Poses for Your Abs

Your abs are (literally) at the center of everything. Here’s what you need to know to use them smartly and safely during your yoga practice—and the rest of the time, too. 

A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.

Fire up your abs for this difficult asymmetrical arm balance, Eight-Angle Pose.

Challenge your balance and stretch your body in all the same ways as Vasisthasana, while dialing down the difficulty.

The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.

Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.

A compact arm balance, Crow Pose and Crane Pose tone the abs and the arms, strengthen in the core, and focus the mind.

Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.

It might look straightforward, but there's more to Dandasana than meets the eye.

Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.

Trade in your gym workouts for these postures, which shape stronger legs, arms, and core.

A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.

A powerful arm and wrist strengthener, Side Plank takes its two-armed sibling to the next level, as an arm balance.

Chaturanga Dandasana is not merely a push-up. This pivotal yoga pose is instrumental—so it's important to practice it properly.

Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.

Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.

The steadiness you'll gain in this practice will connect you to all aspects of your core—beyond just your muscles.

Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.

Suddenly, your practice just became a lot stronger (literally).

Virabhadrasana 1 is a foundational yoga pose that balances flexibility and strength in true warrior fashion.

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

We promise you'll feel the burn.

If you’ve found yourself lying on the floor often over the past year-plus, this practice is for you.

And they take less than 15 minutes.

Want to fly? Fire up your core. Firefly pose is an arm balance pose that requires more core strength than arm strength.

Folding into Marichyasana I or Pose Dedicated to the Sage Marichi I calms your mind, extends your spine, and gives your internal organs a healthy squeeze.

These single-leg poses and twists activate your abdominal muscles to improve your posture and reduce lower back pain.

These four yoga poses—coupled with a focus on stability and your breath—can help build core strength and improve your overall practice.

Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.

No offense to crop tops, but washboard abs don't necessarily equate to a strong core. These creative spins on Tabletop can help you access your deepest ab muscles, which are essential to building core stability.

You can rock Plank pose, but did you know that your diaphragm might be your secret weapon when it comes to strengthening your core?

Incorporate these poses from Nicole Sciacca, Chief Yoga Officer at LA's Playlist Yoga, into your daily routine to strengthen your core muscles and help you maintain a strong and flexible spine.

Want to unleash the true potential of your middle? 
Turns out crunches—yes, the exercise you’ve avoided for years in favor of holding Plank—are key to a stronger core and more stable yoga practice. Discover how they can serve you in every pose.

Here are 4 yoga-inspired, belly-toning exercises that you can do in the comfort of your own home, on your own time.

Master Baptiste Yoga teacher Leah Cullis offers 10 poses that tone your abs and strengthen your core, helping you tap into your personal power on and off the mat.

This is a practice for mothers, focused on building your core—physical and 
emotional—to sustain you through the overwhelming love and challenges of motherhood.

Steal these three three core-building balance moves from The YogaSlackers to cultivate slackline-ready strength.

Just in time for summer, here are Two Fit Moms' top 8 yoga poses to work the core.

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Find length and stay centered to lift step by step into the One-Footed Pose dedicated to the Sage Koundinya I.

Try these subtle, yet safe tweaks to Chaturanga if you struggle with the pose.

Yoga teacher Natasha Rizopoulos shares her instructions to achieve this foundational pose. Plus, reap the benefits and avoid these mistakes.

Add Upward Extended Foot Pose (Urdhva Prasarita Padasana) to your practice for flat abs.

Build the power and foundation you need to transition between poses.

Sick of sit-ups? Strengthen your abdominals and hip flexors with Lolasana.

Take a playful approach to building strength and flexibility in your torso with arm balances.

Yogis do it better—yet again. Trade your slouch for a squat to strengthen your ankles and abs and extend your spine.

Sure, a crunch works your abs, but Boat Pose? It can build strength all the way to the core of your very being.

Once you find balance in Half Moon Pose, radiate and extend in all directions to strengthen your legs, hips, and core.

The best preparation for a big backbend is a baby one. Locust Pose works the actions and strength needed for bigger bends.

Don't let tight quadriceps keep you from one of yoga's most relaxing poses: Supta Virasana.

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.

According to Hindu lore, the Peacock symbolizes immortality, love, and patience. Peacock Pose, called Mayurasana in Sanskrit, works to lovingly strengthen the core while stretching the palm side of the wrists.

"Four-Limbed Staff Pose" says it all. This pose becomes much easier when the rest of your body pitches in. Learn how to get the most out of this challenging pose.

Eka Pada Rajakapotasana II allows you to stretch the entire front body and deep into the hip flexors to strengthen your back and improve posture.

This variation of High Lunge, sometimes called Crescent Pose, is a great preparation for the full version of Virabhadrasana I (Warrior I Pose).

Find length in front body before forward folding in Ardha Uttanasana.

Urdhva Hastasana translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose.

Forget crunche, have you met Urdhva Prasarita Padasana? It's a key yoga ab toner and back strengthener.

Most yoga poses fall into the harder-than-it-looks category. Lolasana? Well, give it a try. You may be pleasantly surprised.

Yoga poses might help take the pressure off the abdominal wall.

Check out Peggy van Hulsteyn's author page.

A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

Pose Dedicated to the Sage Koundinya II tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.

Eka Pada Koundinyasana I or Pose Dedicated to the Sage Koundinya I has a lot going on—the twist, the legs going their separate ways, oh, and the arm balance. Master it.

Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

Check out Julie Gudmestad's author page.

Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana.

"Even an old person can become young when [Uddiyana Bandha] is done regularly" (Hatha-Yoga-Pradipika 3.58).

When life has you dying to curl up into Child's Pose, try empowering Boat Pose instead to recharge your spirit.

Check out Carol Krucoff's author page.

In this challenging version of a twist, your arms wrap around your legs so your hands can clasp behind the back, almost like a lasso or a snare.

Lay Virasana back and to take the stretch in the thighs and ankles up a notch.

Boost the body's energy and fight fatigue with Fish Pose, or Matsyasana in Sanskrit, while building confidence with a loving stretch in the shoulders. It is said that if you perform Matsyasana in water, you will be able to float like a fish.

Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.

Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.