I found these yoga positions for abs on Self.com. I added in the plank and downward facing dog poses for those of you, like me, who don't know ANYTHING about Yoga (I also added Upward Facing Dog, Forward Fold and Mountain View, the brunette is doing the ab poses). I've been walking at lunch nearly everyday and I'm starting to slim up. I have a few areas that need some extra TLC and Paul was "kind enough" to teach me some floor exercises, including push-ups, which he didn't waste time telling me that the "girl way" is the "cheater way". I think in combination with walking the monster (aka Acosta Bridge) doing the floor exercises Paul and I worked out and maybe dabbling in some of this yoga for abs...Shia might slim down a little quicker.
1. Sit with your knees bent, feet flat on the floor. Grasp your legs under your thighs, slightly above your knees.
2. Lean back slightly. Lift your feet off the floor so that your shins are parallel to the floor. Press the sides of your feet together.
3. Extend your arms straight out in front of your at shoulder height, with palms facing up.
4. Straighten and raise your legs toward the ceiling until your body forms a V shape.
This resembles the "up" position of a push-up, with your arms extended and your legs straight out behind your. Your body is in one straight, diagonal line from your head to your heels.
Rock Roll Push-up
1. Begin in plank. (See above)
2. Draw your right knee up, bringing your kneecap toward your nose.
3. Draw your right thigh up toward the midline of your body.
4. Point the toes of your right foot, and squeeze your raised right leg into your body.
5. Repeat on the opposite side.
1. Begin in seated staff.
2. Press down into your hands. Lift your legs and hips off the floor.
3. Bring the soles of your feet toward the floor so your ankles, hips, and shoulders make a straight, diagonal line.
4. Allow your head to drop back slightly so your chin points toward the ceiling.
Downward Facing Dog
1. Begin in plank (see above).
2. Lift your hips toward the ceiling so that your body makes an upside-down V shape with your feet flat on the floor, your hands turned slightly inward with fingers spread, and your arms extended.
1. From downward-facing dog (see above), step your right foot forward between your hands, aligning your knee over your heel.
2. Lower your left knee towards, but not touching, the floor.
3. Raise your torso and lift your arms overhead, drawing your shoulder blades down your back.
4. Repeat on opposite side.
Corba (on the floor)
1. Lie belly down, toes and forehead pressing gently into the floor.
2. Place your palms next to your body along the sides of your chest, with your elbows bent and your fingers pointing straight ahead.
3. Press down into your palms, curling your shoulders and chest off the floor.
Upward Facing Dog (pushing yourself off the floor)
1. Begin in cobra. (See Above)
2. Push down into your hands, straightening your arms and lifting your hips and thighs off the floor.
3. Arch your chest upward. Keep the tops of your feet firmly planted on the floor.
1. Keeping your legs straight, fold your torso towards your thighs.
2. Rest your fingertips or palms on the floor. If you cannot reach, place your palms on your calves.
(A good starting and ending pose.)
1. Stand with your big toes touching, heels slightly apart.
2. Lift your kneecaps and roll your thighs inward, tucking your tailbone underneath you and rolling your shoulder blades down your back. Let your arms hang at your sides, palms facing forward. You may raise your arms above your head.
3. Lift the crown of your head toward the ceiling.