With this yoga ab workout you’ll feel the burn in the abdominal muscles! This energizing routine combines poses that not only work your core but also engage the lower abs for a comprehensive workout. Strengthen and tone your midsection while enjoying the benefits of yoga’s calming influence on the mind and body.
17 Yoga Moves That Will Help You Sculpt Abs
Yoga is a fantastic practice that can help strengthen and tone your core muscles, including your abs. Here are 17 yoga moves that can contribute to sculpting your abs:
- Plank: Engage your core by holding a plank position, either on your palms or forearms.
- Chaturanga: From a plank, lower yourself halfway down and hold, engaging your core and arms.
- Boat Pose: Sit with your legs lifted, forming a “V” shape with your body.
- Upward Plank: Sit with your legs extended, hands behind you, and lift your hips towards the ceiling.
- Low Plank: A variation of Chaturanga, holding yourself just above the ground.
- Side Plank: Support your body on one arm and the side of your foot while lifting your hips.
- Dolphin Plank: A forearm plank, engaging your core and shoulders.
- Warrior III: Balance on one leg, extending the other leg and torso parallel to the ground.
- Forearm Plank with Leg Lift: From a forearm plank, lift one leg off the ground and hold.
- Boat Pose Crunches: From Boat Pose, lower and lift your legs while engaging your core.
- Extended Triangle Pose: Stretch your body into a triangle shape, engaging your core.
- Forearm Side Plank with Hip Dips: From a forearm side plank, lower your hips down and up.
- Bridge Pose: Lie on your back, lift your hips towards the ceiling while pressing your feet into the ground.
- Chair Pose: Sit back as if in an imaginary chair, engaging your core.
- Reverse Plank: Sit with your legs extended, hands behind you, and lift your body up.
- Half Boat Pose: Sit with one leg extended and the other bent, engaging your core.
- Wind-Relieving Pose: Lie on your back and hug one knee into your chest at a time.
Remember to focus on proper alignment and engage your core during each pose. Combine these yoga moves with a balanced diet and regular exercise to achieve a sculpted and strong core. As with any exercise routine, it’s essential to consult with a healthcare professional or a certified yoga instructor, especially if you have any pre-existing health conditions.
10 MIN ABS + YOGA – Slow and Controlled Core Workout (No Equipment)
7 Yoga Poses that Work the Lower Abs
Here are seven yoga poses that specifically target the lower abs:
- Leg Raises: Lie on your back with your hands at your sides. Lift your legs off the ground and lower them slowly without touching the floor.
- Knee to Chest Pose: Lie on your back and hug one knee into your chest at a time, alternating between legs.
- Dolphin Plank Leg Lifts: From a forearm plank position, lift one leg at a time while engaging your lower abs.
- Boat Pose with Leg Lowers: Sit with your legs lifted, and then slowly lower them towards the ground while keeping your upper body lifted.
- Supine Toe Taps: Lie on your back with your legs extended upward. Lower one leg at a time towards the ground without letting it touch the floor.
- Low Lunge Knee Tucks: From a low lunge position, bring your back knee in towards your chest, engaging your lower abs.
- Reverse Tabletop Leg Lifts: Sit with your hands behind you, lift your hips off the ground, and extend one leg at a time while engaging your lower abs.
These poses can help you engage and strengthen your lower abdominal muscles. As with any exercise routine, listen to your body, and modify the poses as needed to suit your fitness level. If you’re new to yoga or have any health concerns, consider practicing under the guidance of a certified yoga instructor.
10 Minute Yoga Ab Workout
Here’s a 10-minute yoga workout that focuses on working the abdominal muscles. This sequence will help you engage and strengthen your core while also promoting flexibility and relaxation. Hold each pose for about 1 minute or as long as you can comfortably maintain good form.
- Plank: Start in a plank position with your hands under your shoulders and feet hip-width apart. Engage your core, keep your body in a straight line, and hold for 1 minute.
- Boat Pose: Sit on the floor, bend your knees, and lift your feet off the ground. Extend your arms parallel to the floor. Hold Boat Pose for 1 minute, or if it’s challenging, take breaks as needed.
- Forearm Plank: Lower onto your forearms, elbows under your shoulders. Keep your body in a straight line and engage your core. Hold for 1 minute.
- Dolphin Plank with Knee Tucks: From forearm plank, bring your right knee towards your chest, and then extend it back. Repeat on the left side. Alternate for 1 minute.
- Upward Plank: Sit on the floor with your legs extended, hands behind your hips, fingers pointing forward. Lift your hips toward the ceiling, engaging your core. Hold for 1 minute.
- Supine Leg Raises: Lie on your back, legs extended upward. Lower one leg at a time towards the ground, keeping your lower back pressed into the floor. Alternate legs for 1 minute.
- Bicycle Crunches: Lie on your back, bring your knees towards your chest, and interlace your fingers behind your head. Bring your right elbow towards your left knee as you extend the right leg. Switch sides in a cycling motion for 1 minute.
- Child’s Pose: Sit on your heels, fold your body forward, and extend your arms in front. Take a moment to rest and breathe deeply.
- Seated Forward Bend: Sit with your legs extended, inhale, and reach your arms overhead. Exhale, hinge at your hips, and reach towards your feet. Hold for 1 minute.
- Corpse Pose (Savasana): Lie flat on your back, arms by your sides, palms facing up. Relax your entire body and stay in this resting pose for 1 minute.
Remember to focus on your breath throughout the workout and engage your core in each pose. Always listen to your body, and if any pose feels uncomfortable or painful, feel free to modify or skip it. Happy yoga!
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