How to Flatten Your Abs with Yoga

Co-authored by Caitlin Downey and Jennifer Mueller, JD

Last Updated: May 25, 2021 References

There are a number of yoga poses that will build core strength and firm up your belly. These poses that can help strengthen your abdominal muscles, burn fat, and improve digestion to reduce bloating.^{[1]
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Method 1

Method 1 of 3:

Building Core Strength

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Start in plank pose. The plank not only gives your abs a workout—it's a whole-body experience.^{[2]
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Research source} If you're starting in plank, lay on the floor on your belly with your palms under your shoulders and your legs extended out behind you. Raise up on an inhale so that your arms are perpendicular to the floor. Your wrists should be directly below your shoulders.
- Your weight should be evenly supported by your hands and your toes so that you are one long line of energy from the crown of your head to your heels.
- Tuck your tailbone under and press the front of your thighs toward the ceiling. Gaze out about 6 inches (15 cm) to make sure your neck is not crunched and press your shoulder blades down against your back.
- Hold this pose for several breaths, then release to the floor. If you find it too difficult to do a full plank, you can drop to your knees for a half plank. Make sure your back is completely flat and not arched.
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Open into side plank pose. The side plank pose strengthens your entire body, as well as stretching and strengthening your wrists and improving your balance. This balancing pose should not be attempted if you are recovering from a serious wrist, elbow, or shoulder injury.^{[3]
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Research source} From plank, move to the outside edge of your left foot. Slowly turn your right hip to open toward the right side of your mat so your right leg rolls on top of your left leg, with your right foot on top of your left foot.
- Turn your torso to your right, lifting your right hand and placing it on your right hip. Balance your body weight so it is evenly distributed between the outside edge of your left foot and your left hand.
- Your left hand shouldn't be directly below your shoulder but angled a bit. Engage your shoulder muscles to roll your shoulder open. Ensure your shoulder isn’t collapsed into your left arm and leave space between your ear and shoulder. Use your triceps muscle to straighten that arm, pressing into the knuckles of your hand.
- Your body should be a straight, diagonal line from the crown of your head to your feet. Use your right oblique to lift your hips.
- Hold the pose for a breath or two, then release and do the other side. If you have difficulty maintaining stability in this pose, you might try doing it with your feet against a wall for more support. Alternatively, you can bring your lower knee down so your calf is perpendicular to your top leg.
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3
Stretch with the cobra pose. Cobra pose builds strength in your entire upper body, increasing strength and flexibility in your spine as well as working your chest and abdominal muscles.^{[4]
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- From plank or side plank, lower to the floor so that you are lying on your stomach with your legs extended behind you. Your toes and the tops of your feet should be on the floor. Place your palms under your shoulders, your arms bent flush along your sides. Pull your elbows back and down and lengthen your neck, touching your chin to the floor.
- On an inhale, press your hands forward and down, then raise your chest up and back, bending your spine. Keep your chest open, shoulders rolling down your back. Make sure your neck is straight and not crunched.
- Hold the pose for several breaths, then slowly lower on an exhale. You can create a vinyasa, or flow, with this pose by repeating it 5 or more times, with a breath for each movement.
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Lower into downward facing dog. Downward facing dog is typically one of the first yoga poses you learn, and is central to many yoga practices. This pose provides stretching and strengthening for your whole body, as can help relieve stress.^{[5]
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- From upward facing dog, come up onto your hands and knees, with your hands just in front of your shoulders. Spread your palms and fingers out wide. Your knees should be directly under your hips, toes slightly turned under.
- As you exhale, lift your hips upward, pointing your sitting bones to the ceiling. As you inhale, straighten out your legs (or you can leave them bent if it's more comfortable to do so), keeping your heels off the floor. Your body should look like an inverted “V” shape.
- Stay in a downward facing dog for several breaths. With every inhale, push down through your heels. With every exhale, think of pulling your hips away from the floor toward the ceiling. Make sure your shoulder blades are flat down your back so your shoulders are neutral and your neck isn't crunched.
- If you want, you can create a vinyasa flow between upward and downward facing dog, a breath for each movement.
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Transition to chair pose. Chair pose demands tremendous core strength and also helps you gain balance and stability. As you progress with this pose, you'll build the entire core.^{[6]
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- From wherever you are, come to a standing position and bring your legs together so that the inner sides of your feet are touching.
- On an exhale, slowly lower your hips as though you are sitting in a chair, keeping your knees squeezed together and over your ankles. Your shins should be perpendicular to the floor.
- Tuck your pelvis under, lift your chest, and knit the front of your ribcage together. Reach your arms straight out in front of you to counterbalance the weight in your heels, or raise them above your head.
- Hold the pose for 45 seconds to a minute, breathing deeply in through your nose and out through your mouth. If you can't hold the pose and maintain your breath, use a wall for support or don't bend your knees as much.
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Method 2

Method 2 of 3:

Increasing Core Stamina

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Do a plank vinyasa. If you've done any ab work at all, you probably are familiar with planks. A vinyasa in yoga involves moving between different poses with a breath for each movement to stimulate blood flow and burn fat.^{[7]
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- Begin in plank position. If a full plank is too difficult for you, modify the position by placing one knee on the floor. Or, come down onto your knees and elbows with your shoulders stacked over your elbows.
- On an exhale, bend your right knee and tuck your right leg towards your chest. As you inhale, move your right leg back to join the left. Exhale and tuck your left leg the same as you did your right. Inhale return to plank position.
- Alternate 8 to 20 times, maintaining your breath. Once you finish, you may want to counter by lifting your hips into a downward dog, or you can lower your hips back to sit on your heels and rest in child's pose.
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Move into a bridge with a lift. The bridge pose builds strength in your core. Lifting in time with your breath adds an aerobic element to this pose.^{[8]
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- Lie on your back with your legs extended. Bring your knees up so that your feet are flat on the floor, about hip-width apart. Tuck your pelvis under to engage your core and aim to press your lower back into the mat.
- As you exhale, press your knees toward the back of your mat and press down into your feet. Engage your legs to lift your hips. You can bring your hands together under your body, or keep them at your sides. Lift your chest toward your chin, keeping your shoulders rolled back and down so that your shoulder blades are in line with your spine.
- Slowly lower your hips as you inhale. On exhale, lift your hips again. Repeat this lift 5 to 10 times, focusing on doing the work of lifting with your core engaged. Engage your core further if you feel pain in your lower back and press your knees toward the back of your mat. If the pain continues, exit the pose.
- After your repetitions, release and draw your knees into your chest to counter the stretch. You can slowly rock from side to side to massage your spine and lower back.
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Add some windshield wipers. Windshield wipers really work your obliques, the abdominal muscles running down the side of your body. Doing this twist with a breath for each movement gets your blood flowing to the abdominal region.^{[9]
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- Start by lying on your back with your legs lifted and your knees bent so that your shins are perpendicular to the floor. Extend your arms out 90 degrees to the side with your palms spread wide, facing down.
- On an exhale, lower your legs to the right until they are 2–3 inches (5.1–7.6 cm) over the floor. Keep your shoulders squarely on the mat and stop if you feel like they’re going to lift up. Inhale and bring your legs back to center. On your next exhale, lower your legs to the left with the same motion.
- Focus on moving with your core and keeping your shoulders and arms flat. Repeat the motion 10 times, or 5 times on each side. Once you're done, you may want to bring your knees to your chest and rock side to side or up and down to massage your spine.
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Try the rocking boat. The boat pose by itself strengthens your abdominal muscles, but when you add movement with the rocking boat, the core muscles fire up.^{[10]
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- Get into boat pose from a seated position. Bend your knees slightly, keeping your feet flat on the floor. Grab the backs of your thighs just below your knees and lean back at about a 45-degree angle.
- On an exhale, raise your feet off the floor, pressing your feet, legs, and knees together. Your shins should be parallel to the floor.
- Reach your arms forward at about shoulder height with your palms toward the floor.
- To start the rocking, tilt your knees first to one side and then to the other. Try to follow your breath for at least 10 repetitions. It doesn't matter whether you start on an inhale or an exhale.
- You can add a twist by reaching in the opposite direction your "boat" is rocking.
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Method 3

Method 3 of 3:

Reducing Bloat

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Stretch and contract your abs in cat/cow pose. Cat/cow is a relaxing yoga movement that allows you to stretch and contract your entire abdominal region to stimulate your digestive organs.^{[11]
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- Come onto all fours with your legs directly below your hips and your hands below your shoulders. Your arms and thighs should be perpendicular to the floor. On an inhale, lift your head and your tailbone, pressing your chest forward and arching your back.
- As you exhale, drop your head and tailbone toward the floor and curve your back upward, like the arching "Halloween cat" image. Squeeze your belly in and up.
- Then inhale and arch upward, exhale drop downward. Do as many repetitions as feel right for you.
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Stimulate digestion with a seated spinal twist. The seated spinal twist squeezes your digestive tract, which can help relieve gas and bloating. This pose can be especially helpful after you've had a big meal.^{[12]
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- From a seated position, bend your right knee underneath you as you would in a cross-legged seat. Cross your left foot over so that it's flat on the floor outside your right thigh. You can keep your right leg straight if this is too difficult.
- Lift with a straight back and begin to turn your upper body to the left. Use your left arm as a guide to keep your spine straight as you set your left hand directly behind your hip on the floor and lift. Lower your right elbow to the outside of your right thigh.
- With every inhale, think of lengthening your back. With every exhale, try to deepen the twist.
- Hold this pose for 5 to 8 breaths, then return to center, switch legs, and do the other side.
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Try the wind-relieving pose. As the name suggests, the wind-relieving pose massages your intestines to help relieve gas and bloating. However, it does more than that, also strengthening your back and abdominal muscles.^{[13]
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- Start on your back with your legs extended, feet together, and your arms extended on either side. On an exhale, pull your right knee towards your chest or right armpit. Wrap your hands around your knee or your shin and press towards your belly. Inhale.
- On an exhale, lift your head and chest to look down the midline of your body and try to touch your chin to your right knee. Be careful not to crunch your neck. Release back to the floor as you inhale.
- You can repeat this 3 to 5 times before switching and doing the other leg. You can also do both legs at the same time.
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Squeeze out toxins with a supine twist. Twists increase circulation to your abdomen, encouraging better digestion and helping you more quickly eliminate toxins. This gentle twist can be done directly after the wind-relieving pose.^{[14]
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- If your knees are still bent in towards your chest from the wind-relieving pose, release one leg to the ground and extend it. If you are lying flat on your back with both legs extended, pull your right knee up towards your chest.
- On an inhale, roll toward the left from your hips, keeping your right arm extended out straight from your shoulder. Try to keep your shoulder blade pinned to the floor, twisting only from your hips. You can place your left hand on the outside of your right knee to deepen the stretch, but don't force it.
- If necessary or desired, use props to support your right shoulder or right knee.
- Hold the twist for 10 breath cycles, breathing deeply in through your nose and out through your mouth. Then, on an exhale, slowly twist back to center. Release your right leg and repeat the twist on the other side.
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