Yoga Poses for Abs (with pictures)

A strong core can really change your body in a variety of ways. With strong abdominal muscles, you will find that you have better balance, more energy, and these muscles can even help to increase your flexibility. Not to mention, a flat stomach looks good! If you want to define your stomach without doing endless, boring crunches, try some of these yoga poses. While yoga may seem gentle, trust me - you'll be feeling the burn in no time.

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1) Boat Pose - Navasana

This pose is one of the best ones you can do to strengthen your abs. If you can, do full boat pose for maximum results. Holding this position will contract your abdominal muscles, working them without the need to perform large movements. The longer you hold this pose, the more you will feel the burn. This is a great pose to do while you're watching TV or chilling with a book.

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2) Plank Pose

This pose will also work your abs. While it may seem like your arms are getting the workout in Plank, your abs are also getting seriously toned while you hold this pose. This is because they tighten in order to help support your body. Hold this as long as you can, take a rest, and repeat. Variations of the traditional Plank work well too, like Forearm Plank.

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3) Warrior III - Virabhadrasana III

This balancing pose may not seem like it focuses on abdominal muscles, but you need to use your core in order to balance. This means the muscles will be contracted while you try to hold this pose. You might not feel much while you are in the pose, but you'll definitely notice some soreness the next day.

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4) Camel Pose - Ustrasana

This more advanced pose is excellent for defining your stomach. The serious backbend not only stretches your abdominal muscles, but it also strengthens them. That's because in this pose, your abs are what is mostly supporting your back and upper body while you bend. Be aware that this pose should be performed by those familiar with yoga, and you should warm up your back and abdominal muscles first.

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5) Side Plank

This challenging pose will work your side abs, or obliques. If you have trouble holding this pose, you can try doing it up against a wall. Don't despair if you can't hold it for very long - you'll get there eventually, and even just a few seconds is great for your muscles.

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6) Bridge Pose - Setu Bandha Sarvangasana

This back bending pose can help you to gain abdominal strength as well. Your abs will help you to lift your bottom and back off the ground, and the stretching motion will keep your muscles flexible. For an extra challenge, lift one leg up in to the air and hold the pose. This will work your muscles a little more, and it can help define those side obliques.

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7) Upward Facing Dog - Urdhva Mukha Svanasana

This is a good pose to stretch those abdominal muscles after you've been working them. Hold this pose to give them a nice stretch. This can help them to be less sore the next day and recover more quickly. If you have abdominal soreness a day or two after your workout, this pose can really help if done a few times a day.

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8) Corpse Pose - Savasana

As always, do savasana after your yoga workout to let your body relax. This will give the muscles a chance to breathe and soak in the workout. Don't skip savasana, it's an easy way to help your body heal faster and recover!

Which one is your favorite pose for abs?

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3 comments

rudra007 profile image

rudra007 2 years ago from India

Helpful, thanks for sharing.


DreamerMeg profile image

DreamerMeg 2 years ago from Northern Ireland

I have done all of these poses, except camel, in circuit training classes, without even knowing that they were yoga poses! Must get back onto that mat! Thanks.


Sushma Webber profile image

Sushma Webber 2 years ago from New Zealand

Great article on the yoga poses to strengthen the abdomen muscles. Well researched and with good photos.

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