I’ve noticed that plenty of “abs” workouts these days include various yoga moves. Why? Because yoga poses that support core strength are outstanding for developing great abs.
This post is in 3 parts.
- First is a great yoga ab routine video. The moves are gentle and slow … but very powerful.
- Part two is a series of asanas ideal for developing a strong core.
- Part three is a more advanced video combining Pilates and yoga for a very tough core workout.
Part 1 – Yoga for Abs Video
Part 2 – Asanas that develop your core
You can do the following poses as an ab routine; however, it’s a good idea to do some warm-up poses such as a sun salutation. Otherwise, incorporate into an existing routine.
Holding the poses: It’s up to you. 3 breaths to minutes.
1. Boat Pose
You knew this one would be on the list. Admittedly, I struggle with boat pose. I always prefer more cushioning. Although I don’t care for it, I admit it works for developing a strong core.
• Straighten your legs back out in front and your arms by your sides.
• Bend your knees and lift your feet off the floor.
• Lean back slightly and raise your legs up straight.
• Bring your arms up straight till they are parallel with the floor.
2. Canoe Pose
• From Boat lean back towards the floor as you keep your arms and legs straight.
• Keep your chest up and do not round your low back. Stay long in the spine.
3. Eagle Crunch
• Return to the mid position with your legs still in Eagle.
• Wrap your right arm on top of your left bending your elbows and raising your forearms straight up.
• The backs of your hands should be touching.
• Perform a crunch bringing your elbows to touch your knees in the middle.
4. Half Bridge
• Lie flat on your back with your knees bent, feet flat and slightly apart and your arms by your sides.
• Inhale and lift your hips off the floor, rolling up onto your shoulders into a back bend.
• Bring your arms straight under your torso clasping your hands together between your feet.
5. Fish Pose Variation
• Lie flat on your back with your legs straight and your arms by your sides, palms down.
• Arch your back, lifting your shoulders off the floor, coming up onto the top of your head and elbows.
• Raise both your legs and arms, bringing your feet together in front and your hands together over your thighs.
• Step the other leg back and lower your body towards the floor until your shoulders are directly over your hands, arms straight.
• Your body should be completely straight from heels to head.
• Look down at the floor, keeping your head in line with your spine.
7. Side Plank 1
• Support your body on your toes and hands with your arms and body straight straight.
• Raise one hand to the ceiling while rotating your body to the same side and look up at your hand.
8. Lying Down Twist
• Return to lie on your back with your knees bent, feet flat and arms stretched out to the sides.
1 – Bring your knees into your chest then slowly lower them down to one side, placing your hand on your top knee to help ease the legs to the floor.
• Turn your head to the opposite side and look towards the fingers of your outstretched arm.
2 – Repeat to the other side.