitan Sri Lanka
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8 Yoga-Inspired Exercises To Transform Your Core

Hilaria Baldwin shows you how to get abs of steel — and get better at yoga.

Most yoga poses require superior core strength. But if you want to build that strength (and sculpt a sick core while you’re at it), you’ll want to focus on these yoga-inspired moves, hand-chosen by yoga extraordinaire Hilaria Baldwin. Do eight to 10 reps of each and repeat the entire sequence up to three times to feel the burn.

1. Dolphin Plank: Get into plank position with your forearms and palms on the ground, and your shoulders stacked over your elbows. Your body should form a straight line between your head and your heels. Keeping your shoulders away from your ears, brace your core to support your body, and hold the position for 30 to 60 seconds.

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2. Dolphin Plank Twists: Get into plank position with your forearms and palms on the ground, and your shoulders stacked over your elbows. Your body should form a straight line between your head and your heels. Keeping your shoulders away from your ears, dip your left hip toward the ground. Come back to center, then dip your right hip toward the ground. That’s one rep.

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3. Dolphin Plank Jogging Knees: Get into plank position with your forearms and palms on the ground, and your shoulders stacked over your elbows. Your body should form a straight line between your head and your heels. Keeping your shoulders away from your ears and your core tight, bend your left knee and drop it toward the ground. Straighten it, then bend your right knee and drop it toward the ground. That’s one rep.

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4. Dolphin Plank Pike: Get into plank position with your forearms and palms on the ground, and your shoulders stacked over your elbows. Your body should form a straight line between your head and your heels. Keeping your core tight and legs straight, lift your hips straight up into the air. Pause, then release to starting position with control to complete one rep.

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5. Shifting Dolphin Plank: Get into plank position with your forearms and palms on the ground, and your shoulders stacked over your elbows. Your body should form a straight line between your head and your heels. Keeping your shoulders away from your ears and your core tight, shift your entire body forward a few inches or until your shoulders are over your forearms. Shift back to shoulders over elbows. That’s one rep.

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6. Knee to Outer Elbow: Get into plank position with your palms on the ground and your shoulders stacked over your wrists. Bring your hips up and shift them backward into downward-facing dog. From this position, lift your left leg off the ground and extend it straight up until it forms a line between your heel and head. Then, point your toe and bend your knee as you bring it in toward the outside of your left elbow, and shift your hips forward to lower into a plank position. Bring your knee into your chest, then shift your hips back and extend your leg back to starting position. Do eight to 10 reps on the left side, then repeat the same number on the opposite side.

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7. Knee to Inner Elbow: Get into plank position with your palms on the ground and your shoulders stacked over your wrists. Bring your hips up and shift them backward into downward-facing dog. From this position, lift your left leg off the ground and extend it straight up until it forms a line between your heel and head. Then, point your toe and bend your knee as you bring it in toward the inside of your left elbow, and shift your hips forward to lower into a plank position. Then, shift your hips back and extend your leg back to starting position. Do eight to 10 reps on the left side, then repeat the same number on the opposite side.

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8. Knee to Opposite Elbow: Get into plank position with your palms on the ground and your shoulders stacked over your wrists. Bring your hips up and shift them backward into downward-facing dog. From this position, lift your left leg off the ground, and extend it straight up until it forms a line between your heel and head. Then, point your toe and bend your knee as you bring it in toward the inside of your right elbow, and shift your hips forward to lower into a plank position. Then, shift your hips back and extend your leg back to starting position. Do eight to 10 reps on the left side, then repeat the same number on the opposite side.

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From: Cosmo US

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