Calling all yogis seeking a powerful core challenge! This HIIT yoga for deep core strength class, led by Carole at Living Lotus Online, is designed to target your deep core muscles, building not just strength but also stability, especially for your lower back and hips.
The class is structured around four invigorating rounds. Each round incorporates toning breath work to connect you with your core and optimize your movements. You’ll then flow through a sequence of exercises that target different core areas, including squats, twists, planks, and bridges.
Warm Up and Core Breath Focus
The class begins with a gentle warm-up, guiding you into child’s pose to make space for some breath work. Carole will walk you through how to utilize toning breath, a technique that involves inhaling to expand the belly and then exhaling while drawing the navel back towards the spine and engaging the pelvic floor muscles. This breath work not only prepares your core for the upcoming exercises but also helps you connect with your deep core muscles.
HIIT Yoga for Deep Core Strength
Once warmed up, you’ll transition into the first circuit. Here’s a glimpse of what to expect:
- Chair Pose with Twists: This exercise combines a squat variation with a torso twist, challenging your core stability and mobility.
- Plank Variations: You’ll explore different plank variations, including standard plank, plank with knee taps, and hovering plank. These variations target your entire core, from your deep abdominal muscles to your obliques.
- Boat Pose (Optional Hand Placement): This classic core exercise strengthens your rectus abdominis (six-pack muscles) and obliques. Carole offers a modification where you can keep your hands on the ground for added support.
- Upper and Lower Ab Work: The circuit incorporates exercises that target both your upper and lower abs. You’ll perform upper ab curls while lying on your back and then transition to reverse curls that engage your lower abs.
Four Rounds of HIIT Yoga for Maximum Results
Each round progresses through the exercises mentioned above, with slight variations to keep your workout dynamic and challenging. You’ll repeat the entire circuit four times, allowing you to build heat and truly target your core muscles.
Modifications for All Levels
The beauty of this HIIT yoga for deep core strength class is that it’s adaptable to different fitness levels. Carole provides modifications throughout the video, allowing you to tailor the exercises to your abilities. For example, if planks are too challenging, you can keep your knees down during the plank variations. Similarly, you can modify boat pose by keeping your hands on the ground for added support.
Feel the Burn and Embrace the Finish
As you progress through the rounds, you’ll likely feel the burn in your core muscles. This is a sign that the exercises are working! After completing the final round, the class transitions into a cool-down and savasana (corpse pose) to allow your body to recover and integrate the workout.
More Than Just a Deep Core Strength Workout
This HIIT yoga class goes beyond just physical exercise. Carole’s calming guidance and emphasis on breath work create a mindful and holistic experience. You’ll leave the class feeling not only physically stronger but also centered and ready to take on the day.
So, are you ready to fire up your core and experience the benefits of HIIT yoga? Grab your yoga mat and join Carole at Living Lotus Online for this challenging and rewarding workout!
