6-Minute Yoga For Better Abs

Fitness: Workouts

By: // January 26, 2015


Try this 6-minute yoga series for better abs.

You already know that yoga is a natural detoxifier, yoga can help alleviate back pain, and yoga will help you sleep better. But did you know that yoga can also land you a strong core and enviable abs? Yep, yoga is basically a superhero. Since a great deal of core strength is involved in every part of a yoga practice, you can whittle your middle without a single crunch. Even if yoga isn’t your favorite way to sweat, give this workout a chance. We’ve pulled four of the best core strength yoga poses and put them into a workout routine you can do anytime and anywhere!

This series is simple to follow, individual in nature and can be done as a workout all on its own or, combined with another cardio or strength workout for added core benefit. Each pose shown below should be held for 30 seconds. The entire set will take three minutes to go through once and six minutes for the second time. Grab a yoga mat and let’s start!

High Plank

Chloe Freytag demonstrating High Plank pose in a blue tank top and yoga pants1) Begin on your hands and knees. Pull your abdominals in and step your feet back behind you until your legs are straight.

2) Keep hands directly under shoulders and eyes at the front of your mat so your neck remains aligned.

3) Hold the abdominals and legs tight and make sure your back stays long. Avoid sagging in the low back.

4) If you struggle to hold the position, lower knees to mat while keeping everything else the same.

Hold for 30 seconds.

Boat

Chloe Freytag demonstrating boat pose in a black tank top and yoga pants1) From a seated position, draw naval to spine bracing abdominals and, with hands on floor behind you, bring your legs up off the floor with knees bent in front of the chest.

2) Keeping abdominals tight, slowly lift hands off floor and reach them forward and up while simultaneously lengthening legs upward. Your body will look like a “V” shape. Lengthen spine as you hold. (If your hamstrings are too tight, bend knees slightly.)

3) Keep abdominals tight and breathe.

Hold for 30 seconds.

Related: The Link Between Yoga and Chronic Pain

Warrior 3

 

Chloe Freytag demonstrating Warrior 3 Pose in a blue tank top and yoga pants1) Engage abs and lengthen spine as you reach your arms toward the front of the room and begin lifting your left leg behind you.

2) Continue reaching arms forward and left leg back until your body is parallel to the floor and eyes are gazing at the front of your mat. Keep abs tight! Do not let your back sag.

3) Relax neck and shoulder and breathe gently in and out.

Hold for 30 seconds and switch legs for another 30 seconds.

Side Plank

Chloe Freytag demonstrating Side Plank Pose in a black tank top and yoga pants1) Begin in a full plank with hands under shoulders and feet and thighs touching.

2) Squeeze abdominals tightly and open right arm straight into the air turning body to the side so right foot rests on left foot.

3) Lift body through waistline and hold abs tight as you breathe.

Hold 30 seconds and switch sides for another 30 seconds. Then go back to the beginning and start your second round.

READ THIS NEXT: Plank Your Way To Flat Abs 


Printed from GetHealthyU.com

6 Comments


Brandi Ryner on February 21, 2017 at 9:52 AMReply

What are the best weight loss workouts to strengthen your abdominal muscles,back, and arms


    Chris Freytag on February 23, 2017 at 12:09 PMReply

    Hi Brandi - we have tons of workouts for your abs, back and arms on GetHealthyU and GetHealthyUTV.com - here are a few you can check out but we have tons more too! http://gethealthyu.com/exercises-for-weight-loss/ http://gethealthyu.com/best-bicep-tricep-workouts-youve-never-tried/ http://gethealthyu.com/6-standing-ab-exercises-flat-stomach/ http://gethealthyu.com/how-to-get-rid-of-back-fat/ https://www.gethealthyutv.com/video/30-minute-core-hiit-009043/


Neny on March 9, 2016 at 5:52 PMReply

Please give me the save exercise for 3 weeks post abdominal hysterectomy


    Chris Freytag on March 10, 2016 at 2:55 PMReply

    Hi Neny - It would be best to talk to your doctor when surgery is involved!


Taqiuddin Butt on July 30, 2015 at 1:43 AMReply

Do you have any yoga exercise for diabetic persons ?


    LULU on February 29, 2016 at 6:00 PMReply

    Have you done any research yourself? Yoga is beneficial on every level and to any fitness level. The two most important things for you to take to yoga are: 1. find a gentle class with an instructor who will help you modify poses- so communicate your needs asap, and 2. Listen to your body. Don't try to do what folks who have practiced yoga for years. It's more important to perfect your form in each posture than to go as far into a pose as the instructor or practiced participants. The most important thing is to get out there and MOVE!



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