Discover 17 invigorating yoga poses perfect for sculpting your abs and enhancing your core strength. Transform your practice and achieve the toned abdomen you’ve always desired.
Butterfly Crunch Yoga Pose
Procedure: Sit on the floor with your knees bent and open to the side in a butterfly position. Raise your head and shoulders and crunch your rib cage toward your pelvis. Pause, then slowly return to the starting position.
Complete as many reps as possible for 30 seconds.
Tabletop abs Yoga Pose
Procedure: Lie on your back and lift your legs into a tabletop position with knees bent and legs at 90 degrees. Raise your head and shoulders and crunch your rib cage toward your pelvis. Pause, then slowly return to the starting position.
Complete as many reps as possible for 30 seconds.
Crow Yoga Pose rolls
Procedure: Sit upright, resting on your tailbone, with your knees bent, and toes pointed toward the ground. Bring your bent arms out in front of you, and rest your elbows on your knees, palms up. Using your core for power and control, roll your body backward until your shoulders touch the ground. Keep your arms in the same position the entire time. Roll back to start.
Complete as many reps as possible in 30 seconds.
Block Bicycles Yoga Pose
Procedure: Lie on your back and bring your legs into a table-top position. Place a yoga block on your thighs and hold it in place with your forearms. Lift your shoulders slightly off the floor and gaze at the block. Slowly extend your right leg until it’s straight and hovering above the floor.
Repeat for 15 seconds on each side.
Block Transfer Yoga Pose
Procedure: Face up on the floor with your legs and arms straight, elevated a few inches off the ground. Hold a block between your hands. Bring your knees into your chest, ending with your shins parallel to the floor. At the same time, lift your torso and bring your arms overhead and toward your legs. Place the yoga block on your shins. Pause, then lower back down to start. That’s one rep.
Complete as many reps as possible in 30 seconds.
Forearm-Plank Oblique Dips Yoga Pose
Procedure: Start in a forearm plank position. Make sure your abs are tight and squeeze your butt. Slowly dip the right hip to the right side until the hips are about one inch off the ground. Return to the center, then repeat on the other side.
Continue alternating for 30 seconds.
High Plank to Forearm Plank Yoga Pose
Procedure: Begin in a high plank position, toes tucked, elbows under shoulders, and core tight. Then lower your right arm to the ground until you are resting on your forearm. Do the same with the other side. Then, lift back to the starting position, one arm at a time.
Continue alternating for 30 seconds.
Plank with Knee Dip Yoga Pose
Procedure: Start in a forearm plank position. While holding the plank, lower your right knee to the ground for a quick tap, return to center, then lower your left knee to the floor for a quick tap.
Continue alternating for 30 seconds.
Plank Step Out Yoga Pose
Procedure: Start in a plank position, hands under your shoulders and feet next to each other. Step your right foot to the side, then return to the center. Repeat on the other side.
Continue alternating for 30 seconds.
Plank Jack Yoga Pose
Procedure: Start in a plank position, hands under your shoulders and feet next to each other. Jump your feet out to a wide V, then jump them back in again.
Complete as many reps as possible in 30 seconds.
Spiderman Yoga Pose
Procedure: Get into a plank position with your hands shoulder-width apart on the floor. Keeping your hips square to the floor, lift your left leg and bring it toward your left elbow. Return to the start and repeat with the other leg.
Continue alternating for 30 seconds.
Dolphin Pushup Yoga Pose
Procedure: Begin in a dolphin pose, like a downward dog, but with your forearms on the ground. From here, slide your body forward until you are nearly in a forearm plank position, and lower your body a bit farther to the ground. Return to the starting position.
Complete as many reps as possible in 30 seconds.
Lying Leg Raise Yoga Pose
Procedure: Lie on your back with your palms facing down. You can place them next to you or underneath your butt. Slowly lift your legs to a 90-degree angle, keeping them straight. Pause, then lower your legs back down. That’s one rep.
Complete as many reps as possible in 30 seconds.
Lying Leg Reach Yoga Pose
Procedure: Lie on your back and bring your legs into the air, creating a 90-degree angle with the ground. Lift your shoulders off the ground and reach your left foot with your right hand. Repeat on the other side.
Continue alternating for 30 seconds.
Frog Crunch Yoga Pose
Procedure: Sit on the floor with your knees bent and open to the side as a happy baby poses. Raise your head and shoulders and crunch your rib cage toward your pelvis, bringing your hands between your thighs. Pause, then slowly return to the starting position.
Complete as many reps as possible in 30 seconds.
Boat Pose with Twist Yoga Pose
Procedure: Come to a seated position and balance on your sit bones, lifting your knees toward your chest. Bring your hands into a prayer position in front of your chest, with elbows facing out. Then, keeping your hands in this position, twist to the right. Return to the center, and repeat on the other side.
Continue alternating for 30 seconds.
Boat Pose with Leg Extension Yoga Pose
Procedure: Come to a seated position and balance on your sit bones, lifting your knees toward your chest. Place your hands on the ground behind you for support. Slowly extend your legs and lower your upper body to the ground. Both hang a few inches off the mat and return to the initial position.
Continue alternating for 30 seconds.
