If you’re like me, the thought of doing crunches to get toned abs and a flat belly might make you want to skip the gym altogether. Luckily, you don’t need to do crunches to build a strong core. Here are four easy yoga poses that anyone can do to strengthen their core and flatten their belly.
Say goodbye to feeling bloated and sluggish, and say hello to a toned and energized self. When you learn how to engage the deeper muscles that support your trunk, hips, and shoulders, you’ll coordinate the power of the lower body with the agility of the upper body. Using your core this way, especially while moving, adds functional stability to everything you do — from sports to lifting your kids, working in the garden, or walking safely on slippery ground.
Here are four simple core stability exercises you can do at home with just your body. If you’re new to exercise or have back, shoulder, or wrist issues, be sure to check with your doctor or physical therapist before starting these exercises.
This first exercise connects you to your deepest abdominal muscle, wrapping around your waist to support your lower back like a corset. Lie on your back with feet on the floor and knees bent at 90 degrees. Place your hands on your hipbones, with thumbs toward your navel and fingers toward your pubic bone. Imagine pulling a string around your waist and feel your belly flatten as you draw all four sides of your waist inward.
Keeping your hands in place or relaxing them by your sides, lift your right foot off the floor while maintaining the 90-degree knee angle. Switch feet in mid-air, keeping your belly firm and hips still, and repeat 10 times per leg before resting your feet back on the floor. Let your knees sway side to side to rest, then repeat. If your lower back starts to lift or your belly bulges, return your first foot to the floor before lifting the second. Press your palms down beside you for extra support if needed. Next time, try starting with both feet lifted and knees bent over your hips, touching one set of toes to the floor while keeping your belly flat and your hips steady.
The next exercise builds on the previous one, adding hip stability. With knees bent, lie on your back and set your feet hip-width apart, close to your buttocks. Engage your waist muscles and lift your hips until your body forms a straight line from shoulders to knees. Avoid clenching your buttocks, instead lengthen your tailbone toward the backs of your knees. You can use your hands to feel your buttocks to make sure they aren’t gripping.
From this position, hover your right foot just above the floor, keeping your hips still. Switch sides, walking each foot in the air while trying to keep your hips stable. Repeat 10 times per side before resting. If you can’t keep your hips steady, try lifting to tiptoes one foot at a time. As you progress, try the exercise with just your support foot on tiptoes to increase the challenge.
The third exercise focuses on engaging the waist and stabilizing the hips while also working the small, deep muscles that stabilize your shoulders. Start on all fours with wrists under shoulders and knees just narrower than your hips. Keep your shoulders and hips parallel to the floor, pulling in your belly and narrowing your waist. Extend your right leg straight behind you, keeping your hips square by spinning your inner thigh upwards. Press into your right hand to lift your ribcage away from the floor, and lengthen your neck by drawing your right shoulder down your back. Reach your left arm forward, stretching your hand away from your extended foot.
Return to all fours and switch sides, extending the opposite arm and leg while keeping your shoulders and hips steady. Repeat 10 times per side, then rest in Child’s Pose by stretching your hips back to your heels. If balance is a struggle, keep both hands on the floor and extend only your legs from side to side. Next time, lift your support foot slightly off the floor to balance on the support knee and hand.
The final exercise targets core, hip, and shoulder engagement while challenging the side waist muscles. Lie on your right side with your elbow under your shoulder and your feet stacked. Raise your left arm to the ceiling, aligning your shoulders and hips, firming your belly, and narrowing your waist. Press into your right elbow to lift your right side ribs, engaging your side waist to lift your hips high. Without twisting your hips or shoulders, lower your hips to hover just above the mat, then lift again. Repeat 5 times before switching sides, then rest on your back. If stability is an issue, bring your lower knee to the floor for extra support. Next time, lift your top leg off your bottom leg or try turning to a forearm plank and swapping sides.
And there you have it — beginner yoga for a strong core and flat belly! Without doing any crunches, you’ve learned how to use the deep muscles of your core to stabilize your hips, spine, and shoulders even while moving. What a great workout! As you go about your day, remember to engage these muscles to maintain stability in everything you do.