Since the mid to late 20th century, crunches have been hailed as a very popular exercise to build core strength and for sculpting abdominal muscles.
However, they aren’t our only option. Using a Yoga Fitness App, anybody can practice powerful alternatives that engage the core through dynamic movements, controlled breathing, and isometric holds that challenge stability and strength. For those who want a chiseled core without the repetitive strain of crunches, yoga can be a great way to firm up the core.
Let’s Examine Some Poses and Vinyasas That Set the Core Ablaze.
1 – Plank Pose (Phalakasana)
This posture is often underestimated, however, the ‘Plank’ is a full-body powerhouse. With shoulders stacked over wrists and legs extended, this pose fires up the transverse abdominis, which makes it a deep core stabilizer. This position automatically engages the core muscles, as we hold the body in a long, slanting, plank-like position. It’s important to not allow the hips to sink down. We must maintain that straight slope which extends from the shoulders through the back, to the hips and legs. Practitioners can hold this pose to activate their abs, arms, legs, and glutes. To intensify the impact on the abs, one can alternatively place one arm behind the back balancing on a single arm and toes to a count of 10, or more if possible.
2 – Boat Pose (Navasana)
This classic core pose involves balancing on the sitting bones with the spine extended and legs lifted off the floor, stretched upwards straight the torso and the legs forming a ‘V’ shape. The abdominal muscles must work overtime to maintain the “V’ shape, and practitioners can add gentle movements like toe taps or twisting side to side to amplify the challenge and target the obliques as well. One can hold for a duration, as per one’s capacity usually for 10 to 20 seconds each time and do 6 to 8 reps.
3 – Side Plank (Vasisthasana)
Obliques don’t get enough attention, but this pose ensures that they are not left behind. Side plank demands strong lateral core engagement, which helps sculpt the waistline and strengthen the shoulder and hips. For an added challenge, lift the top leg or place the top leg in half lotus position or then do dips with the hips, which really strengthens the side flanks or our core oblique muscles.
4 – Dolphin Plank (Forearm Plank)
Similar to plank pose, but on the forearms, dolphin plank shifts the workload slightly deeper into the core and shoulders. It’s a favourite among yogis and athletes alike for its ability to tone and tighten the midsection while building endurance and stability.
5 – Chair Pose with a Twist (Parivrtta Utkatasana)
This fiery standing pose combines leg strength with a deep twist that wrings out the abdominal region. The rotation activates the internal and external obliques, promoting spinal mobility and improving digestion in the process. It’s a functional move that translates well into real-life movements.
6 – Vinyasa Flows
Many sequences where we transition from posture to posture, work the abs very thoroughly. The core muscles have be be alert and engaged to facilitate the quick movements from one position to the next, very different position. This is both exhilarating for the body and mind and also strengthens the core in a very intelligent way. I have designed any number of such sequences which you will find on my app.
The Bottom Line
Yoga targets the entire core front, sides, and deep within, which creates balanced strength, a stable mid section, improves balance, and enhances overall physical performance in daily life. Need professional help to build abs with yoga, along with the Best Online Yoga App? Start your journey only at Yoga with Sapna today!