A Quick, 6-Minute Yoga Session For Your Abs

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By: Chris Freytag, CPT // September 7, 2023


Yoga offers an array of benefits, including reduced back pain, improved digestion, and better sleep. It’s also a great way to tone your abs!

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

Here’s how to complete it:

  • Use a yoga mat or soft surface to perform each move.
  • 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!


1. High Plank Pose

Photo Credit: Depositphotos

To perform a high plank pose:

  1. 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 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. 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. Warrior 3 Pose

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. Side Plank Pose

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!

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Photo Credit: Shutterstock

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Learn the different types and benefits of yoga, as well as guidance on how to get started and choose the practice that works best for you!

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yoga outside
Photo Credit: Shutterstock

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Yoga teaches you to find the calm within your breathing. It teaches you how to find a position (an “asana”) and stay in the moment—the here and now. It helps you harness an inner calm no matter what is happening around you or your anxieties for the future.

These poses will help ease your anxiety and give you relief!

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