A toned core is an attractive physical feature to have and has a number of health benefits to go along with it, so there is no surprise that obtaining a flatter stomach is one of the first things that people want to work on. Rather than just doing sit-ups, torso twists, or crunches to get the abs of your dreams, you can opt some yoga moves to tone and tighten the abdomen. So instead of going out and buying tons of spanks or trying to suck everything into that pair of jeans you just bought, try out these yoga moves to strengthen your core!
One of the first and most basic poses you can do to start off your core strengthening with yoga is the classic plank! But this kind of plank may not necessarily be like the ones you are used to doing. Typical planks are geared more towards people who wish to work on arm strength, while these dolphin planks are specifically for working the abdominals.
- Lie down on your stomach and place your forearms and palms flat on the ground. Make sure your forearms are directly under your shoulders.
- Dig your toes into the ground while lifting the rest of your body off the ground.
- Lift your head up just enough to keep your neck’s natural curve, and draw your bellybutton in.
Dolphin Plank Oblique Variation
This pose is a lot like the dolphin plank, but with just a few more elements added for more intensity and a change of pace. Going into this pose right after completing the original dolphin plank will make for a smoother transition and an effective routine for you to go by. This can somewhat be compared to a horizontal torso twist.
- Coming from the dolphin plank, keep your upper body in the same position.
- Depending on what direction you chose to twist, stack either your left foot on top of the right or your right foot on top of the left.
- Balancing your weight between the both of your forearms, draw in your bellybutton in and hold for a few breaths.
Reclining Bound Angle
This pose is one of the easiest poses. Nonetheless, it still does work for your core and gets it into tip top shape! This pose gives you a nice break from the dolphin planks and helps get your body warmed up for the later yoga poses that will be performed on your back.
- Lie down on your back and put the soles of your feet together. Put your hands behind your neck.
- Hold this position as you inhale, and then lift your chest up. Hold for a few breaths and then release.
The boat pose, also called Paripurna Navasana, is a more complicated pose that has major benefits for the core muscles. Requiring much concentration and balance, this pose is the epitome of yoga! Not only will this pose help to tone and tighten your core, but it will also help to improve your balance and posture!
- Sit down on the floor with your knees bent and feet flat on the floor. Put your hands around your thighs and grip tightly.
- Hug your thighs into your hips while you being to lean back. Slowly exhale and lift your legs off the ground and straight up. Balance your weight, making about a 30 degree angle with your body. Press your bellybutton in.
- Hold for a few breaths and gently relax out of the pose.
The child’s pose is another classic yoga position that offers up a number of benefits. This pose is a nice way to relax and cool down your body after all of your other, more rigourous poses.
- Sit down on your knees, that are spread apart. Let your hips set downward towards your knees and lower your forehead to the ground.
- Allow your arms to spread out in front of you and lay your palms down on the ground.
- Hold this position for a few breaths and then release.
These yoga moves are excellent for working out the core, but remember that these are not the only poses you can do! If these poses are too difficult for you to handle, there are a number of other poses for you to try that are easier and could be just as effective. Below are a few more resources for you to take advantage of for other pose options and more information about the benefits of yoga for the abs: