Articles & Tips > Fitness Tips > VOL.2 Strengthening Home Exercises





Flex and Feel the Power
Are you among the majority of women who would love a trimmer figure but just can’t seem to find the time to squeeze in a visit to the gym, let alone master yoga? You can begin by practice these simple strengthening yoga exercises. In addition to better posture and a perkier butt, you will also fell the benefits of better digestion and more regular bowel movement. Enjoy your newfound strength!



1. Squat
Good for: Toning the legs, butt and core strengthening

How to: Stand with your legs and hips apart and start to push your butt towards your back, just as if you were sitting down on a chair.

  • Your back must be straight by engaging the abdominals, and your body weight should be at the front of the thigh
  • Extend you arms out in front for better balance
  • Using your heels, push your body up to a standing position again
  • Repeat 12 times for 3 sets
 
2. Alternate Hand and Leg Raise
Good for: Strengthening the back and increasing core stability

How to: Assume a tabletop position, with your knees under your hips and your wrists under your shoulders

  • Tuck belly in and pull towards your spine, life your right arm and left leg and start to lengthen your body
  • Always keep your back straight by engaging the abdominal muscles
  • Maintain your balance for 20 seconds and gradually increase the duration to 1 minute



3. Boat Pose
Good for: Strengthening abdominals, relieving stress and improving digestion

How to: Sit on the sitting bones (the 2 bones located at each side of the butt) and lean backwards, keeping your back flat and your chest lifted.

  • Start to take your weight off each foot one by one and raise your arms by the sides of your legs
  • Keep lifting your chest and ensure that your back is straight and your abdominals firm
  • Maintain your balance for 20 seconds and gradually increase the duration to 1 minute
 
4. Side Hover
Good for: Strengthening the core, especially the obliques

How to: Rest on one side of your body, with your elbow under your shoulders.

  • Using your elbow to support the body, push your hips upwards as high as possible so that they are not dropping down
  • Once balance has been achieved by engaging your abdominal muscles, raise the free arm up to the ceiling and lift higher
  • Maintain your balance for 20 seconds and gradually increase the duration to 1 minute