17 Yoga Moves That Will Help You Sculpt Serious Abs
Time: 20 minutes
Equipment: Yoga block, mat
Good for: Core and abs
Instructions: For each move, perform as many reps as indicated, then rest 30 seconds. Move through each move until you’ve done all 17. Alternatively, incorporate these moves into your usual routine as workout finishers or additional abs work.
This abs workout was created by CorePower Yoga.
How to: Sit on the floor with your knees bent and open to the side, in a butterfly position. Raise your head and shoulders and crunch your rib cage toward your pelvis. Pause, then slowly return to the starting position.
Complete as many reps as possible for 30 seconds.
How to: Lie on your back and lift your legs into a table-top position, with knees bent and legs at 90 degrees. Raise your head and shoulders and crunch your rib cage toward your pelvis. Pause, then slowly return to the starting position.
Complete as many reps as possible for 30 seconds.
How to: Sit upright, resting on your tail bone, with your knees bent and toes pointed toward the ground. Bring your bent arms out in front of you, and rest your elbows on your knees, palms up. Using your core for power and control, roll your body backward until your shoulders touch the ground. Keep your arms in the same position the entire time. Roll back to start. That’s one rep.
Complete as many reps as possible in 30 seconds.
How to: Lie on your back, and bring your legs into a table-top position. Place a yoga block on your thighs, and hold it in place with your forearms. Lift your shoulders slightly off the floor and gaze at the block. Slowly extend your right leg out, until it’s straight and hovering above the floor.
Repeat for 15 seconds on each side.
How to: Lie faceup on the floor with your legs and arms straight, elevated a few inches off the ground. Hold a block between your hands. Bring your knees into your chest, ending with your shins parallel to the ground. At the same time, lift your torso and bring your arms overhead and toward your legs. Place the yoga block on your shins. Pause, then lower back down to start. That’s one rep.
Complete as many reps as possible in 30 seconds.
How to: Start in a forearm plank position. Make sure your abs are tight and you’re squeezing your butt. Slowly dip right hip to right side until hips are about one inch off the ground. Return to center, then repeat on the other side.
Continue alternating for 30 seconds.
How to: Begin in a high plank position, toes tucked, elbows under shoulders, and core tight. Then lower your right arm to the ground until you’re resting on your forearm. Do the same with the other side. Then, lift back to the starting position, one arm at a time.
Continue alternating for 30 seconds.
How to: Start in a forearm plank position. While holding the plank, lower your right knee to the ground for a quick tap, return to center, then lower your left knee to the ground for a quick tap.
Continue alternating for 30 seconds.
How to: Start in a plank position, hands under your shoulders and feet next to each other. Step your right foot out to the side, then return to center. Repeat on the other side.
Continue alternating for 30 seconds.
How to: Start in a plank position, hands under your shoulders and feet next to each other. Jump your feet out to a wide V, then jump them back in again.
Complete as many reps as possible in 30 seconds.
How to: Get into a plank position with your hands shoulder-width apart on the floor. Keeping your hips square to the floor, lift your left leg and bring it toward your left elbow. Return to start and repeat with the other leg.
Continue alternating for 30 seconds.
How to: Begin in dolphin pose, which is like downward dog, but with your forearms on the ground. From here, slide your body forward until you’re nearly in a forearm plank position, and lower your body a bit farther to the ground. Return to the starting position.
Complete as many reps as possible in 30 seconds.
How to: Lie on your back with your palms facing down. You can place them next to you or underneath your butt. Slowly lift your legs to a 90-degree angle, keeping them straight. Pause, then lower your legs back down. That’s one rep.
Complete as many reps as possible in 30 seconds.
How to: Lie on your back, and bring your legs into the air, creating a 90-degree angle with the ground. Lift your shoulders off the ground, and reach toward your left foot with your right hand. Repeat on the other side.
Continue alternating for 30 seconds.
How to: Sit on the floor with your knees bent and open to the side, like in a happy baby position. Raise your head and shoulders and crunch your rib cage toward your pelvis, bringing your hands between your thighs. Pause, then slowly return to the starting position.
Complete as many reps as possible in 30 seconds.
How to: Come to a seated position and balance on your sit bones, lifting knees toward chest. Bring your hands into a prayer position in front of your chest, with elbows facing out. Then, keeping your hands in this position, twist to the right. Return to center, and repeat on the other side.
Continue alternating for 30 seconds.
How to: Come to a seated position and balance on your sit bones, lifting knees toward chest. Place your hands on the ground behind you for support. Slowly extend your legs out and lower your upper body to the ground, so both are hovering a few inches off the mat. Come back to start.
Continue alternating for 30 seconds.
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