Whether long-time yogi or yoga newbie, those taking to their mats understand (or quickly discover) that building a strong core is essential to growing in and mastering many poses while staying safe in the process.

The more strength in your core, both stomach and back muscles, reduces the amount of energy expended for simple movements and increases the amount of energy available for bigger physical challenges. Plus, a strong core offers protection from fatigue, poor posture and lower back injuries. Read on to learn more and find out six of my favorite yoga poses for a strong core.I have to laugh when onlookers say that yoga isn’t a legit workout, because I’m always a hot, sweaty mess when I practice . . . and that’s not just in hot yoga! Sure, there are some moves that center on gentle stretching and breathing techniques, but just about every yoga asana engages the abdominal and core muscles to some degree. Visualize (or better yet, feel) how you are using your body to find stability, balance and strength in the various poses – you are using your CORE!

Stronger abdominal, oblique and back muscles will reduce the amount of fatigue you may feel in certain yoga poses and allow you to progress in your practices. Many ab exercises at the gym or in a home workout can improve your core strength but I find that many of the best are not “machines,” but instead body weight exercises that are based in yoga. These are some of my favorite yoga poses for abs and a strong core:

Plank: Plank is a must-do for any yoga practice, and I love them because pretty much anyone can hold this position in one or more of the different variations for at least a few seconds – or minutes! Two of the plank positions I recommend starting with are a forearm plank (pictured above) and a straight arm plank, with the former being a little more taxing on the shoulders and wrists. For good form on both, keep shoulders stacked above elbows (and elbows above wrists, if in straight arm), core engaged with butt slightly tucked under. Don’t let your lower back and hips droop, image or even practice this proper form by squeezing a yoga block between your thighs while holding the position. Practice every day, aiming to increase your hold time by 10 seconds a day. For a bigger challenge, try a plank variation such as Body Saw (a forearm plank where you shift weight from toes to elbows as if cutting a log in half with your abs) or Bird Dog where one arm out straight and opposing leg out straight. Or, Side Plank as pictured below.

Boat Pose: This static pose (pictured above), which challenges the abs and hip flexors, is much harder than it looks and requires you to balance on your rear while holding legs and arms reaching toward toes, in a “V” position.  Legs may be bent at the knee for an entry-level modification or, for more of a challenge, raise straight legs up as high as you can without breaking form. Hold for as long as possible, increasing hold time in 10 second increments over time with a goal of 1 minute.

Chair Pose: Sweep arms upward, with elbows near ears, and sit back as if in a chair pose, engaging core and moving thighs as parallel to the ground as able. Hold for 30 seconds to 1 minute or more, if able. 

Reverse Table Top: Sit on ground, placing arms behind back and raise hips forward and up, with feet space about shoulder width apart. You will be making a “table” with your body (as pictured above). If comfortable, relax head backward. A good alternative for this exercise is a Reverse Plank (pictured below), with the same arm placement and upwards push of hips, but instead of legs bent at knee, you are resting on heels.

Superman: This has a fancier Sanskrit name, but I just call this prone pose Superman, because I like to imagine I’m flying through the sky on my way to save someone. Laying on belly, with arms extended forward, engage core and pull shoulders and chest off the ground while also raising and reaching arms in front and lifting legs upward a few inches. 

L-Sit: The L Sit is a difficult skill, but not impossible with practice. To start, sit on the floor in a pike position and place hands aside your hips, fingers pointing forward.  Lift legs and rear off ground using hips, core and shoulders while driving hands into ground. To modify while still learning, pull legs off the ground in a tucked position, advancing to a position where one leg is straight and the other bent – and then eventually both straight. Hand modifications including using yoga blogs (pictured above), paralettes, etc.

I hope you are inspired to try one or more of these yoga poses for abs and core strength. Probably the main secret to mastering core yoga poses is just practice – and more practice! 

By the way, don’t you just love this fun and functional bra top from adidas? I know no unintended body parts will bust out and embarrass me during crazy yoga poses. Also, check out adidas x Wanderlust collection, they have an mindful collection of yoga clothing along and explore the stories of various yogis that will inspire you on and off the mat.

What is your favorite yoga pose for a strong core? Please share in the comments – XOXO, Jennifer