4 Yoga-Inspired Moves for a Toned Tummy With Namaste Jenay

Date

August 30, 2017
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Los Angeles-based certified Yoga teacher and wellness influencer, Jenay Rose is the health guru behind Namaste Jenay. After obtaining her Bachelor’s Degree from USC, Jenay left the corporate world and her job with a major global brand to pursue her passion for health and fitness. Jenay uses her platform to make mindful and holistic living easily accessible and achievable for all. She even has an eBook, titled, Manifest Your Best Self set to drop later this year which will feature workout guides and exercises to help improve your overall well-being.

As a Yoga instructor, Jenay actively channels the practice for all of its benefits, including strengthening and core stabilization. If you’re looking to tighten up your midsection, Jenay’s got you covered, lending us her expertise with four dynamic exercises for a toned tummy. The exercises are simple, effective, and can be done almost anywhere. Check them out below!

POSE 1: Low Boat to High Knee
Inhale into a low boat position. Fingers clasped. On the next exhale, bring your knees in as close to your shoulder as possible, keeping your toes together. To make the pose more manageable, try bringing your knees in to touch your bellows. Then inhale into low boat position.

Repeat for 30 seconds – 1 minute as fast or as slow as you’d like, keeping the form.

Holy core. You will feel this one almost immediately! If it becomes too much, bring the knees in towards the chest instead of to the outer arms. Bringing the knees to the outer arms will get you ready for all kinds of inversions, strengthening every aspect of your core. Keep your belly engaged the entire time here to really build out the abs by shredding body fat and developing your deep core muscles.

Pose 2: Swan Dive Sit Ups
Start in a sit up position – feet on the floor, knees in the air, lying on the ground. (Pro tip: tuck your feet under a 20lb weight or your couch) Inhale your arms up over your head. Exhale and bring the arms around the body to touch the sides of your feet or ankles. Then inhale to slowly lie down, bringing the hands out in the same circular motion

Repeat for 30 seconds – 1 minute as fast or as slow as you’d like, keeping the form.

These are a great workout for the lower belly, side waist/side body, and arms. Use dynamic movements to create flexibility and strength simultaneously.

Pose 3: Plank Crunches
Start in a plank position, your body should be in a straight line, abs engaged, feeling as if you could pull your toes to your wrists yet nothing moves. You can stay in a plank position, or on an inhale bring the right knee to meet the right shoulder/elbow, repeat this on the left side. To make it even more dynamic, take this into crossovers bringing the right knee towards the left elbow and the left elbow towards the right knee.

Repeat for 30 seconds – 1 minute as fast or as slow as you’d like, keeping the form.

Plank is one of the most classic positions for working your core. To engage the belly, think about bringing the belly button towards the spine the entire time. This is not sucking in, but a tightening motion for the lower abdomen. You are building heat incredibly quickly here, and can make the elbow-to-knee crunch motion as fast or as slow and controlled as you want.

Pose 4: Side Plank Crunch
Start in a plank position, then roll to the outer right foot and hand. Your left side stacks on top of your right side bringing you into a side plank. On an inhale, hover the right foot above the left and reach the right arm out over you. Extend through the foot and fingertips as if you could grow an inch. If this is enough, feel free to stay here. On an exhale bring the knee towards the elbow. Re-extend and repeat! This will test your balance and work the side body, “love-handles,” and of course, your core.

Repeat for 30 seconds – 1 minute as fast or as slow as you’d like, keeping the form.

Do the entire exercise set 3 times for 30 seconds – 1 minute each rep for an incredibly strong side body and toned tummy!