In simple terms, yoga is like magic for your body. It has the ability to reduce stress levels, enhance sleep quality, and correct your posture, while also giving your body a much-needed stretch after a tiring day at work. Moreover, yoga can do wonders in toning your midsection. That’s why we’re here today with five daily yoga routines aimed at sculpting those lean abs.
Your core, comprising the stomach, pelvis, lower back, and hips, plays a crucial role in providing support to your body’s structure. Valerie Meyer, an ERYT-500 and corporate trainer at YogaSix, explains that core exercises are intended to facilitate the coordinated functioning of these interconnected muscle groups. In yoga, the physical practice involves a variety of poses that require the activation of different muscle groups, especially those within the core such as the abdominals, lower back, hips, and glutes.
What sets yoga apart is its comprehensive engagement of both muscles and bones, involving major as well as minor muscle groups. Regular yoga practice can enhance your strength and balance, leading to improved overall body movement and functionality.
Now, let’s get down to business with Meyer’s five daily yoga workouts to sculpt lean abs.
High Boat to Low Boat With Block Pass
- Begin seated on the ground, knees bent and feet planted about a foot ahead of you.
- Lean back with your upper body until you feel core engagement.
- Lift your feet off the floor slowly until they’re parallel to your shins. For balance, place a yoga block on your shins.
- Reach both arms out, framing your legs.
- Hold this position for 5 seconds.
- Breathe in as you grab the yoga block and move it overhead.
- Lean back to form a low boat pose.
- Breathe out and crunch back into boat pose, moving the block back onto your shins.
- Complete 3-5 sets of 5-10 reps.
Three-Legged Plank
- Assume a high plank.
- Breathe in and lift your left leg to move into a three-legged plank.
- Hold for a full breath cycle.
- Breathe out as you squeeze your left knee toward your tricep.
- Breathe in and extend the leg back to a three-legged plank position.
- Breathe out and bring your left leg toward your belly button or nose.
- Breathe in to assume the three-legged plank once again.
- Breathe out as you bring your left leg across your body to the opposite elbow.
- Complete the exercise 5-10 times for 3-5 sets per side to engage your abs and obliques.
Side Plank Crunches
- Start in a plank.
- Bring your right hand to the middle of the mat as you rotate your body to the left.
- Extend your left arm toward the ceiling and lift your left foot off the floor.
- Bring your left elbow to your left knee to crunch at the side.
- Complete 3-5 sets of 10 reps per side.
Goddess Crunches Twists or Oblique Crunches
- Stand tall with your feet in a wide stance.
- Bring your heels in and point your toes out.
- Stretch both arms overhead to form a “V” shape.
- Lower into a deep squat as you bring your arms behind your head, keeping your elbows pressed out wide.
- Breathe in and expand your elbows in opposite directions
- Breathe out as you crunch down to bring your elbow to meet the opposite knee.
- Do 3 sets of 10-15 reps on each side.
Chair with Half Lift Hold
- Begin standing tall with your feet planted hip-distance apart.
- Bend both knees as you lower your hips toward your heels.
- Put a yoga block between your thighs, using your inner thigh muscles to squeeze it.
- Place your hands behind your neck.
- Breathe in as you bring your torso forward until it’s parallel to the floor.
- Start to straighten your legs.
- Press your tailbone back while maintaining a slight bend in your knees.
- Pull your tummy up and ribcage in as you activate your core.
- Hold this position for 5-10 breaths.
- Deepen your knee bend and lower your hips back toward your heels to assume chair pose.
- Hold each pose for 5-10 breaths and repeat each set 10 times.
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
Frequently Asked Questions
What are the benefits of incorporating yoga into my daily workout routine?
Yoga offers a wide range of physical and mental benefits. It helps improve flexibility and strength, reduces stress, increases mindfulness, and promotes overall well-being. By incorporating yoga into your daily workout routine, you can promote a sense of balance and harmony in both your body and mind.
How can yoga help in sculpting lean abs?
Yoga poses target the core muscles effectively, helping to strengthen and tone the abdominal muscles. Poses like Boat Pose (Navasana), Plank Pose, and Side Plank (Vasisthasana) engage the core muscles, leading to improved muscle definition and a sculpted look. By practicing yoga consistently, you can achieve lean abs in a holistic and sustainable way.
Is it necessary to practice all 5 yoga workouts every day to see results?
While practicing all 5 yoga workouts can be beneficial, it is not necessary to do them all every single day. Consistency is key in seeing results, so it’s important to find a balance that works for you. You can mix and match the workouts throughout the week or focus on specific sequences that target the abs if that better fits your schedule and preferences.
Can beginners follow these yoga workouts to sculpt lean abs?
Yes, these yoga workouts are designed to be accessible to practitioners of all levels, including beginners. Each workout includes variations and modifications for different levels of experience, allowing you to progress at your own pace. It’s important to listen to your body, practice proper alignment, and gradually build strength and flexibility as you continue with the workouts.
How long does it typically take to see results from practicing yoga for lean abs?
The timeline for seeing results varies from person to person based on factors such as consistency, diet, and overall lifestyle habits. By practicing the yoga workouts regularly, maintaining a balanced diet, and staying hydrated, you can start to notice improvements in your strength, flexibility, and muscle definition within a few weeks to a couple of months. Patience and dedication to your practice are key in achieving long-lasting results.
