Are you tired of doing the same old crunches for your abs workout? If you want to spice things up and keep it engaging, consider incorporating yoga into your routine. Yoga can offer a variety of benefits when it comes to strengthening your core muscles. To help you out, we reached out to a seasoned 63-year-old yoga teacher for her expert advice on the best yoga poses to target your abs. These exercises are suitable for everyone, regardless of age, and can help improve your core strength.
“Many yoga students—especially those over 60—come to their mats with pain from arthritis, previous injuries, and surgical procedures. Yoga can help alleviate discomfort and prevent further injury by improving strength, mobility, and ease of movement,” explains Judy Schnoebelen, instructor for YogaSix. “The development of core strength is key. At Yoga Six, we encourage all students, no matter how old, to invite inquiry into their practice through a deeper connection to sensations in their [bodies]. The core is no exception.”
Engaging in a yoga practice activates the core through movement, breathwork, and stillness. “I often cue my students to ‘energize on the exhale’ and activate their core muscles as they move within and between poses,” Schnoebelen adds.
Now, let’s dive into the best yoga exercises for stronger abs, according to Schnoebelen.
Plank Pose
The classic plank pose is one of the best yoga exercises you can do for total core engagement.
Begin in a tabletop position and kick both feet back. Make sure your shoulders are over your wrists and your body is in a straight line from your head to your feet. Elongate your spine by reaching forward with the crown of your head and back through both heels.
“Lift your pubic bone toward your belly button for a neutral pelvis and hug into your belly and ribs to activate the front container of the core,” instructs Schnoebelen. “Energetically pull your palms toward your toes to increase core sensation.”
Side Plank
The side plank is a stellar exercise for boosting your side core strength.
Assume a forearm plank and rotate your body to one side. Ensure your shoulders are over your elbows. “Pull your pubic bone toward your belly button for a neutral pelvis. Hug your glutes into your sitting bones to activate the back of your core,” says Schnoebelen. “Flex your toes toward your nose and pull your belly and ribs in to activate the front and side of your core.”
Boat Pose
The boat pose is a fun challenge.
Start in a seated position. Bend both knees and lift your feet off the floor. Extend your arms ahead of you or bring them to your heart’s center. Press your sit bones into the floor and elongate your spine. Engage your abs as you strengthen your legs.
Dolphin Pose
If you have vertigo, Schnoebelen stresses to be cautious of dolphin pose, as it’s an inversion.
Begin in a forearm tabletop position. Position your elbows under your shoulders. Press your palms into the floor or clasp them together. Lift your knees off the ground and engage your core. Shift forward and back to activate your shoulders, or bring your toes closer to your elbows and raise your hips toward the ceiling.
Chair Pose
There are plenty of chair pose variations to have fun with, including pulses, twists, and “chairplanes.”
Begin classic chair pose by assuming mountain pose. “Sit your hips down and back, and reach your arms forward or bring them to prayer at [your heart’s] center,” instructs Schnoebelen. “Pull your pubic bone up and your tailbone down and find a neutral pelvis. Pull your belly in and up and squeeze the spaces between your ribs.”
Knee-to-Nose
The knee-to-nose pose fires up the core as you transition from one move to another. It’s usually performed from three-legged dog to low lunge.
When starting from three-legged dog, breathe in and reach back through the heel. “Bend your knee and pull it toward your nose,” Schnoebelen explains. “Energize as you exhale and tighten your belly and ribs. Use your core strength to shift forward until your shoulders are over your wrists. Press the earth away with your palms and energize your upper back.”
Locust Pose
Locust pose is an excellent yoga move to engage your back core.
Begin on your stomach and place your arms by your sides. “Roll your shoulders up and back, squeeze your shoulder blades together, and lift your chest off your mat,” instructs Schnoebelen. “Activate your glutes and lift your thighs off the mat any amount.”
Frequently Asked Questions about Yoga Exercises for Stronger Abs
What are the benefits of yoga exercises for stronger abs?
Yoga exercises are beneficial for strengthening the core muscles, improving posture, enhancing balance and stability, and reducing the risk of lower back pain. Incorporating yoga into your fitness routine can help you develop a strong and toned midsection.
How often should I do yoga exercises for stronger abs?
Consistency is key when it comes to seeing results from yoga exercises. Aim to practice yoga for stronger abs at least 3-4 times a week to experience the benefits. However, listen to your body and avoid overtraining to prevent injury.
Can beginners do yoga exercises for stronger abs?
Absolutely! There are plenty of beginner-friendly yoga poses that can help strengthen your core muscles. Start with simpler poses such as plank, boat pose, and cat-cow stretch, and gradually progress to more challenging poses as you build strength and flexibility.
Should I combine yoga exercises with other forms of exercise for stronger abs?
While yoga exercises are great for strengthening the core, incorporating other forms of exercise such as cardio and strength training can provide a well-rounded fitness routine. Combining different types of exercises can help you target different muscle groups and achieve overall body strength and conditioning.
What yoga poses are most effective for stronger abs?
1. Plank Pose
Plank pose is a great yoga exercise for strengthening the core muscles, including the abs, back, and shoulders. Hold the pose for 30 seconds to 1 minute while maintaining proper alignment and engagement of the core muscles.
2. Boat Pose
Boat pose is another effective yoga exercise for toning the abdominal muscles. Sit on the floor, lift your legs, and balance on your sit bones while engaging your core. Hold the pose for 30 seconds to 1 minute for optimal results.
3. Chaturanga Dandasana
Chaturanga Dandasana, also known as Four-Limbed Staff Pose, is a challenging yoga pose that requires core strength and stability. As you lower down from plank pose, keep your elbows close to your body and engage your abdominal muscles to support your spine.
4. Side Plank Pose
Side plank pose targets the obliques and helps strengthen the side muscles of the core. Lift your body into a side plank position, stacking your feet or modifying with a bent knee for stability. Hold the pose for 30 seconds on each side.
5. Navasana (Boat Pose Variation)
This variation of boat pose involves extending your legs and arms out at a 45-degree angle from the floor, creating a V shape with your body. Hold the pose for 30 seconds to 1 minute while engaging your core and breathing deeply.
