Powerful Yoga Ab Crunches to Get Toned Six Pack Abs

Posted in Diet & Weight Loss,Kundalini Yoga,Yoga by Anmol Mehta

Abdominal Crunches

Yoga Exercises for 6 Pack Abs

If you are interested in developing your abs, whether to get a toned six pack or to enjoy the energy and willpower developing this center gives, this article are some excellent yoga crunches for you to do.  If you have been following this blog for some time, you will certainly have come across some potent ab exercises and sets already such as the, Core Abdominal Power Yoga Set and the Terrific Yoga Ab Exercises and Workout for Shaping Stomach, but I feel that when it comes to developing your abdominal muscles and core strength, variety is always very useful.

The ab crunches I am going to detail for you in this articles are not the easiest to do.  But, if you have been doing your daily yoga workouts, then you should be ready for these challenging exercises.  If you are new to yoga or just getting back to getting fit, not to worry there are plenty of other ab exercises on the website for you to start with.

So, if you are looking for something a little easier then please try Kundalini Yoga Stretch Pose for Core Abdominal Power.  That is a good exercise to start training your ab with, and has some nice modifications for beginners.  Also, at the end of this article I list a few more ab exercises that you might want to try which are great for helping you develop those six packs or balancing your Navel Center.

I call these particular exercises, Yoga Ab Crunches, and many different types of yoga use these movements.  They will become part of the Online Kundalini Yoga Exercises e-book and the Hatha Yoga Galleries hosted here on Mastery of Meditation and Yoga.  In addition, be on the lookout for ab yoga sets incorporating these crunches in the near future in the Free Online Kundalini Yoga Sets.  Also, be sure to check out the Free Online Yoga Classes that we already offer on the website.  

As always, please follow the guidelines for yoga I have laid out in the following documents…  

Beginner’s Guide to Yoga Practice

Guidelines for Kundalini Yoga Practice

Ab Crunches for Six Pack Abs

Illustrations for Yoga Ab Crunches


Ab Crunches Starting Position

Illustration #1 – Ab Crunches Starting Position
 
 
 Ab Crunches Ending Position Variation 1

Illustration #2 – Ab Crunches Ending Positions – Variation 1

 


Ab Crunches Ending Position - Variation 2

Illustration #3 – Ab Crunches Ending Positions – Variation 2

Abdominal Crunches for Six Pack Abs:

A. How to Do Yoga Ab Crunches: 

  • Lie on your back, interlace your fingers and place your hands at the back of your head as shown in Illustration #1 above.  This is the starting position.

  • For variation #1 above, in a smooth motion raise your torso up to 90 degrees and press your chest forward.  Exhale as you come up and then Inhale as you return to the starting position.  This completes 1 crunch.  Keep going and try to isolate and use your abs muscles to pull yourself up.

  • For variation #2, you are going to work your lower abs and your upper abs at the same time.  In this case, as your raise your body up, also bring your legs up and off the floor as far up as you can.  The ending position is shown in Illustration #3 above.  Again exhale as you crunch up and exhale as you lie back down.  Keep going.

  • Both exercises above will give your stomach muscles a great workout, and are great for developing the core center as well as getting six pack abs. 

B. Duration for Yoga Ab Exercises: 15 seconds – 11 minutes.

C. Benefits of Ab Exercises:

  • Excellent exercises for developing six pack abs and strengthening your core.
  • Balances and awakens the Navel Center (Manipura Chakra).
  • Build willpower and strength of character.
  • Strengthens the lower back and hip flexors.
  • Increases energy and gives vitality and vigor.

D. Practice Tips and Cautions for Yoga Ab Crunches:

  • Don’t over strain.  These crunches are not the easiest to do, so if can’t do them yet, follow the suggests I gave above for easier ab exercises and try these later once you are stronger.

  • These crunches can be incorporated into other abdominal sets.  Add them in towards the end.
  • It is perfectly fine to do take breaks in between repetitions.  Just lie on your back when you do and relax, until you are ready to go again.
  • Squeeze your abs to max out the workout, when you bring legs and body up for variation number 2.  This will really give you a great burn.

More Yoga Ab Exercises:

As I mentioned above, there are plenty of other ab exercises you can do to train your core and develop your 6 pack.  Below are some of these for you to try…

Best Yoga Exercise to Get Firm Toned Abs

Kundalini Yoga Stretch Pose for Core Abdominal Power

Dynamic Yoga Sit-ups for a Fast Ab Workout

Article Series - Free Online Illustrated Kundalini Yoga Poses & Exercises

  1. Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book
  2. Illustrated Kundalini Yoga Stretch Pose for Core Abdominal Power
  3. Illustrated Kundalini Yoga Eagle Pose for Powerful Aura
  4. Illustrated Yoga Archer Pose for Building Confidence and Self-Esteem
  5. Illustrated Kundalini Yoga Camel Pose for Optimal Health and Wellbeing
  6. Kundalini Yoga Chair Pose for Sexual Health
  7. Root Chakra Cleansing via Kundalini Yoga Crow Pose
  8. Terrific Yoga Cobra Pose for Healthy Back & More
  9. Kundalini Yoga Frog Pose for Eternally Toned Legs
  10. Best Yoga Asana for Meditation
  11. Beginner's Kundalini Yoga Exercise for Emotional Health
  12. Kundalini Yoga Exercise for Overcoming Deep Seated Fears
  13. Kundalini Yoga Jesus Pose for Inner Strength & Sacrifice
  14. Basic Yoga Poses for Balance
  15. Powerful Yoga to Cleanse & Detox Your Body
  16. Yoga Plank Pose for Arms & Upper Body Strength
  17. Excellent Kundalini Yoga Exercise to Improve Flexibility, Reproduction & Digestion
  18. Best Relaxation Technique & Stress Relief Exercise
  19. Tantra Yoga Practice | Tantric Yoga Technique for Sexual Mastery
  20. Simple Yoga for Upper Body Training
  21. Tough Power Yoga Pose - Not for Beginners
  22. Best Yoga Exercise to Get Firm Toned Abs
  23. Yoga Exercise to Tone Thighs and Buttocks
  24. Lower Back Exercise - Yoga Spinal Twists
  25. Yogic Technique to Power and Cleanse Your Aura
  26. Advanced Tantric Yoga Exercise Video | Triple Lock
  27. White Tantra Yoga Position for Sexual Potency
  28. Excellent Kundalini Yoga Shoulder Exercise
  29. Anger Management Quick Fix Yoga Technique
  30. Dynamic Yoga Situps for a Fast Ab Workout
  31. More Free Yoga Postures | Yoga Bridge Pose for Strengthening Back
  32. Pure Yoga Technique to Train Abs
  33. Powerful Yoga Ab Crunches to Get Toned Six Pack Abs
  34. Terrific Post Natal Yoga Exercise for Weight Loss and Toning
  35. Excellent Thigh Workout from Yoga
  36. More Easy Yoga Exercises - Simple Yoga Twists

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12 Responses to “Powerful Yoga Ab Crunches to Get Toned Six Pack Abs”

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  1. 12
    get six pack abs in a week Says:

    X-Plank: Similar to the regular plank, lying on your stomach, lift
    up on your elbows. My favorite articles are about abs
    exercises (exercitii pentru abdomen). Spears launched her multi-show debut in Las Vegas on Dec.

  2. 11
    Jackson Smith Says:

    If you want to get 6 pack abs from yoga then you need to make a commitment first of all. Immediately stop eating junk food and drinking beer. Proteins that is rice, pea, artichoke or hemp based may be easier on the digestive tract than many lactose, whey and milk proteins. Taking a few five minute breaks to relax and breath throughout the day can significantly decrease cortisol. A lot of Yoga Styles are there to tone your abs.

  3. 10
    chriovelfh Says:

    I surely did not understand that. Learnt a thing new nowadays! Thanks for that.

  4. 9
    28 Blogs to Help You Decide Which Yoga Style is Right for You ยป Nanny.NET Says:

    [...] Powerful Yoga Ab Crunches to Get Toned Six Pack Abs [...]

  5. 8
    Rebecca Goodwin Says:

    Yoga exercises are great there’s a lot of program you can choose with, I might try these abdominal crunches to shape my abs. Up for the post!

  6. 7
    Getting A Fast Six Pack Abs How To | Most Effective Ab Exercises Says:

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  7. 6
    Hatha Yoga Blog » Blog Archive » Best Core Yoga Pose Video Says:

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  8. 5
    Mor Says:

    This is very helpfull exercises !
    thank you very much ( :
    Mor

    how to get a six pack fast

  9. 4
    workouts-abs Says:

    The yoga abs workouts mentioned are great, however don’t forget that a good cardio workout … along with the abs workouts will help out tremendously with your fat loss/six pack abs goal.

  10. 3
    ValerieLovesAbWorkouts Says:

    I didn’t realize that there was a “crunch” type of exercised related to yoga, maybe it’s time I check out the yoga classes at my gym. I am always looking for a more strenuous workout and didn’t think yoga fell into that category; but the second way the crunch was explained in this blog….holy smokes, feel the burn!

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