Yoga for abs, anyone?
That sounds like a dream, right? It turns out, though, that yoga can build a super strong core, encompassing both your abdominal muscles and your back muscles.
Yoga poses require stability and balance, which enlist the entire core for support. Whether you flow slowly or quickly, yoga engages with the core in a direct way.
Basically, there’s no way you won’t use your core in yoga. But, there are ways to specifically target the abs intentionally.
Let’s get into how to do this.
The Best Yoga Poses for Abs
In order to target and really work the abs, you’ll need to pick the right poses and sequences, along with incorporating proper form in each pose. Think: Standing, twisting, balancing and inverting postures.
These types of poses need your abs to hold the positions safely and to flow in and out of them.
As a general rule of yoga, it’s considered proper form to gently pull the belly in and up within each posture. This engages the core and activates an energy lock to enhance the flow of energy throughout the body.
Keeping that in mind, these are the best yoga poses for working the abs:
Plank: Hands or elbows under the shoulders and tailbone tucked under will engage the core and build strength and endurance.
Chaturanga: As a key part of Vinyasa yoga, Chaturangas involve lowering from a plank position, elbows tucked close to the ribs like a tricep push-up. Not only does this position engage the core like a plank does, it’s easy to add into each sequence of a yoga flow.
Side Plank: Like it sounds, a side plank works the oblique muscles, or side abdominal muscles. Line up your elbow or wrist below the shoulder, stack both feet and extend the top arm upward, keeping the hips lifted.
Warrior 3: Balancing on one leg, extend the other leg behind at hip height, hinge at the hips to bring the torso to a right angle with the standing leg and reach the arms forward by the ears. To maintain the balance and stability required for this pose, the core must stay activated and engaged.
Revolved Half Moon: From Warrior 3, reach the hand opposite the standing leg down to the ground and lift the top arm upward, twisting the torso with the core and challenging your balance.
Standing Splits: From a standing forward fold position, lift one leg up as high as possible and hug your torso in toward the standing leg. This folding position needs a strong core to deepen and to balance.
Chair Pose: In a bent-knee position, the arms lift up by the ears, and the tailbone tucks under to activate the core. Think about pulling the belly button in and lifting up through the spine.
Revolved Triangle: Straighten both front and back legs, square up the hips and fold toward the front leg. Reach both arms toward the earth and twist the same arm up as the leg that is in front. Use the core to twist the entire torso, while keeping the hips squared.
Goddess Pose: With feet out wide, bend the knees outward and sink the hips until they’re in line with the knees. Tuck the tailbone under and lift up through the spine––your abs will engage immediately with this technique. Plus, you’ll get a nice leg burn!
Standing Side Bend: From mountain pose, lift both arms up high and clasp the hands gently. Reach through the hands to lengthen the spine and side bend to one side, staying firmly planted in the feet and contracting the core.
Crow Pose: A fun arm-balancing pose to play with, Crow Pose requires a strong core to stabilize the body as the knees draw up toward the armpits and weight is shifted into the arms to lift the feet off the ground.
Boat Pose: From a lying position, use your arms to lift your torso while lifting your legs up to a bent position. Then, begin to lower the legs to a hover above the ground and lean back into the torso to seriously engage the abs.
Headstand: In order to properly balance in headstand, the core must be so activated that the legs can stay straight over head and in line with the body. Reach through the soles of the feet and put 90 percent of your body weight into your hands or forearms depending on the type of headstand you’re practicing. Playing with a pike shape in this inversion will work the abs even more.
Yoga Sequences for Abs
That’s quite a lot of poses to string together for ab work. So, we’ve come up with several small sequences you can mix and match to focus on different poses on different days.
Feel free to practice as many or as few of the sequences as you’d like, repeating certain ones or ditching others. Listen to your body, and have fun!
**Remember: In order to see physical progress in your abs, a healthy diet must be followed. Click here to get started.
Ab-Focused Sequences:
Warm up
- Sun Salutations A: Two times
- Sun Salutations B: Two times
Sequence 1
- Warrior Sequence 1: Warrior 1, Revolved Triangle, Revolved Half Moon, Warrior 3, Mountain, Standing Side Bend
- Vinyasa: Forward Fold, Plank, Chaturanga, Upward Facing Dog, Downward Facing Dog
- Warrior Sequence 1: repeat on other side
- Vinyasa
Sequence 2
- Plank to Wild Thing Sequence: Roll forward to Plank, Side Plank, extend bottom leg out and lift hips for Wild Thing, Side Plank, Plank, Downward Facing Dog
- Vinyasa
- Plank to Wild Thing Sequence: repeat on other side
- Vinyasa
Sequence 3
- Warrior Sequence 2: Warrior 2, Revolved Triangle, Revolved Half Moon, Standing Split, Yogi Squat, Plank, Upward Facing Dog, Downward Facing Dog
- Vinyasa
- Warrior Sequence 2: repeat on other side
Sequence 4
- Balance Sequence: Forward Fold, Mountain, Standing Side Bend, Yogi Squat, Crow Pose, Headstand, Crow Pose, Chaturanga, Upward Facing Dog, Downward Facing Dog
- Vinyasa
- Balance Sequence: repeat on other side
- Vinyasa
Rest
- Child’s Pose: Take this pose anytime you’d like.
Sequence 5
- Wind-Down Sequence: Mountain, Goddess Pose, Revolved Triangle, Goddess Pose, Revolved Triangle on the other side, Goddess Pose, Mountain, Forward Fold, Boat Pose
Relaxation
Which sequences are your favorites? Let us know in the comments!
