I’m going to show you a way to change the cobra pose and the downward dog pose into a great way to work your core. This is really going to target the deep core muscles that support your spine.
We’re going to start by getting into a push-up position and slowly letting our hips drop toward the floor. Make sure not to let your lower back flex more than the rest of your spine! You’ll know you did if you start to feel a pinch in your lower back.
Now once your hips are as low as you can comfortably go, don’t just use your hands to push yourself back up. Instead, tighten your abs and use them to pull your hips up straight away from the floor.
As your hips get higher, your arms will start to move overhead. Once this happens, keep your abs tight and think about shifting your hips back toward your feet.
When you first start doing this exercise, start slow. Only do a few reps at a time and don’t drop your hips too much. Some lower ab soreness is expected. As you get used to the movement add more reps and sets!
Enjoy the burn!