With bikini season around the corner it’s time to shape up and tone that midsection. YogaWorks instructor Sadie Nardini guides GT readers through three quick poses that will flatten your abs and bring out the best in your summer beach body.
Yoga targets not only your superficial abdominals, but the deeper core muscles that are often neglected in traditional abdominal
exercises. Sadie’s unique poses will reach all six abdominal muscles, working to effectively transform and firm the midsection.
1/2 CROW PLANK
From Downward Dog, lift your right leg into the air. Bend the knee, and sweep it forward to your outer, upper right arm. Squeeze
and hold as you round your back, firing the inner thighs, hip flexors and front abdominals. Hold for 5 breaths, then return to Dog Pose
and switch sides.
Bonus: This is an excellent arm and shoulder sculpting pose, too!
Beginners: Place the ball of your right foot on the floor, and/or the back knee down, but still engage the leg in and belly up.
FLYING BUTTRESS
From Downward Dog, lift your right leg up behind you. Exhale, bend the knee and bring it into your chest as you round your back
sky-high. From your core, spin onto your outer left foot, and step your right foot halfway up the mat in front of you. Lift your right
arm to the sky and keep the hips lifting for a super side-waist sculpting pose. Hold for 5 breaths, then return to Downward Dog
and repeat on the other side. After your last Flying Buttress, come into Dog Pose.
Bonus: Play with lifting the bent leg’s foot off the floor, and then ground that one, and try to lift the straight leg for an extra-credit
inner thigh workout!
Beginners: Keep both hands down or place your left knee down on the floor for added support, but maintain the lift of your hips
and waist!
DIVING WARRIOR
high. Using your core strength, step the right foot to the right thumb. Ground your back foot down, toes facing slightly forward.
Exhale, and use your belly to pull yourself upright with your palms together at your chest. Inhale, curl inside your front knee and
lengthen your chest.
Exhale, pull up over your legs, twisting towards your back leg as your arms straighten and reach back into your side bend. Repeat
this wavelike motion 5-10 times for a full all-abdominal workout in one move. After your Diving Warrior, return to Downward Dog,
then repeat on your left side.
Bonus: This pose transforms your legs, thighs and gluts along with your abs.
Beginners: Do this move with your back heel up and knee on the floor, and/or only wave as low or high as you need to keep your
back comfortable.
About Sadie Nardini
Sadie is an Ultimate Wellness expert, YogaWorks yoga instructor and the Founder of Core Strength Vinyasa Yoga. She is a columnist
for Yoga Journal, Whole Living Magazine and the Huffington Post. Sadie’s unique perspective on yoga and life sparks a total
transformation on all levels! For more about Sadie, visit SadieNardini.com YogaWorks is the country’s leading authority on providing
quality yoga education and complete wellness programs for every mind and every body. Since its inception, YogaWorks has been
dedicated to offering a wide range of yoga programs that reach all aspects of the community. YogaWorks also offers a renowned
Teacher Training Program and has mentored some of the world’s leading yogis.
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