Exercises For Abs And Waist

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Slim Waist Yoga Routine The Yoga Solution With Tara Stiles

Hi, I'm Tara Stiles, and today on the YogaSolution, I'm gonna show you a nice routine that you can do to slim your waist. Let'sget started. We'll start on all fours on your hands and knees. Make sure the fingers arespread nice and wide. We'll just start to warm up your spine a bit here. So as you inhale,gently drop your belly all the way down toward the ground, looking upward. And then as youexhale, rounding all the way and tucking your chin in. And just a few a more times likethis here on your own here, nice and smooth and easy. If it feels a little bit nicer tomove around a little side to side or circle one way or the other way just anythingat all that feels good to start to get your

spine moving for you. And then when you'reready here, gently tuck your toes, we'll start to lift your hips all the way up and backto your nice Downward Dog. Relax your head and neck and shoulders here. And then slowlywe'll start to walk your feet all the way up to the top of your mat here, one step ata time. Once you're all the way up, folding in, we'll let your head and neck soften. Andwe'll round up into a Chair Pose here. So sink your hips all the way up into a niceChair Pose. Breathing easy, keeping your belly nice and strong. And we'll press your palmstogether, lift up a bit, twist around here. Elbow comes right outside your knee, firmlypush away to spin everything all the way open.

And then gently come all the way back to yourmiddle. Same thing other side here. So twisting around all the way up and over here, easy,easy deep breaths. And we'll come all the way back through your middle. And then asyou exhale, just bring your fingertips all the way down to the ground, folding inwardfor a moment. Next inhale, lengthen up to a nice long, flat back. And then as you exhale,plant your palms, we'll step right back to your Plank Pose here. Top of your push up,just holding on for a few breaths. And from here, gently ease your knees down to the ground.We'll sink into a nice Upward Dog here. So swaying a little bit side to side, openingup the chest and the front of your body. Breathe

a whole lot. And then when you're ready, gentlyease your knees down to the ground, shift your hips up and back to sit on your heels.Take an easy breath in your Child's Pose. And when you're ready, coming back onto yourhands and knees, respreading your fingers, tuck the toes and lift your hips right upand back to your nice Downward Dog here. Relax your heels, relax the shoulders. So we'lltake a big inhale, reach your right leg all the way up and back behind you, Downward DogSplit here. Open up the hips and shoulders. And then we'll take your knee right up intoyour forehead. Round your back here. See if you can actually touch your knee to your forehead.And then send it all the way right back behind

you. Twice more just like that here. Liftyour knee, round your back here, knee right up into your forehead. And, again, send itall the way right back behind you. Last one just like this here. Knee right up into yourforehead, and then softly bring your foot between your hands, Low Lunge. From here,push down, big inhale brings you all the way up to a nice High Lunge. And then as you exhale,spin around to your right side here. Let your arms open nice and wide, big twist. Big inhalefills you all the way back up. Twice more just like that here. Big exhale, easy spin.And the inhale takes you all the way back up to the top. Last one just like that here.Big exhale, easy spin, and the inhale fills

you all the way up. And then right over toyour nice Warrior 2 here. So let your back heel find the ground. Arms softly openingright out to your sides. And simply hanging here for a few breaths. So gently reachingout through your fingertips, hips sinking nice and low, easy gaze over the fingertipshere. And take a big inhale, lift everything all the way up. And then as you exhale, sinkright back down and then all the back here to Reverse Warrior. Keep it going here, stretchall the way back here a bit. And then both legs stay straight, wave your torso up andover to your Triangle here. Maybe the hands on your shin or the fingertips on the ground.Open up the whole front of your body. Easy


What's up, guysé Jeff Cavaliere, ATHLEANX.COM. If you've been a fan of this channel for anylength of time you know that here we train like athletes, ok. Not like bodybuilders, not that there's anythingwrong with that, but we're not out for just purely aesthetic goals here. We want to train you like an athlete, athletically,and then get the aesthetic byproducts of our hard work. So, that being said, today we're going todo something really interesting. We're going

to take the 2 realms of bodybuilding and athletictraining, and pull them all together with one commonexercise, a Stomach Vacuum. That's right. A Stomach Vacuum, one of the most classicbodybuilding exercises of all time. I want to show you how to apply it in theathletic world to not only help us prevent injury, but to help you get more out of yourab training, so even if you are training like an athletelike we do here, you're getting better aesthetic outcomes for your abs, ok. So, that being said, the Stomach Vacuum. Howdo we do ité And then how are we going to

apply it and take it to the next levelé And what is the whole purpose in the firstplaceé The purpose of the vacuum is to target the deep inner abdominal muscles. In this case, the transverse abdominis thatruns this way around our nature's weight belt, right, internally, and our internal obliques. Now, the internal obliques in our transverseabdominus have to be able to cinch down and tighten together to allow the muscles abovethem to work properly. The same way we talked about you can't firea cannon from a canoe. If the canoe is unstable,

the muscles above it, or the cannon itself,won't function properly. If your internal and transverse abdominisare not functioning properly, are not stable or strong enough, it will never get the force and power thatyou should be getting out of your abdominals, rectus, and external obliques that lie abovethat. So, we've got to fix that. So now let's seehow do we do thisé Well, when you look at the Stomach Vacuum, there's a few ways thatpeople do it. You can do it kneeling. You can do it layingdown. I like to do it standing because obviously

we always have to be on our feet here if we'retraining like athletes. Secondly, when you get into this position,I'm going to show you in one second, when you're there, you then should make one veryimportant tweek that a lot of people don't make, I think,to tie it all together and follow up with exactly what I just said, initiating the movement inside and then involvingthe muscles above it so that they can work together the way they prefer to work. So, that being said, the Stomach Vacuum. You'regoing to try to get all the air out of your

stomach first. So, you blow out. Once you've blown out, your goal then is totake your belly button and try to cinch it straight back to your spine imagining thatit's just being pressed straight in. Now, when you do that you can help to visualizethat by imagining you just stepped into an icecold bath of water. You know when you get that feeling like, 'HUUUUUH.'You know, you're kind of like sucking in and you're, and you're really trying to get yourstomach away from that cold wateré It's that same sensation. In that position,the very key tweek that I want you to make

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