Yoga Poses and Exercises For Abs and Strengthens Your Core

A yoga sequence is made up of some important asana that will strengthen your core strength. While doing yoga is not a very good tool to access to get a six-pack. However, you can expect significant strength in your abs and strengthen your core.

It is very important to have a strong core than to build six-pack abs, which helps in staying active and fit for a long time. A strong core helps maintain posture, provides balance and stability to the body, prevents injuries, and can help target muscle groups. Daily activities like walking, running and sitting can be made much easier with a strong core. As a result, the stress on your muscles and joints is also reduced.

Strengthening the core is not only beneficial for your physical beauty, but is also an important factor for your physical balance, performance during workouts, and mobility.

There are long lists of individual yoga poses that can help you target strengthen your core muscles and plank is one of them. Plank is a simple exercise for abs, which helps in building stability and strength throughout your body. There are many other yoga asanas for core strength, but the basic purpose remains the same – to hold your body straight on the ground with the help of your hands and feet.

A practice of yoga at home may help to strengthen the abs and core. Its target incorporates such yoga poses that are allowed one to move on to more challenging balancing poses.

If you want to give your core a workout, we explain here some poses of yoga for core strength that targets your abs and strengthens as well as tones your core.

Yoga for Core Strength: 5 Easy Yoga Poses for Beginners

These yoga poses for beginners to develop core strength will help strengthen the core muscles, straighten the position of your spine, and help to properly align your posture by stretching your back.

Setu Bandhasana (Bridge Pose)

A great back-bending pose for strengthening both warm up, massages the spine, and opens the heart, and strengthening the rectus abdominis. This restoratively or dynamicallyis pose will allow you to emotional and physical benefits.

How to do:

• Lie on your back and keep both arms straight.
• Now bend your knees and tighten your core and glutes.
• Raise your hips until your knees are in line with your shoulders.
• You can also support your waist with your hands.
• Stay in this position for 10 seconds and then come back to the normal position.
• This exercise tones your core and tones the hips and thighs.

Bhujangasana (Cobra Pose)

Cobra Stretch is a heart-opening reclining backbend that stretches your entire upper body and designed to strengthen the muscles in your shoulders, chest, and back as well as tones the abdomen also.

Cobra Pose is a great pose to enhance strengthens muscles around the spinal column and your core healthy and strong.

How to do:

• First of all, you have to lie down on your stomach on the floor.
• Both your feet should be above the toes and there should be equal distance between your feet.
• Now you have to put your palms on the shoulders and keep them above the ground.
• The distance between the hands should be between 3 to 4 feet.
• Now you have to press your palm on the floor and raise your body backwards.
• Your arms should be straight and parallel and your upper body should be as curved as the back.
• After staying in this pose for some time, you have to leave this posture.

Phalakasana (Plank Pose)

Plank! As simple as it sounds, the more muscles one can activate. This most foundational pose strengthens your body, especially your shoulders and back, builds abdominal strength, and improves your posture as well. Apart from this, it also helps in working out your abdominals, back, hips, pelvis and buttocks. It help you more challenging poses such as Boat Pose and Side Plank Pose.

How to do:

• First of all, you should come in push-ups position on the ground or come in the position of Uttanasana.
• Take your left foot back and in the same way take your right foot back.
• Now straighten the hands placed on the ground and spread the fingers of the hands completely.
• Note that the entire weight of your body should be on your toes.
• Do not bend your knees while doing this asana.
• Now stay in a straight line for some time and then come back to the old state.

Navasana (Boat Pose)

Talking about core strength is one of the best ways to practise boat pose yoga. Yes, it is a strong core key and the pose does works on your abdominal muscles. It remains one of the best ways to focus on your strengthens core, hip flexors and spine.

How to do:

• To do Naukasana, lie on your back.
• Feel your breath leaving the body loose.
• Now while breathing in, lift and hold your legs and head for about 30-40 degrees as shown in the photo.
• Keep breathing in and out slowly.
• Keep in mind that when you bring the body to the relaxation state, at that time come down only while exhaling.
• According to your ability, starting with 10-20 seconds, increase the time.

Vasisthasana (Side Plank Pose)

Vashishthasana yoga is completely a posture of balance on the hands. This yoga pose targets your triceps and wrists. To make strong abs, it would be wrong to ignore the side plank. It is wonderful at building oblique strength and identifying any weaknesses in your joints and muscles.

How to do:

• Come to Dandasana.
• Gently place all your body weight on your right hand and foot. It should be as if your sister’s arms and legs are swinging in the air.
• Place your left foot on your right foot and your left hand on your hip.
• Your right hand should be in line with your shoulder. Make sure it is not below your shoulder.
• Make sure that your hands press the ground and your hands are in a straight line.
• While breathing in, raise your right hand up. It should appear that your hand is standing straight on the ground.
• Turn your neck towards your raised hand and look at the fingers of your hand.
• While exhaling, bring your hand down.
• Slowly come into Dandasana and relax with the breath going in and out.

Core strengthening and toning exercises are a great way to lose belly, side, and leg fat quickly. Core exercises reduce the risk of muscle strain, back injury and pain, and allow you to perform ballistic movements that involve strength, cardio, and flexibility training.

Hey, I am Manish Sharma director at 7Pranayama. It is an internet-based health & wellness portal. It helps you stay internally fit, relieves stress & calms mind with yoga, pranayama, daily breath fitness habits