If you’re like me, the thought of doing crunches for toned abs and a flat belly might make you want to avoid the gym altogether. Luckily, you don’t need crunches to build a strong core. Here are four beginner yoga poses anyone can try at home to strengthen their core and flatten their belly.
When you learn to engage the deep muscles that support your trunk, hips, and shoulders, it helps you coordinate the power of your lower body with the agility of your upper body. Using your core in this way while moving creates functional stability in all activities, whether it’s playing sports, lifting your kids, gardening, or walking on slippery surfaces.
These exercises are simple and you only need your body—no extra equipment required. If you are new to exercise or have injuries, make sure to check with your doctor or physical therapist before trying these moves.
1. **Core Connector**
Lie on your back with your feet on the floor and knees bent at 90 degrees. Place the heels of your palms on your hipbones, thumbs towards your navel, and fingers towards your pubic bone. Imagine tying a string around your waist and feel your belly flatten and firm as you draw all four sides of your waist towards the midline. You can keep your hands on your hips or relax them by your sides.
Lift your right foot off the floor, maintaining the 90-degree bend in your knee. Then switch feet in mid-air while keeping your belly flat, hips still, and core engaged. Repeat this 10 times per leg, then place both feet back on the floor. Allow your knees to move side to side to rest, and then repeat the exercise.
If you notice your lower back lifting from the floor or your belly bulging, bring the first foot back down before lifting the second one. You can also press your palms to the floor beside you for extra support.
2. **Bridge March**
Lie on your back with your knees bent and your feet hip-width apart, close to your buttocks. Hug your waist inwards and lift your hips until you form a straight line from shoulders to knees. Instead of clenching your buttocks, lengthen your sit bones towards the backs of your knees. Feel your buttocks with your hands to check they aren’t gripping your lower back.
Slowly hover your right foot just above the floor while keeping your hips stable. Switch sides, repeating the movement to walk your feet slowly, aiming to keep your hips steady. Do this 10 times for each side before lowering your feet and hips back to the floor. Hug your knees into your chest to rest, then repeat.
If it’s hard to keep your hips stable, try lifting each foot to tiptoes one at a time instead of lifting them entirely off the floor. Next time, do the exercise with your support foot on tiptoes, making it more challenging to maintain balance.
3. **Bird-Dog**
Get on all fours with your wrists under your shoulders and your knees just a bit narrower than your hips. Keep your shoulders and hips parallel to the floor, firm your belly, and narrow your waist. Extend your right leg straight behind you, lengthening your tailbone and spinning your inner thigh upwards to keep your hips square. Press into your right hand to lift your ribcage away from the floor and lengthen your neck. Then reach your left arm forward, extending your hand away from your foot. Return to all fours and switch sides.
Keep flowing from side to side, extending the opposite arm and leg while maintaining shoulder and hip stability. Do this 10 times per side before coming back to all fours. Stretch your hips back to your heels to rest in Child’s Pose, then repeat.
If balancing is hard, keep both hands on the floor and only move your legs side to side. Next time, hover your support foot, balancing on just your support knee and hand to challenge your stability.
4. **Side Plank Hip Lifts**
Lie on your right side with your elbow under your shoulder and feet stacked on top of each other. Extend your left arm to the ceiling, keeping your shoulders and hips stacked, belly firm, and waist narrow. Press into your right elbow to lift your ribs away from the floor, and engage your right side waist to lift your hips high. Lower your hips until they hover just above the mat, and then lift them again. Do this 5 times before lowering to the floor and switching sides. Roll onto your back to rest, then repeat.
If you can’t maintain stability, place your lower knee on the floor for extra support. Next time, you can lift your top leg off your bottom leg or turn your body towards the floor into a forearm plank to switch sides.
By practicing these beginner yoga moves, you’ll strengthen your core without doing a single crunch. You’ll learn to use the deep muscles of your core to stabilize your hips, spine, and shoulders while in motion. As you go about your day, use these muscles to create a sense of stability in everything you do.
