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 are perfect for anyone looking to tone their midsection and boost energy.

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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—from sports and gardening to lifting kids or walking on slippery surfaces.

Start by connecting with your deepest abdominal muscle, your natural corset. Lie on your back, knees bent, feet flat. Place your hands on your hips, thumbs toward your navel, fingers toward your pubic bone. Imagine cinching a string around your waist—feel your belly flatten and firm as you draw your waist inward.

Keep your hands in place or rest them by your sides. Lift your right foot, maintaining a 90-degree knee 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, 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, knees bent, feet hip-width apart near your buttocks. Engage your waist and lift your hips into a straight line from shoulders to knees. Instead of clenching your glutes, lengthen your sit bones toward your knees.

Check your glutes with your hands to ensure they’re not overworking. Hover your right foot just above the floor, keeping hips stable. Alternate feet, aiming to keep hips from 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 and test your balance.

Now, let’s engage the waist, stabilize the hips, and activate the small shoulder muscles. Start on all fours, wrists under shoulders, 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 side to side, keeping your body steady.

Do 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 points.

Finally, target your side waist while maintaining core, hip, and shoulder engagement. Lie on your right side, elbow under shoulder, 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, place your lower knee on 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 entire body. As you go about your day, remember to engage these muscles for better posture, balance, and strength in everything you do.