Emcee, host, local influencer and mother of three, Daphne Iking has really been crunching her abs, and we simply love the result – a tight, toned and flat mid section. And, who doesn’t want that? Get on to Daphne’s yoga-inspired workout moves that you can do at home, or just about anywhere for that for pooch-free torso that looks good beneath and beyond clothes!
1. Side Plank Pose (Vasisthasana)
Targets: Arms, shoulders, wrist and core
A Begin in plank pose.
B Move your right hand slightly forward. Spin to the outside edge of your right foot, so that your left foot stacks on top. Lift hips, without letting them sink toward the floor. Lift your left arm in air, making a long line with the right arm. Press right hand firmly into the floor to engage your triceps and upper back. Squeeze ribs inward and squeeze upper (left) rib down while lengthening the right rib. Hold for five breaths. Repeat on the other side.
2. Bridge Pose
Targets: Stretches hips and spine, and strengthens back and buttocks
Variation 1: A. Lie flat with heels hip-width apart, knees over ankles and arms alongside your body on the floor.
B. Raise your pelvis up as you draw your tailbone towards your heels and your inner thighs toward each other. Press arms into the floor to left spine up, leaving your shoulders, heads and feet in contact with the floor.
A. From the bridge pose, lift your left foot off of the floor with the right knee bent, drawing it towards your face. Straighten the left leg in the air. With the left foot, draw a small circle clockwise and anti-clockwise. Return left leg to original position. Release your spine lowering one vertebra at a time.
B. Repeat with the other leg.
3. Opposite Arm and Leg Raise
Targets: Stretches hamstring and strengthens the abs
A. Begin on all four, aligning your knees under your hips and your wrist under your shoulder. Raise your right arm to shoulder height and your left leg to hip height. Hold for two counts, reaching forward with your fingers and back with your heel. Repeat the move on the opposite side.
B. For a challenge, touch your opposite elbow to your knee as you pull your arm and leg in.
4. Squat thrust with a twist
Targets: Hamstrings, quadriceps and core
A. Stand with your feet shoulder-width apart and extend your arms in
front of you at shoulder height.
B. While in that position, squat down and bend your knees at 90 degrees while twisting your upper body to the left. Come up and repeat one the other side. Keep your weight in your heels and prevent your knees from jutting forward away from your toes. Keep your knees facing forward as your chest and shoulders move side to side. For best results, bend your knees as close to 90 degrees as possible.
5. Leg Raise
Targets: Core, abs and lower back muscles
A. Lie down on your back with your arms rested on the floor, palms facing down. Raise your legs to 90 degrees.
B. Engage your core and lower your legs down to 45 degrees. Hold for 5 breaths.
C. Lower it down and hover your legs just a few inches off of the floor. Hold for another 5 breaths before bringing your legs down. Repeat three times.To counter this pose, hug your knees tight to release tension in the abdominal area.