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You head to your favorite yoga teachers’ classes for a reason. There’s something that keeps you going back again and again, whether it’s their cues, sequences, or ability to make you laugh during even the hardest poses.
When I head to Alyssa Case’s “We Flow Hard” yoga class at Y7, there’s one thing I’m anticipating throughout the 60-minute practice, and that’s her final “3-minute push.” It comes after we rest in Child’s Pose (Balasana), where Case always reminds us to steady our inhalations and exhalations, focus on our breath, and tap into our power. As I begin to transition out of that resting position, I already know what’s coming next—and it’s the most challenging physical moment of my day.
The conclusion to her class always consists of an intense sequence of poses or movements designed to, well, push you. While the section can include any physical challenge, such as leg-strengthening movements or intense balancing poses, in my mind, Case is most famous for her brutal (but, oh, so good) 3-minute ab workout.
How to Use Mindfulness During a Quick Ab Workout
This 3-minute ab workout can be more of a mental challenge than a physical one. When you get to a tough point in a pose, Case recommends you close your eyes (if it feels comfortable to do so) and focus your attention on your inhalations and exhalations. It’s this type of mind-body connection that defines these exercises, Case says. It all ultimately ties back to your yoga practice—strengthening your mind, body, and spirit.
Case’s words ring true for me. It’s during that quick ab workout that I’m forced to remember my breath in order to get through the challenging physical moves. That’s the point. I simply cannot think about the next pose or cue because I’m too focused on the sweat pooling on my mat as my core shakes. The present moment—even with all of its discomfort—is all that matters.
A 3-Minute Ab Workout to Strengthen Your Core
Case typically spends the 3-minute period focusing on two to three different movements. She times each exercise or pose to last approximately 1 minute. She lets students select how they want to approach this intense exercise. For example, if someone wants to slowly rotate through the movement, they can do that, but she also leaves the option for them to go faster.
Even though the session is just a few minutes long, it’ll likely feel longer than your typical core sequence (I speak from personal experience). If you need to rest for a second or take a modification, do that. Below, Case shares her most reliable quick ab workout and explains what to keep in mind when practicing.
1. Mountain Climbers
When Case focuses much of her class on twisting poses, such as Revolved Side Angle Pose (Utthita Parsvakonasana) or Revolved Triangle Pose (Parivrtta Trikonasana), she’ll continue that theme in the 3-minute push by opting for mountain climbers, since they engage some of the same muscles.
2. Plank
Case enjoys incorporating static holds into her quick ab workout and often includes Plank. When you’re holding a position for a length of time, you’re unable to distract yourself with physical movement, leaving just your mind and your breath to help guide you through the moment, she says. “It pushes students to break out of their comfort zone and find their edge,” Case says. That may mean resting your knees on the mat for a few seconds before lifting them back up.
To switch things up, Case sometimes opts to incorporate Forearm Plank. This variation can be especially helpful if you’re dealing with wrist or arm pain. (You can also choose to move from Plank into Forearm Plank midway through a hold.)
3. Boat Pose (Paripurna Navasana)
I have to admit, this is probably my least-favorite pose in the entire sequence. (Much to my relief, Case also says it’s the hardest static hold of the session.) If you want to linger in Boat Pose for a full minute, you can opt to do that. However, if you would like to incorporate additional movement and make the exercise a bit less intense, Case will sometimes cue a V-style sit-up from Low Boat to Boat Pose.
This article has been updated. Originally published March 17, 2023.