Instead of creating tight, sharply defined "six-pack" abs, yoga builds a strong, yet supple and relaxed, abdominal core. Rather than focusing primarily on the superficial rectus abdominus, the outermost abdominal muscle that runs from the public bone to the sternum, yoga works some of the deeper abdominal muscles, including the transversus, which wraps around your lower body horizontally, and the obliques that sit along the sides of your torso. Gently strengthening your abdominal area through yoga can help prevent back injuries, as well as yield a shapely waistline.
Plank Pose
The plank pose tones your abdomen and strengthens your arms, wrist and spine. Place your hands and toes on the ground with your torso parallel to the floor and your arms extended. Lengthen your tailbone towards your heels while pressing your front thighs toward the ceiling. Gaze straight down toward the floor and hold the pose for 30 to 45 seconds.
Four-Limbed Staff Pose
Chaturanga Dandasana stretches and strengthens your abdominal muscles. Start in the plank pose, with your arms straight and your shoulders centered over your wrists. Exhale and slowly use your arms to lower your torso and legs to a few inches above the floor. Hold the pose for 10 to 30 seconds, then release with an exhalation and lay your body lightly down on the floor. Since the exercise can be challenging for beginners, the Yoga Journal suggests modifying it by resting your knees on the floor in the plank position, then lowering your sternum towards the floor.
Revolved Triangle Pose
This pose works your obliques -- the area where many people end up with "love handles" of flabby muscle and fat. Start in the down dog position, with your feet pressed down on the ground, and your arms stretched in front of you with the palms flat on the floor. Move your right leg forward until it is almost equal with your arms. Slide your hands back until they are even with your foot and shift your weight into the lower back heel. Twist your left foot diagonally with the heel on the ground. With your right hand, grab your right ankle or lower leg and stretch it out without bending your back. Press your left hand against your ankle and twist your upper body up and to the right. Stretch your right hand upward and gaze up at your fingers.
Half Crow Plank
This pose works all six of the abdominal muscles that make up your abdominal core, according to YogaWorks instructor Sadie Nardini. From the down dog position, with your head down and legs flat on the floor, lift your right leg into the air. Bend your knee and move the leg forward, toward the outer part of your upper-right arm. Round your back, squeeze and hold the position for five breaths. Return to down dog and repeat on the other side.
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