Just like every person out there, I want a stronger core and flatter abs.  Well, mostly I want flatter abs.  As busy moms, we tend to neglect our bodies and then end up disliking the results and what we see in the mirror.

While I still do not have washboard abs, my core and abs are definitely super strong due to practicing yoga and the poses below.

This strength comes from developing my deep core muscles.  With time I might one day get to six pack abs but right here, right now I am able to stand taller and with confidence, sit behind my desk like the boss I am plus lift my kids and laundry with more ease.  My core strength is deep.

Practice the yoga poses below to greatly improve your core strength.  They might be difficult at first but with practice, you will be able to hold the poses longer and notice a flatter, stronger core.

4 Yoga Poses for a Flatter Stronger Core

2. Boat Pose (Navasana) – This is a challenging pose but there are modifications for all levels. After practicing this pose for a few weeks you will notice an increase in abdominal strength and a flatter belly.
   1. 1. Sit with your knees bent and feet flat on the floor.
      2. Place your hands behind your thighs as you raise your shins so that they are parallel to the floor.
      3. Recline the trunk of your body slightly back. Keep your back elongated and you heart reaching for the sky.  Balance on your buttocks, not your spine.
      4. If you are able to straighten your legs with your toes pointing to the sky. Extend your arms out front at shoulder height.
      5. Hold for 8 breaths or for as long as you can. Lower your feet and return to a seated position.

4. Revolved Abdominal Pose (Jathara Parivartanasana) – Practiced daily this pose will quickly strengthen your core muscles. This pose is effective in reducing excess fat.
   1. 1. Start by laying flat on your back and knees pulled into your chest.
      2. Arms out by your sides at shoulder level.
      3. Keeping your knees together lower them to your right side drawing them as close as possible to your right armpit. If comfortable, turn your head to look to your left hand.
      4. Knees may or may not reach the floor. Use a blanket, block or pillow if you need extra support.
      5. Stay in the pose for 3-8 full breaths. Turn your head back to center.  With your next exhale lift knees back to center then over to your left side.  Repeat the pose on your left side.
      6. As your strength increases straighten your knees as you lower your legs to the right side and then your left side.

3. Locust Pose (Salabhasana) – This pose will strengthen the back and your core as well as improve digestion and reduces bloating.
   1. 1. 1. Start by lying face down on your mat. Arms along your sides with the palms facing up. Tops of the feet are parallel and touching the floor.
         2. On your next exhale, extending through your spine, lift your head, neck, shoulder, and chest a few inches off the ground while reaching your fingertips for your toes and palms pressing to the sky.
         3. With your toes reaching back, extending through the spine, keeping your legs straight, lift your feet and knees from the floor.
         4. Hold for 3-8 breaths then lower slowly back to the floor. Repeat 3 times.

    

4. Warrior III (Virabhadrasana III) – This is a balancing pose that requires the stabilization of your abdominal muscles. It will also tone your legs.  Be easy with yourself as you learn this pose, it can be very challenging.  Like most yoga poses, there are modifications that you can build upon.
   1. 1. Start in Mountain Pose. Feet are grounded and hip-width apart.  Ankles, knees, hips, heart, and head are all in alignment. Slight micro-bend in your knee. Arms are at your sides.
      2. Place all of your weight on your right leg, pressing into all four corners of your right foot. Engage your core.
      3. As you balance on your right leg, reach your left leg back while leaning your torso forward. Maintain a straight line from the heal of your left foot to the top of your head.
      4. Keep extending through the heal of your left foot and the crown of your head. Continue to lift your leg until your torso and leg are parallel to the floor below you. Keep your hips level, your left toes pointing to the floor and gaze at the floor.
      5. Your hands can remain at your side or at your heart in praying hands position or extended over your head along your ears.
      6. Hold the pose for 3-8 breaths then slowly lower your left foot and come back to an upright position. Stand in Mountain Pose and repeat with the opposite leg.

As always check with your physician before starting this or any other yoga practice.

These yoga poses can be performed every day.  Try to incorporate them into your daily or weekly workouts or yoga practices. Give it at least four weeks of consistent practice to see noticeable results.

Comment below an let me know if you have another favorite yoga pose for a flatter, stronger core.

Much Love, CharmaineW.