Yogalates, a fusion of yoga and Pilates, is a popular exercise regimen that emphasises both physical strength and mental calm.
One of the key areas targeted by Yogalates is the core, the muscles of the trunk that support your posture and help with everyday movements.
A strong core is essential for good posture, balance, and stability, making Yogalates an ideal choice for those seeking a full-body workout.
In this blog, we’ll introduce you to 5 Yogalates exercises that will help you build a strong, toned core.
From the classic Plank pose to the challenging Bird Dog, each exercise is designed to work your abs, back, hips and glutes, giving you a comprehensive core workout in just a few minutes a day.
So, grab your yoga mat and get ready to strengthen your core with these Yogalates exercises.
Your Core
The term core refers to the central part of our body. The core incorporates the pelvis, buttocks, lower back, and all the abdominal muscles in the stomach.
Yogalates exercises for the core activate and strengthen these to work in harmony to provide support of our skeleton, organ and limbs.
This leads to controlled movement, improved balance and steadiness, and is referred to as stability. Stability, good core activation and strength is important for all activities in daily life, back care, injury prevention, falls prevention and enhanced performance in sport.
There are many yogalates exercises that strengthen the core weak core muscles can lead to more fatigue, less endurance and injuries.
Conversely, weakness and poor activation of the core muscles can leave you more prone to poor posture, less endurance, lower back pain and muscle fatigue and injuries. Strengthening your core with yogalates exercises can help prevent pain and injury and reduce the risk of falls.
There are many yoga and Pilates exercises and sequences that activate the core. In fact most exercises that involve the use and coordination of your stomach counts as a core exercise.
For example, doing a salute to the sun or warrior pose while keeping your core activated and pelvis stable trains and strengthens all the core muscles.
Other yogalates exercises that strengthen core exercises include planks, sit-ups, lunges, also rubber and fitness ball exercises
As a physiotherapist and yoga and piglets consultant I frequently recommend these 5 yogalates exercise to strengthen the core;
The Plank
The plank is an effective way to begin core strengthening with yogalates. The plank can be done with minimal movement, and can be modified to something easier – eg on forearms and knees.
A more advanced plank – eg dynamic forearm plank lifting alternate leg – depending on where you’re at in your core strengthening journey.
To begin a plank, support your lower body on your forearms with your legs behind you, (you can begin in knees then straighten legs). Push back through your heels, keep your back straight and low, core engaged, breathing and holding this position for 3-5 breaths.
When improving with your core strength, start to hold for more breaths
Reverse Crunch
This yogalates core exercise increases the strength in your low abdominal region.
Begin by laying on your back with your knees bent to your chest. Exhale and lower your feet down to the ground slowly, keeping your lower spine in a neutral position (so as not to strain the lower back) aim to hover your feet elevated slightly off the ground before slowly lifting your knees back up to your chest.
Repeat 10 times slowly.
Bird Dog
This comically named yogalates exercise is ideal for targeting your lower abdominals, gluteal and back! A great yogalates core exercise as it also enhances balance and stability.
Begin by Kneeling on all fours, pressing each finger into the floor, lifting chest gently from shoulders and drawing belly to spine. Then slow begin raising your right arm forward to be level with your ear, at the same time straighten your left leg out by sliding along the floor behind you or lifting the leg to level with the spine. Take 2 slow breaths and hold the pose before lowering arm and leg to the ground, repeat on the other side.
Remember this yogalates core strengthening exercise is practiced with opposite arm and leg.
Repeat 5 times each side.
Glute Bridge
The yogalates Glute Bridge exercises targets both core and your hamstrings and your glutes!
Begin by laying on your back with your hands on the floor, knees bent and feet flat and hip width apart.
Engage your abdominals by lightly drawing belly to spine and begin lifting your pelvis and lower back off the ground. Breath for 3 breaths then lower spine and butt slowly.
Repeat 10 times
Side Plank
This is a more progress yogalates core exercise but can be adapted to all levels of fitness.
To start, lay on your hip on your side and place your forearm flat on the floor, keep the underneath elbow directly lined up beneath your shoulder and both legs can be bent or for an advanced option extended out straight in line with your trunk.
The feet can either be split or staggered for greater support or stacked upon each other and pressing into outer side of underfoot for more of a challenge. Engage your core by drawing belly to spine and squeezing your butt and lift your hips off the floor.
Sit to form a straight line with your head, trunk and legs to your feet.
Breathe slowly and hold for 15 to 30 seconds. Your top hand rest on the side of your hip (easier) or reach up to the ceiling (harder) for variations you may add small arm circles or even lift the top leg.
Try 5 on each side.
The side plank in yogalates works your all your core, shoulders and postural muscles to help you become strong and stable and prevent injury.
Practiced regularly, these 5 yogalates exercises strengthen our core and provide stability and function to get the most out of life!
