5 Strengthening Exercises to Undertake with a Yoga Block

A yoga block is a versatile prop commonly used to enhance yoga practice by providing stability, support, and alignment assistance. However, yoga blocks can also be utilised for strength training exercises to target different muscle groups and add variety to your fitness routine.

What exercises can I do with a yoga block to improve strength, stability, and flexibility?

1. Block Squats:

Block squats are an excellent exercise for targeting the lower body, particularly the quadriceps, hamstrings, and glutes. Stand with your feet hip-width apart and place the yoga block between your thighs, squeezing it gently. Lower your body into a squat position, keeping your knees aligned with your toes and your back straight. Hold the squat for a few seconds before returning to the starting position. Repeat for a set of 10-12 repetitions. The yoga block provides resistance and helps to engage the inner thigh muscles.

2. Elevated Push-Ups:

Elevated push-ups with a yoga block can intensify your upper body workout by targeting the chest, shoulders, and triceps. Start in a push-up position with your hands on the yoga block, shoulder-width apart. Lower your chest towards the block while maintaining a straight line from your head to your heels. Push back up to the starting position. Repeat for a set of 8-10 repetitions. The elevation provided by the yoga block increases the challenge and engagement of the upper body muscles.

3. Plank Knee Tucks:

Plank knee tucks with a yoga block are an effective exercise to strengthen the core, shoulders, and hip flexors. Begin in a high plank position with your hands on the block directly under your shoulders. Lift one foot off the ground and draw your knee towards your chest, engaging your core. Extend the leg back to the starting position and repeat with the other leg. Aim for 10-12 repetitions on each side. The yoga block provides stability and height to facilitate the knee tuck movement.

4. Side Leg Lifts:

Side leg lifts with a yoga block target the outer thighs, hips, and glutes. Lie on your side with the yoga block placed between your ankles. Support your upper body with your forearm on the floor. Lift your top leg, keeping it straight, and raise it as high as possible without compromising form. Lower the leg back down and repeat for a set of 10-12 repetitions on each side. The yoga block adds resistance and challenges the outer thigh muscles during the leg lift.

5. Bridge Pose with Block:

The bridge pose with a yoga block strengthens the glutes, hamstrings, and lower back while improving spinal mobility. Lie on your back with your knees bent and feet hip-width apart. Place the block between your thighs, squeezing it gently. Press your feet into the ground, lift your hips, and come into a bridge position. Hold the pose for a few breaths before lowering your hips back down. Repeat for a set of 8-10 repetitions. The block adds an extra challenge to the glute muscles during the bridge pose.

In addition to the mentioned exercises, here are two more strengthening exercises you can undertake:

6. Tricep Dips:

Tricep dips with a yoga block are an effective way to target and strengthen the triceps, the muscles on the back of your upper arms. Sit on the edge of a sturdy chair or bench with your hands placed on the yoga block behind you, fingers pointing towards your body. Extend your legs out in front of you, keeping your feet flat on the floor. Lower your body by bending your elbows, allowing them to flare out slightly. Once your upper arms are parallel to the floor, push through your hands to extend your arms and lift your body back up. Aim for a set of 10-12 repetitions. The yoga block provides support and allows for a greater range of motion.

7. Single-Leg Balance:

Single-leg balance exercises help to improve stability, balance, and strengthen the muscles in your legs, particularly the quadriceps and glutes. Stand tall with your feet hip-width apart and place the block on the floor in front of you. Lift one leg off the ground and balance on the other leg. Extend your arms out to the sides for balance. Hold this position for 30 seconds to 1 minute, then switch legs. Repeat for 2-3 sets on each leg. The block can be used as a reference point to help you maintain balance and proper alignment.

Remember to warm up before attempting these exercises and consult with a fitness professional or healthcare provider if you have any pre-existing medical conditions or concerns. It’s important to use the yoga block correctly and maintain proper form throughout the exercises to prevent injury and maximise the benefits. By incorporating these strengthening exercises into your fitness routine, you can take advantage of the versatility of a yoga block and continue to challenge and strengthen your body in new and engaging ways.

Conclusion:

Incorporating a yoga into your strength training routine can provide a new dimension to your workouts by targeting different muscle groups and enhancing stability. From block squats to elevated push-ups, plank knee tucks, side leg lifts, and bridge poses, these exercises offer a range of benefits, including increased strength, stability, and flexibility. Remember to listen to your body, start with appropriate resistance, and gradually increase intensity as you become more comfortable with the exercises. Whether you’re a yoga enthusiast or simply looking to diversify your fitness regimen, utilising a yoga block for strength training can help you achieve a well-rounded and effective workout.

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