If the thought of endless crunches makes you want to skip the gym, you’re not alone. Luckily, building a strong core and achieving a flatter belly doesn’t require a single crunch. These four beginner-friendly yoga poses can help you tone your midsection and feel more energized.
Say goodbye to bloating and fatigue, and hello to a revitalized you with the Beyond Body Personalized Wellness Book. Check out our Beyond Body Review for more insights.
By learning to activate the deep muscles that support your trunk, hips, and shoulders, you can better coordinate lower body strength with upper body agility. This kind of core engagement enhances stability in everyday activities—whether you’re playing sports, lifting your kids, gardening, or navigating slippery sidewalks.
If you’re new to exercise or have injuries in your back, shoulders, or wrists, consult a healthcare professional before starting.
Start by connecting with your deepest abdominal muscle, which wraps around your waist like a corset. Lie on your back with knees bent and feet flat. Place your hands on your hips, thumbs toward your navel, fingers toward your pubic bone. Imagine cinching a string around your waist, drawing your belly inward and firm.
Keep your hands in place or rest them by your sides. Lift your right foot off the floor, maintaining the 90-degree bend. Switch legs mid-air, keeping your belly firm and hips steady. Do 10 reps per leg, then rest with knees swaying side to side. Repeat.
If your lower back lifts or your belly bulges, lower the first foot before lifting the second. You can also press your palms into the floor for added support.
Next, try starting with both feet lifted, knees over hips. Lower your right toes to the floor while keeping the knee bent. Switch legs mid-air, maintaining core engagement and steady breathing.
This next move builds on waist activation and adds hip stability. Lie on your back with knees bent and feet hip-width apart. Engage your core and lift your hips to form a straight line from shoulders to knees. Instead of clenching your glutes, lengthen your sit bones toward your knees.
Check with your hands to ensure your glutes aren’t overworking. Hover your right foot just above the floor, keeping hips stable. Alternate feet, aiming to prevent side-to-side rocking. Do 10 reps per side, then rest with knees hugged to your chest. Repeat.
If stability is a challenge, try lifting to tiptoes instead of fully raising your foot. For more difficulty, place your support foot on tiptoes to reduce floor contact.
Now, let’s engage the waist, hips, and shoulders. Start on all fours with wrists under shoulders and knees slightly narrower than hips. Keep your torso parallel to the floor, firm your belly, and narrow your waist. Extend your right leg back, keeping hips square. Press into your right hand to lift your ribcage and lengthen your neck. Reach your left arm forward. Return to all fours and switch sides. Flow through 10 reps per side, then rest in Child’s Pose. Repeat.
If balance is tough, keep both hands on the floor and just move your legs. For a challenge, hover your support foot to reduce contact with the floor.
Finally, target your side waist. Lie on your right side with your elbow under your shoulder and feet stacked. Reach your left arm up, stack your shoulders and hips, and firm your belly. Press into your elbow to lift your ribs and contract your waist to raise your hips. Lower to hover above the mat, then lift again. Do 5 reps, then switch sides. Rest on your back, then repeat.
If needed, bring your lower knee to the floor for support. For more intensity, lift your top leg or rotate into a forearm plank before switching sides.
And that’s it—beginner yoga for a strong core and flat belly! Without a single crunch, you’ve activated the deep muscles that stabilize your hips, spine, and shoulders. As you go about your day, remember to engage these muscles to stay strong and steady in everything you do.
