If you’re seeking a beginner core yoga poses for stronger Abs are your ticket to success. Yoga is an excellent exercise form for core strengthening. Today, we’ll delve into our top six beginner-friendly core yoga poses, all of which are included in a quick 10-minute yoga workout for core strength.
Table of Contents of yoga poses for stronger Abs
Many yoga poses heavily depend on core strength. Consider the boat pose, a beginner-friendly core yoga pose, where you hold your feet off the ground, engaging your core muscles intensely.
A strong core is vital for maintaining good posture, reducing back pain, and ensuring a healthy spine.
Your core isn’t just your abdominals. It includes your lower back muscles, the erector spinae, your internal and external obliques, and the large underlying muscle, the transverse abdominis. This muscle compresses everything in your mid-section, protecting your spine and organs.
Yoga is excellent for core strengthening as it works all the deep muscles that stabilize your body, providing a strong foundation.
Have you attempted a headstand yet?
This yoga pose and its variations are excellent for core strength, requiring a significant amount of core strength to master, and they look impressive!
Can yoga strengthen your core? Absolutely! Yoga has numerous poses and movements that work and strengthen your core.
Yoga has core-specific holds like the boat pose mentioned earlier and the dolphin plank pose that works your entire front and back core.
Stability and balance poses like warrior 3 and one-handed tiger are excellent beginner yoga poses. Anything that requires balance or stabilization will work the finer muscles of your core, thereby strengthening it.
Is yoga a good core workout? When sequenced correctly, yoga is an excellent core workout. Yoga has many great core strengthening exercises, and when arranged properly, as we have done today, you’ll feel like you’ve given your abs and core a real workout.
Take a look at the yoga workout at the end of this post.
Our top 6 beginner core yoga poses
Let’s dive into the six fantastic beginner core yoga poses. Hold each pose for 30 seconds, rest as needed, and complete two rounds for a quick 10-minute core strengthening workout.
You can download the 10-minute yoga workout as a PDF at the end for your convenience.
Boat pose
Here’s how to do the boat pose yoga for beginners.
The boat pose is an excellent yoga pose for your core. As you perform the boat pose, your entire core works hard to hold you in position without letting you fall backward.
To do the boat pose, sit on your yoga mat. Place your hands just behind your hips and straighten your legs.
Lean back slightly so that you feel the tension in your abs. Keeping your chest up high, try to lift your legs off the floor. You can start with bent legs and then try to straighten them. Once you are strong in position, take your hands off the floor and bring your arms out straight beside your knees. Hold in position for 30 seconds.
If you can’t do the full boat pose to begin with, bend your legs slightly or keep your hands resting on the floor for support. Over time, try to straighten your legs and lift your hands off the floor. It’s all a journey.
Bird dog crunch and Balancing table pose
The bird dog crunch isn’t your typical yoga pose. It’s a dynamic move that uses your core and is one of our favorite core yoga poses.
It essentially combines a plank and a crunch while working on your balance and positioning.
To do the bird dog pose, come to all fours on your mat, with your hands directly under your shoulders, your arms straight, and your knees under your hips
.
Extend your left arm in front of you and your right leg back, creating a straight line from your left hand through your body to your outstretched right leg.
The balancing table pose.
To start the bird dog pose, exhale and draw your left arm and elbow towards your belly button. Simultaneously, bring your right knee towards your left elbow and meet in the middle. As they meet, flex your torso slightly and squeeze your abs.
Inhale and extend your left arm back above your head and your right leg away from your body into the balancing tabletop. Repeat this motion for 30 seconds before switching sides.
Balancing table pose
After the bird dog pose, perform the balancing table pose, which is the static holding version.
This core yoga pose strengthens your abs and lower back while helping you become more aware of your body’s positioning. Try to keep your hips square to the ground and create a strong line from your outstretched hand to your outstretched leg.
You’ve already done the balancing tabletop pose. After completing 30 seconds on each side of the bird dog pose, reset to the balancing table pose and hold the position for 30 seconds per side.
Plank pose
No core workout is complete without a plank. The plank poses or high plank is a comprehensive core strengthening yoga pose.
Once in position, hold yourself still, focusing on your breathing, with your gaze between your fingertips. Engage your core throughout.
To do the plank pose, return to the tabletop position, with your hands under your shoulders and knees under your hips. Extend your left leg and then your right leg back and push onto your toes. You should now be in the plank pose.
Maintain a strong position with your hands under your shoulders and arms straight. Keep your gaze down between your fingertips.
Hold for 30 seconds.
Side plank pose
The side plank pose is a great yoga pose that works the muscles down the side of your torso, your obliques.
To do the side plank pose, start in the plank pose and then shift your weight onto the outside edge of your right foot, placing your left foot on top of your right. Next, lift your left arm off the floor and raise it onto your hip or into the air for better balance.
You are now in the side plank pose. Hold the position for 30 seconds per side.
Once in position, hold yourself still. To increase the intensity, you could drop and lift your hips up and down slowly. To make it easier, you can let your knees drop to the floor.
Supported shoulder stand
Anyone who has done this pose before will know that it indeed stimulates our core, and as a beginner, you will feel it even more. It’s a fantastic yoga pose for your lower abs and lower back. It’s also ideal for strengthening your overall core, balance, and stability.
To do the supported shoulder pose, start by laying on your mat on your back. Next, bring your knees into your chest and keep both your arms down by your side.
Pushing your hands and arms into the floor, straighten your legs and lift your hips up off the floor, taking your feet over your head.
Keeping your upper arm on the floor for support, place your hands on your back to hold your torso vertical. You should be laying down with your feet over your head, hips in the air, and arms supporting your back, holding you in position.
One leg at a time, lift your legs up towards the sky and hold yourself here. You are now in the supported shoulder stand position.
Hold here for 30 seconds.
You have now completed one round of the 10-minute beginner yoga for core strength. Take 30-60 seconds rest and then start again for a total
of two rounds.
Core Strength Yoga: 8 Poses That Build a Strong Core – Yoga Journal
