The Best Yoga Poses for Abs

Struggling to tone your abs? You’re not alone. Let yoga be your secret weapon with this guide to the best poses for a stronger, more defined core. Transform your body and gain confidence with these simple yet effective exercises.

Quick facts: Best Yoga Poses For Abs

  • ✅ Plank Pose helps strengthen the abdominal muscles, obliques, and lower back and can help develop core stability – Yoga Journal
  • ✅ Boat Pose strengthens the upper and lower abs and helps to establish a strong core – Yoga Journal
  • ✅ Chair Pose helps to tone and shape the abdominal muscles, while also working your arms and legs – Yoga Journal
  • ✅ According to a study by The Journal of Strength & Conditioning Research, performing regular Yoga poses can help reduce back pain and improve core strength – The Journal of Strength & Conditioning Research
  • ✅ According to a study by The International Journal of Yoga Therapy, Cobra Pose is an effective way to strengthen the core muscles, improve flexibility and reduce back pain – The International Journal of Yoga Therapy


Yoga is a great way to strengthen your core and add definition to your abs. It’s also an excellent way to increase flexibility, reduce stress, and improve overall physical health.

The poses featured in this article are specifically designed to target the muscles in your midsection. They focus on stretching and strengthening all of the different areas of the abdomen, including the rectus abdominus, transverse abdominus, internal oblique muscles, external oblique muscles and many more. Each pose has its own unique benefits that help bring balance to your body.

So whether you want a full stomach workout or just want to give extra attention to one specific area of your midsection, these poses are certain to help you achieve your goals:

Plank Pose

Plank pose is an excellent yoga pose for strengthening your core muscles and toning your abs. It is a great way to engage your abdominal muscles to help you develop better posture, balance and stability. Additionally, this pose can also help improve your focus and concentration.

Let’s take a closer look at the plank pose:


The plank pose is an advanced core exercise that helps to strengthen the entire abdominal area. It increases shoulder and back stability, which helps to improve posture. This pose also helps to engage the rectus abdominis and transverse abdominis, as well as the glutes and quads. As a result, it increases overall core strength and stability while simultaneously increasing muscular endurance.

Plank Pose is also great for increasing balance and coordination skills; this happens because your body must remain in perfect alignment while performing the exercise. The plank works not only your abs but also your arms, shoulders, glutes, quads, back muscles, hamstrings and calves–all at once! This makes it an incredibly efficient exercise for strengthening many different muscle groups simultaneously.

How to do it

Plank Pose is a core strengthening exercise that targets the abdomen, chest, and back muscles. It can also be used to improve balance and posture.

To do plank pose, start by coming into a push-up position with your hands beneath your shoulders, your body straight and your feet hip-distance apart behind you. Then shift your weight slightly forward so that you are resting gently on your toes, aligning them with the center of your body. Flex both feet, engage the core muscles as you pull in your abdominal wall and keep a long line of energy from the crown of the head to the tailbone. Keep arms engaged and parallel to each other; press knuckles into floor firmly, broadening across palms and engaging throughout all four sides of hand. Press shoulders away from ears while keeping arms engaged throughout entire body while maintaining this pose anywhere from 30 seconds to 1 minute depending on comfort level.

Boat Pose

Boat Pose or Paripurna Navasana is a great yoga pose for building strength in the core and abdominal muscles. This pose helps to tone and tighten the midsection, strengthening the obliques and front abdominal wall. It also helps to improve balance and posture, as well as challenging the deep core muscles.

Let’s look at the steps for doing Boat Pose:


Boat Pose (Navasana) is a useful pose for strengthening and toning the abdominal muscles. It can be used as a basic posture for strength-building and improved balance. This pose also works to build up the muscles in your hips, back, and arms. Additionally, this pose helps to improve core strength and stability.

Boat Pose can also help improve digestion and reduce stress in the body.

When in the pose, focus on your breath and bring your awareness to your navel area to feel your abs engage throughout the entire movement. Maintain correct form by not leaning too far forward or backward – keep your chest lifted with a flat back while keeping everything pulled in toward your center line. As you hold Boat Pose, use every muscle of your core to remain energized and strong in the posture.

How to do it

Boat Pose, also known as Paripurna Navasana, is a powerful and energizing abdominal strengthener that also stretches the hip flexors. It is often used to help create balance between strength and flexibility in the body.

To start, Sit up tall in Dandasana (Staff Pose) with your legs extended and straight out in front of you on the floor. Place your palms firmly on either side of your hips and lift your chest while engaging your abdominals. Extend your arms forward and reach them out parallel to the floor, then pick up both feet off of the ground so that you’re balancing on your sitting bones. Make sure you’re lifting equally through each leg, squeezing both thighs towards one another while pressing through all four corners of each foot. Hold for 5–10 breaths with an even breath before releasing gently back onto the mat.

Bow Pose

Bow pose, or Dhanurasana, is an effective posture that helps to tone and strengthen the abdominal muscles. It stimulates the digestive system, encourages flexibility in the spine, and helps to improve posture. This pose can also be helpful for strengthening the arms and shoulders and stretching out the chest and upper back.

Let’s take a look at the specifics of this pose.


Bow Pose is an excellent asana for strengthening the abdominal muscles and improving core strength. It strengthens the entire abdominal region, helps improve posture, and relieves tension in the neck, shoulders, and lower back. It also stretches the front of the body while toning the glutes.

In addition to providing a great workout for your abdominal muscles, Bow Pose increases blood flow to organs located in your abdomen such as your liver and pancreas. Regular practice of this pose can also help alleviate stress, improve digestion, and reduce menstrual discomfort.

Bow Pose should be part of any yoga practice focused on strengthening and toning the abs. Not only does it strengthen those ab muscles but it stretches out tight muscles that cause posture problems such as rounded shoulders or a hunched back while focusing on breath control which can lead to improved concentration and mindfulness.

How to do it

Bow Pose (Dhanurasana) is one of the best yoga poses to strengthen and tone your abdominal muscles. To do the pose, start by lying on your stomach with your arms by your sides and feet hip-width apart. Take a deep breath in and then as you exhale, bend your knees and bring them toward your chest. At the same time, reach back with both hands and grab hold of your ankles as you lift your head and chest off the ground. Make sure to keep both shoulders on the floor. Hold this pose for five breaths before releasing it gradually.

When doing Bow Pose, make sure to keep the core engaged to reap its full benefits for the abs area. Breathe through any discomfort or tightness that you feel in order to keep going for longer duration of time in this pose for maximum results!

Locust Pose

The Locust Pose is a great yoga pose for strengthening your abs and back muscles. It helps to open your chest and strengthen your spine and core. This pose can be a great way to stretch and open your body while working on strengthening your core.

Let’s take a closer look at the Locust Pose and how it benefits your abs.


Locust pose, or Salabhasana, is a basic yoga pose that is great for developing strong abdominal muscles. This pose targets the often-ignored lower abdominals while also engaging the upper abs and back muscles. Locust pose helps to strengthen and deepen the breath, which can help relieve stress in both body and mind. When done regularly it can help improve posture, increase energy levels and even reduce lower back pain.

The best way to keep your back safe during locust pose is to take it slow. Lie down on your stomach with your arms alongside your body, feet together facing outward, palms facing up and legs close together so there’s just enough room for a small pillow between them. As you inhale lift your head, chest and arms off the ground. Press your pubic bone into the floor as you gently squeeze your inner thighs toward each other. As you exhale slowly release back down to the ground keeping your neck relaxed at all times.

How to do it

The Locust Pose is one of the best yoga poses for abs, and is great for improving your core strength. To perform the Locust Pose:

  • Lie face down on the floor with your arms by your sides, palms up.
  • Lift both legs off the floor as you exhale. Keep your stomach tight as you lift your arms, head, chest and legs off the ground in a lifting motion.
  • Stay in this pose for 15-30 seconds or until you feel comfortable. At first, it may be difficult to lift both legs at once so begin by lifting one leg at a time until you gain enough strength to do both legs together.
  • Make sure your back remains flat throughout the pose and that you make sure to keep breathing steadily as you hold it.

Cobra Pose

The Cobra Pose is a popular yoga pose that is great for strengthening your abdominal muscles. It increases flexibility and core strength too. This pose can bring about a sense of balance and helps to improve posture. In addition, it is also a fantastic way to build focus and concentration.

Let’s look at how you can perform the Cobra Pose:


The cobra pose is a great way to strengthen the abdominal muscles and core, as it engages and engages the entire abdominal area from the diaphragm to the pelvic floor. This pose also encourages flexibility in the spine and hips, providing a nice stretch for the entire body.

In addition to these physical benefits, this pose can build mental focus and can be an effective way to relax both mind and body. It can also promote self-esteem, as mastering this challenging exercise can be quite rewarding. Finally, this is an incredibly calming posture that helps with stress management and grounding oneself in preparation of other poses. The cobra pose is an excellent way to improve physical stability while unlocking mental awareness and focus.

How to do it

The Cobra Pose is a great yoga pose for toning and strengthening your abdominal muscles. To do it, begin in a prone position on the ground with your hands beneath your shoulders and your legs extended out behind you.

Inhale, press your palms down into the mat and slowly lift your head, chest and abdomen off the ground at the same time, extending through your upper back. Keep your elbows bent and close to the sides of body as you lift up higher. Gaze upward as you continue to curl the edges of your shoulder blades together while pressing the tops of your feet down into the mat. Hold this pose for several breaths before slowly lowering yourself back down to starting position.

Pay attention to proper alignment throughout each movement to maximize results from this pose.


The conclusion of this article on the best yoga poses for abs is that they can be an effective way to build strength and promote core stability. The poses above, when performed consistently, will help you to tone and strengthen your abs in a safe and natural way.

It’s important to remember that any physical activity should be accompanied by proper nutrition and rest in order to achieve the best results. Lastly, never push yourself too far and make sure you listen to your body as it will give you cues if you are overdoing it. With these tips, you should be able to get the sexy abs you’ve always wanted through yoga!

FAQs about: Best Yoga Poses For Abs

Q: What are the best yoga poses for abs?

A: One of the best yoga poses for abs is Boat Pose (Navasana). It strengthens the core, improves balance and posture, and helps to tone the lower abs. Other poses that can help tone the abs include Plank Pose, Half Boat Pose, Upward Facing Dog Pose, and Half Moon Pose.

Q: How often should I do yoga for abs?

A: Aim to practice yoga for abs at least 3 times a week. This will help to ensure that you get in enough practice to see results. Remember to take breaks in between sessions if you feel like you need them.

Q: What other benefits can I expect from yoga for abs?

A: Doing yoga for abs can help to improve your overall physical and mental health. It can help to reduce stress, improve flexibility, and increase your strength and stamina. Yoga poses can also help to improve your posture and balance, which can help you to look and feel better.

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