You already know that yoga is a natural detoxifier, yoga can help alleviate back pain, and yoga will help you sleep better. But did you know that yoga can also land you a strong core and enviable abs? Yep, yoga is basically a superhero. Since a great deal of core strength is involved in every part of a yoga practice, you can whittle your middle without a single crunch. Even if yoga isn’t your favorite way to sweat, give this workout a chance. We’ve pulled four of the best core strength yoga poses and put them into a workout routine you can do anytime and anywhere!
This series is simple to follow, individual in nature and can be done as a workout all on its own or, combined with another cardio or strength workout for added core benefit. Each pose shown below should be held for 30 seconds. The entire set will take three minutes to go through once and six minutes for the second time. Grab a yoga mat and let’s start!
1) Begin on your hands and knees. Pull your abdominals in and step your feet back behind you until your legs are straight.
2) Keep hands directly under shoulders and eyes at the front of your mat so your neck remains aligned.
3) Hold the abdominals and legs tight and make sure your back stays long. Avoid sagging in the low back.
4) If you struggle to hold the position, lower knees to mat while keeping everything else the same.
Hold for 30 seconds.
1) From a seated position, draw naval to spine bracing abdominals and, with hands on floor behind you, bring your legs up off the floor with knees bent in front of the chest.
2) Keeping abdominals tight, slowly lift hands off floor and reach them forward and up while simultaneously lengthening legs upward. Your body will look like a “V” shape. Lengthen spine as you hold. (If your hamstrings are too tight, bend knees slightly.)
3) Keep abdominals tight and breathe.
Hold for 30 seconds.
1) Engage abs and lengthen spine as you reach your arms toward the front of the room and begin lifting your left leg behind you.
2) Continue reaching arms forward and left leg back until your body is parallel to the floor and eyes are gazing at the front of your mat. Keep abs tight! Do not let your back sag.
3) Relax neck and shoulder and breathe gently in and out.
Hold for 30 seconds and switch legs for another 30 seconds.
1) Begin in a full plank with hands under shoulders and feet and thighs touching.
2) Squeeze abdominals tightly and open right arm straight into the air turning body to the side so right foot rests on left foot.
3) Lift body through waistline and hold abs tight as you breathe.
Hold 30 seconds and switch sides for another 30 seconds. Then go back to the beginning and start your second round.