Building core strength and stability matters for better posture and overall fitness while helping you avoid injuries. Yoga provides several effective poses that target your core muscles and create a solid foundation for daily activities and sports. Here are six yoga poses that strengthen your core. The plank pose ranks among the most effective exercises for core development.
Strength-Building Plank Pose (Phalakasana)
The plank pose is a basic yoga position that works your entire core. It builds strength in your abdominals while also targeting your shoulders back & legs. This makes it an effective full-body exercise for core development.
How to do it:
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- Begin in a push-up position with your hands directly under your shoulders. Your body should form a straight line from your head to your heels.
- Tighten your core muscles and keep your hips level without letting them sag toward the floor.
- Maintain this position for 30 seconds to 1 minute while breathing steadily.
Benefits: This pose effectively builds overall core strength and boosts your endurance levels.
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Core-Activating Boat Pose (Navasana)
Boat pose strengthens your lower abdominals & hip flexors effectively. This exercise also builds balance & focus while enhancing overall stability.
How to do it:
- Sit on the floor with your legs stretched out in front of you.
- Lean back a little and lift your legs off the ground to create a “V” shape with your body.
- Keep your spine straight and extend your arms forward as you hold this position.
- Tighten your core muscles to stay balanced.
Benefits: Boat pose works your entire core with special emphasis on the lower abdominals and hip flexors. It also helps improve your posture.
Balance-Focused Side Plank (Vasisthasana)
Side plank works well for strengthening your obliques & improving stability along the side of your body.
How to perform this exercise:
- Begin in a regular plank position.
- Transfer your weight to one hand and turn your body sideways while stacking your feet on top of each other and maintaining a straight body line.
- Raise your upper arm toward the ceiling and maintain this position. Switch sides and repeat.
Benefits: This exercise focuses on the oblique muscles and develops stability throughout your spine hips & shoulders.
Spine-Supporting Bridge Pose (Setu Bandhasana)
Bridge pose is an excellent exercise that strengthens your core while targeting the glutes, back & abdominal muscles. It also opens up your chest and increases spinal flexibility.
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How to perform the exercise:
- Start by lying flat on your back. Bend your knees and place your feet on the floor about hip-width apart.
- Push your feet firmly into the ground and lift your hips upward.
- Tighten your core muscles as you raise your body to form a bridge position.
- Keep your arms flat on the floor beside you for stability. Maintain this position for several deep breaths.
Benefits: This pose builds strength in your core & glutes. It enhances spinal flexibility and can reduce lower back pain.
Arm-Balance Challenge Crow Pose (Bakasana)
Crow pose is an arm balance that needs a strong core to stay stable while you balance on your hands. This pose makes your arms and wrists stronger too.
How to do it:
- Begin in a squat with bent knees and place your hands flat on the floor ahead of you.
- Lean forward and shift your weight to your hands as you lift your feet up.
- Tighten your core muscles to keep yourself balanced and stay in this position.
Benefits: Crow pose tests your core strength and balance while making your arms & shoulders stronger.
Back-Strengthening Superman Pose (Viparita Shalabhasana)
This pose works your entire back and core while building spinal stability and strength.
How to do it:
- Lie face down on your mat with your arms stretched in front of you and your legs straight.
- Lift your arms and legs off the ground while tightening your core and glutes.
- Hold this position for a few breaths and then slowly lower yourself back down.
Benefits: Superman pose builds strength in your back and glutes and lower back. It also improves your core stability and posture.
