Strong doesn’t have to mean sore. With the right yoga pose, you can tone your abs, improve alignment, and boost your energy — all while slowing down enough to breathe again.
You don’t need crunches to strengthen your abs. These five yoga poses help you build strength, find balance, and support digestion. Yoga trains more than just flexibility and breathing. Many poses strengthen the deep abdominal muscles responsible for stability, good posture, and a stronger back. Because the movements are controlled and slow, you build not only muscle strength but also body awareness and focus. In addition, proper breathing improves digestion and reduces stress — both of which can affect your belly and posture.
These are the five yoga poses that you should try
Upward abdominal lock or stomach vacuum
In this exercise, you draw your abdominal muscles inward as you exhale and briefly hold your breath. This activates the transversus abdominis, the deepest abdominal layer that functions like a natural corset. This technique also supports digestion and helps strengthen the pelvic floor.
Tip: Practice on an empty stomach in the morning. Avoid this pose during pregnancy or if you have high blood pressure.
Plank
The plank is a classic — and for good reason. It works your entire body: abs, shoulders, arms, legs, and back. The key lies in tension and alignment: keep your body in a straight line and gently pull your navel in.
Start with 20 to 30 seconds and gradually build up to a minute. Repeat three to five times a week.
Read also: Yoga-walking: A gentle practice for body and mind
Downward-Facing dog
This pose may look like a rest, but it actually requires a lot of control. Your core stays engaged to lengthen the spine and keep the hips lifted. Downward-Facing Dog strengthens the abs and shoulders, stretches the hamstrings, and boosts circulation. Make sure not to shrug your shoulders and keep your breath steady.
Seated twist
Twists activate the oblique muscles, massage the organs, and support digestion. Sit upright with one leg bent over the other and gently twist from your waist. Avoid this pose during pregnancy or if you have acute back or neck pain. Always work with length in your spine, not force.
Boat pose
Boat Pose is a balancing position that fully engages your core. Sit upright, bend your knees, and lift your feet off the ground. Extend your arms forward and keep your chest open. The straighter your legs, the more challenging the pose becomes. This posture not only strengthens your abs but also improves balance and focus. Beginners can keep their feet on the ground and gradually increase repetitions.
How often should you practice?
Yoga instructors recommend three to five sessions per week, lasting 20 to 30 minutes. You should also alternate poses to activate different muscle groups and prevent injury. Consistency matters more than intensity. If you have back problems or a hernia, consult a physiotherapist or a yoga teacher with medical experience.
More than just abs
Practising these poses regularly strengthens not only your core but also your posture, breathing, and concentration. By moving more mindfully, you learn to release tension instead of forcing movement. You’ll notice that you become not just physically stronger, but also more mentally balanced.
Read more: The best exercises for your body and mind, according to a Harvard expert
This article was originally published by Marie Claire Editorial Team on the Marie Claire Netherlands website.
