Fat Burn: Get Toned Abs With Downward Dog Crunch

Get your blood flowing, your flexibility improving and your core seriously working with this fat burn move that’s a cinch to follow. Think of this move as our adaptation of the traditional Downward Facing Dog.

by Asana Rebel

1 Benefits

Downward Dog Crunch boosts your circulation, increases your heart rate (hello, fat burn!), wakes you up as well as alleviates stiff shoulders and legs.

2 Step-by-Step Guide

Begin by starting in a Downward Facing Dog (stacking your shoulders in line with your wrists, keeping your hips in line with your knees, tucking your toes, lifting your knees off the floor and taking your hips into the air).

  1. Extend your right leg up and bring your right knee to your nose.
  2. Extend your right leg back again and bring your knee to your upper right arm.
  3. Extend your right leg back again and bring your knee to your left elbow.
  4. Extend your right leg back again and bring your knee to your right elbow.
  5. Repeat this motion in quick successions.
  6. Slowly bring your knee to your right hand and foot to your left hand.
  7. Relax into Pigeon Pose and press your fingertips into the mat. Take a few deep inhales and exhales through your nose. (This is the relaxing part!)
  8. Then tuck your toes under again and press yourself back into Downward Facing Dog.
  9. Extend your left leg up and repeat the sequence with your left leg.

3 Focus Areas

  • Stretches your hips, hamstrings and calves
  • Strengthens your quads and ankles
  • Tones your arms and core

4 Fat Burn Tips

Don’t forget to move with your breath! Concentrate on taking long inhales and exhales, all while keeping the focus on your core and holding it strong. We also recommend keeping your head steady between your upper arms and avoid letting it hang. (Who needs extra tension in their neck?)

5 Variations

To keep your spine flexible, feel free to try a twist modification while you’re in this Downward Facing Dog. It’s simple; firmly plant one hand on your mat, then take your other hand across your body to your opposite ankle. Hold this ankle while you bend your elbow, pulling your chest through so you are looking up from your underarm. Breathe deeply and twist gently with each exhale.

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