Abs Yoga Poses: 5 Poses for that

Yoga poses to work your abs

Abs Yoga Poses: 5 Poses for that

Abs Yoga Poses: To achieve firm and marked abs, it is not only necessary to follow constant series of intense exercises. If you prefer, you can do various yoga poses that are optimal for strengthening the muscles in this area. Discover them!

Did you know that you can do various yoga poses to work your abs? Although this discipline does not have as its main focus to achieve an athletic body, the regular practice of this is beneficial when it comes to fortifying several muscle groups.

In the particular case of the abdomen, it can help reduce accumulated fat, while helping to tone it. Therefore, in addition to practicing traditional exercises, they can be complemented with a series of simple asanas (yoga postures) to do at home.

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Some benefits of yoga practice

For starters, you don’t have to be an expert to practice yoga poses. However, you should start with a little caution and gradually, as poor efforts can lead to injury.

An investigation that was carried out in 1998 explained that yoga has multiple benefits, both psychological and physical. In other words, the practice of this has to be spiritual, while at the same time many muscle groups are toned and strengthened.

Let’s know more about these positions!

oga poses to work your abs
oga poses to work your abs

1. Bhujangasana or cobra pose

The bhujangasana, better known as the cobra pose, is an asana that can help work the muscles of the abdomen. So, if you want to show off a flat and toned stomach, it is totally recommended.

How to do it?

  • To start, lie face down on a mat or yoga mat.
  • Next, place your hands on the floor under your shoulders with your elbows bent.
  • Then slide your body forward and use your insteps.
  • Next, press your pelvis slightly against the floor to arch your torso and head.
  • Hold 5 seconds and rest.
  • Perform between 8 and 10 repetitions.

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2. Kumbhakasana or plank pose

This pose is part of the yoga series known as the sun salutation. It is a complete asana, as it works a large part of the muscle groups of the body.

How to do it?

  • First, lie face down on the yoga mat or mat.
  • After this, lift the body and stretch the arms and lean on the toes. The rest of the body should be straight in the air.
  • When adopting this position, the abdomen and buttocks must be contracted for 15 seconds.
  • Relax the body for 10 seconds and resume the exercise.
  • Perform 5 repetitions.

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3. Paripurna Navasana or boat pose

With this yoga posture, not only the abs are worked, but the balance skills are enhanced. At first, it may seem difficult, but with a little concentration, it will be done effectively.

How to do it?

  • To begin, sit with your back straight and your legs straight.
  • Then raise your legs together, while bringing your back.
  • Keep your arms straight in front parallel to the ground, in such a way as to provide stability.
  • Hold the pose for 30 seconds to 1 minute and rest.
  • Perform 3 repetitions.

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4. Ustrasana or camel pose

The camel pose also called ustrasana in Sanskrit, stands out in the list of yoga exercises to work the abs. With the practice of this, you can reduce the fat that accumulates in the belly and tone the muscles.

How to do it?

  • First, kneel on the mat or yoga mat and keep your back straight.
  • Knees should be hip-width apart.
  • Then support yourself with your toes without the instep touching the mat.
  • Then, stretch your arms forward so they are parallel to the mat and lean your body back.
  • You should keep your arms horizontal and hold back while tightening your abdomen.
  • Hold for 10 seconds, return to the original position, and perform 3-6 repetitions.

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5. Dhanurasana or bow pose

By practicing this posture, both the abdominal muscles and those around the lower back benefit. For this reason, it can reduce back ailments.

How to do it?

  • First, lie face down on the mat or mat.
  • Then lift your feet and stretch your arms back so that you can grab your ankles.
  • Next, pull them forward and tighten your abdominal muscles.
  • Hold the pose for 5-10 seconds and rest.
  • Perform 8 or 10 repetitions.

To conclude, it is important to note that combining these postures with slow breathing exercises is the most effective way to obtain better results. This allows increasing the physical and mental benefits of yoga.

Other benefits proven through scientific evidence should also be highlighted, such as reduction of high levels of stress, relief of anxiety, reduction of inflammation and ailments, improvement of heart health and quality of life, among others. This is how an article in Healthline magazine put it.

In the meantime, what are you waiting for to try these poses and receive such results?

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Anna Andersonne
Anna is a mother, yoga teacher, and psychologist. At YOGA LOAD she is the heart of the editorial team and writes about yoga, true happiness, and sustainability. Her articles are published in the Yoga Journal, Happy Way and GingerMag.