Yoga Poses for Flat ABS

Yoga: Half Boat Pose


Do half boat pose in reps — lift your arms and legs off the mat into position and then relax down onto the mat, says Budig. “It creates an awesome total-body tremble that strengthens the lower abs.”


Half Boat:

1. Begin in Boat.

2. Lower your body until your legs and chest hover above the ground in almost a straight line. Keep your shoulder blades off of the mat and hug your thighs together.

3. Extend your arms and keep your gaze forward.


Yoga: Plank Pose


Plank engages your core and teaches you how to use your body as a full unit, says Budig. It activates front and side abdominal muscles.



1. Begin on all fours with your arms straight and shoulders stacked over your wrists. Have your palms flat and shoulder-width apart. Curl your toes under and step both feet back until your legs are straight and your feet are hip-width apart. Bring your shoulders, hips, and heels into one straight line with the core and quads engaged.

2. Press your outer arms inward and distribute the weight of your knuckles evenly, gazing slightly past the fingertips. Hold for five to 10 breaths.


Yoga: Forearm Plank Pose


Similar to plank, forearm plank works front and side abdominal muscles, but offers a slightly deeper shoulder opener, explains Budig.

Forearm Plank:

1. Begin on all fours with your forearms parallel to one another and shoulder-width apart on the floor. Curl your toes under and step both feet back until your legs are straight and hip-width apart.

2. Stack your shoulders directly over your elbows. Your shoulders, hips, and heels should all be in one straight line. Keep your front ribs in and tailbone extending toward your heels. Gaze slightly past your fingertips.

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