The 6 Minute Yoga Workout That Will Tone Your Core

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By: Chris Freytag, CPT // December 1, 2023


Yoga isn’t just stretching. It actually offers an array of benefits! Reduced back pain, improved digestion, and better sleep can all come from yoga.

It’s also a great way to flatten your abs!

This quick, 6-minute yoga workout is perfect for when you’re in a time crunch or as a quick way to get moving in the morning. It includes 4 different yoga moves that specifically target your upper and lower abs.

WORKOUT INSTRUCTIONS:

  • Use a yoga mat or soft surface to perform each exercise.
  • You’ll hold each pose for 30 seconds to 1 minute, depending on the move.
  • Go through the whole sequence twice for a total of 6 minutes.
  • Remember to breathe throughout!

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    1. The High Plank

    Photo Credit: Depositphotos

    To perform a high plank pose:

    1. Begin on your hands and knees. Pull your abs in and step your feet back behind you until your legs are straight.
    2. Keep hands directly under your shoulders and your eyes at the front of your mat, keeping your neck aligned.
    3. Hold your abs 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 your knees to the mat while keeping everything else the same.
    5. Hold for 30 seconds.

    2. The Boat Pose

    A woman performing a yoga boat pose.
    Photo Credit: Depositphotos

    How to perform a boat pose:

    1. From a seated position, draw your naval to the spine and brace the abdominals. With your hands on the floor behind you, bring your legs up off the floor with your knees bent in front of your 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 your spine as you hold. (If your hamstrings are too tight, bend your knees slightly.)
    3. Keep abdominals tight and breathe.
    4. Hold for 30 seconds.

    3. The Warrior 3

    A woman performing a warrior 3 yoga pose.
    Photo Credit: Shutterstock

    To perform a warrior 3 pose:

    1. Engage your abs and lengthen your spine as you reach your arms toward the front of the room and begin lifting your left leg behind you.
    2. Continue reaching your arms forward and your left leg back until your body is parallel to the floor and your eyes are gazing at the front of your mat. Keep those abs tight! Try not to let your back sag.
    3. Relax your neck and shoulders and breathe gently in and out.
    4. Hold for 30 seconds, then switch legs and hold for another 30 seconds. (A total of 1 minute.)

    4. The Side Plank

    A woman performing a side plank.
    Photo Credit: Depositphotos

    To perform a side plank:

    1. Begin in a full plank pose with your hands under your shoulders and your feet and thighs touching.
    2. Squeeze your abs tight and open the right arm straight into the air, turning your body to the side so the right foot rests on the left foot.
    3. Lift your body through your waistline and hold abs tight as you breathe.
    4. Hold for 30 seconds, then switch sides and hold for another 30 seconds. (A total of 1 minute.)

    Next, go back to the beginning and start your second round!

    How To Start Working Out Again (& Stick With It!)

    Two women working out together.
    Photo Credit: Shutterstock

    Whatever the reason – lack of time, injuries, pregnancy, or just don’t enjoy exercise – most of us experience a lull in exercise at one point or another. Regardless, getting back to the gym after time away can be tough!

    When you are ready to get back at it and stick to it for good, here are 9 tips to show you how to start working out again and stay with it.

    How To Start Working Out Again (& Stick With It!)

    The Beginner Strength Training Guide for Women

    woman lifting kettlebell
    Photo Credit: Shutterstock

    Starting a strength training routine can be intimidating and confusing. Walk onto any weight floor in the gym, and it seems everyone there has a plan and knows what they’re doing but you!

    Of course, the truth is that everyone had to start as a beginner at one time. That’s why we created this beginner strength training guide for women.

    The Beginner Strength Training Guide for Women

    3 Walking Workouts For Weight Loss

    Fitness woman taking a break after running
    Photo Credit: Depositphotos

    If you want to start working out or get back in shape after taking a break from exercise, there’s no better—or more convenient—form of exercise than walking. Walking is low-impact and doable for almost everyone, but if weight loss is your goal, we’re here to tell you that intensity is the key to success.

    3 Walking Workouts For Weight Loss



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