{"id":3636,"date":"2020-11-26T14:44:28","date_gmt":"2020-11-26T11:44:28","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=3636"},"modified":"2025-06-15T15:19:42","modified_gmt":"2025-06-15T12:19:42","slug":"yoga-for-the-abdomen-poses-for-abs-and-waist","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/en\/yoga-for-the-abdomen-poses-for-abs-and-waist\/","title":{"rendered":"Yoga for the Abdomen: Poses for Abs and Waist"},"content":{"rendered":"\n

Yoga Poses for Belly and Waist<\/h2>\n\n\n\n

During pregnancy, wanting to maintain your waistline and strengthen the abdominal muscles that experience additional stress, it’s beneficial to perform special exercises. You should carefully select yoga poses for the abs, as targeting the rectus abdominis muscles during this period can be extremely dangerous. A light version of the daily workout is presented in a video tutorial<\/a> on the website.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

Benefits of Poses for Belly and Waist<\/h3>\n\n\n\n

Yoga poses for the abs are not only intended for shaping a slim waist. In a routine designed for during pregnancy<\/a>, these exercises are included for the following reasons:<\/p>\n\n\n\n

\u2022 abdominal muscles<\/a> support the internal organs and spine, acting as a kind of support for them;<\/p>\n\n\n\n

\u2022 training the oblique muscles helps them withstand the pressure of a growing fetus during pregnancy, preventing the belly from sagging;<\/p>\n\n\n\n

\u2022 daily exercises make the abdominal muscles elastic, allowing the belly to “bounce back” and regain shape faster after childbirth.<\/p>\n\n\n\n

Before performing yoga asanas for the abdomen, you should consult with your healthcare provider to rule out the possibility of premature birth and any diagnoses that might prevent engaging in Eastern practices.<\/p>\n\n\n\n

Abdominal Exercises<\/h3>\n\n\n\n

Asanas<\/a> are performed barefoot on a gym mat, in comfortable clothing, and with pleasant music. Br<\/a>ea<\/a>thing<\/a> should be calm and even, with movements carried out slowly and smoothly.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

1. Sit down into Vajrasana (Diamond Pose<\/a>): hips rest on the heels of bent legs, hands lie on the knees. Listen to your body and well-being, tune in to the practice, letting go of unnecessary thoughts.<\/p>\n\n\n\n

Transition into a side plank variation: left leg extended along the mat, support on the bent right leg and the palm of the straightened right arm, make bends to the right. The left hand circles over the head and fingers reach forward, then return the hand to the starting position in front of the chest, as if drawing a semicircle. Meanwhile, the pelvis moves up and down, creating tension on the oblique abdominal muscles.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

2. Lie on the right side, supporting your head with the bent right arm. Take a position where the palm of the left hand rests on the mat in front of the chest, the right leg is bent at the knee, and the left leg is extended along the mat, with its toes pointing downwards. Perform the following movements:<\/p>\n\n\n\n

\u2022 lift your left leg and lower it down with a comfortable amplitude, ensuring the heel points directly upward;<\/p>\n\n\n\n

\u2022 once the leg is fixed in the upper position, describe circles with it in both directions;<\/p>\n\n\n\n

\u2022 straighten your right arm so that it becomes an extension of the body, and place the left toe on the mat, lift the torso as much as possible, with the left hand resting on the hip;<\/p>\n\n\n\n

\u2022 straighten both arms and legs while lying on the side, reaching forward with the left arm and pushing the leg back, stretch the oblique abdominal muscles.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

3. Carefully transition to a supine position, extend your arms along the torso, knees bent, feet resting on the mat, shins perpendicular to the floor:<\/p>\n\n\n\n

\u2022 raise and lower the pelvis several times;<\/p>\n\n\n\n

\u2022 lying on your back, connect your palms and bent knees over your abdomen, on the exhale straighten both arms together parallel to the mat and simultaneously lift the joined legs almost at a right angle to the floor, on the exhale return them to the starting position;<\/p>\n\n\n\n

\u2022 grasp the knees of your bent and slightly spread legs with your hands, and rock from side to side.<\/p>\n\n\n\n

Move to the other side and repeat the exercises focusing on the muscles of the right side of the abdomen.<\/p>\n\n\n\n

Technique for Comfortable Asana Practice<\/h3>\n\n\n\n

Begin sessions with a gentle warm-up to prepare the muscles and joints. Yoga poses for the abdomen, which help maintain firm abs during pregnancy, should be performed with safety precautions:<\/p>\n\n\n\n

\u2022 a diagnosis of “uterine\/abdominal tone” is a contraindication for performing yoga asanas for the abs;<\/p>\n\n\n\n

\u2022 transitioning to a supine position is done from a side lying pose by smooth rolling over;<\/p>\n\n\n\n

\u2022 do not start the practice after eating or with a feeling of hunger;<\/p>\n\n\n\n

\u2022 exercises are performed at a comfortable pace, the range of bends and rotations is individual and depends on the well-being and physical condition of the expectant mother;<\/p>\n\n\n\n

\u2022 in poses performed lying on the back, the lower back should be pressed to the mat;<\/p>\n\n\n\n

\u2022 the appearance of the slightest painful sensations is a reason to stop the practice.<\/p>\n\n\n\n

To correctly perform poses for the abs and gain positive effects from yoga practice, it’s convenient to follow tips from the video lesson<\/a> on the website. Abdominal strain is unacceptable for pregnant women, so the yoga asana complex, excluding negative impacts on the growing fetus, is designed for gentle muscle work in the abdominal area and maintaining a slim waist.<\/p>\n\n\n\n

\"Yoga<\/figure>\n","protected":false},"excerpt":{"rendered":"

Yoga Poses for Belly and Waist During pregnancy, wanting to maintain your waistline and strengthen the abdominal muscles that experience additional stress, it’s beneficial to…<\/p>\n","protected":false},"author":11,"featured_media":6542,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[47,45],"tags":[],"class_list":["post-3636","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-womens-health","category-yoga-2"],"yoast_head":"\nYoga for the Core - Poses for Pregnant Women's Belly and Waist<\/title>\n<meta name=\"description\" content=\"A yoga exercise routine for the core is recommended during pregnancy to support abdominal muscles. 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