The 5 Best Yoga Poses for Core Strength

Yoga has a lot going for it. It can help you tune in to your breath, relieve stress, and improve your balance and flexibility. It can also help tone your muscles — including your core.

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“Understanding how to activate your core and utilize your core muscles is central to the physical practice of yoga,” says yoga instructor Valerie Williams, E-RYT 500.

Williams shares ways that yoga can help strengthen your core muscles and guides us through five poses that target your midsection.

Yoga poses to strengthen your core

Just about any yoga pose that challenges you can help strengthen your core. But some can be particularly helpful for targeting those muscles.

Start by holding each of the following poses for about two to three breaths at first. As they become easier, challenge yourself by holding them longer.

1. Tabletop balance

This pose can help strengthen your core and lengthen your spine, but it may not be right for you if you have chronic knee problems or difficulty with mobility in your arms or shoulders.

Start on your hands and knees.
Engage your core by pulling your belly muscles inward and keeping your lower back flat.
Reach forward with your right arm. Keep your chin tucked.
Lift your left knee and straighten it behind you. Keep your hips level and toes pointed downward.
Return your hand and knee to the floor.
Repeat on the other side.

2. Plank

This simple pose can help develop strength in your upper body, forearms, wrists and front abdominal muscles.

Start on your hands and knees.
Lift your hips and straighten your legs out behind you, like you’re about to do a push-up.
Engage your core by pulling your belly button upward.
Pull your shoulder blades together and squeeze your front thigh muscles.
Keep your body in a straight line from the crown of your head through your heels.

Variation: Drop to your knees to lighten the load.

3. Side plank

Side planks can help improve your balance and work your core without putting too much pressure on your back.

Start in a plank position.
Plant your left hand on the floor as you turn your body and raise your right arm above you.
Balance on the outside of your left foot, with your right foot on top.
Make a straight line from your left palm, through your shoulders and all the way to the tips of the fingers on your right hand. Keep your hips stacked on top of each other with your bottom hip lifted away from the mat.
Repeat on the other side.

Variation: To make this pose easier, bring your bottom knee to the floor.

4. Boat pose

This pose can be challenging at first. But it can give your core a good workout.

Start in a seated position, with your knees bent.
Lean back about 45 degrees and place your hands, palms down, on the mat behind you, bending your arms slightly.
Lift your feet off the floor and hold your shins parallel to the mat. Balance on your sit bones (butt).
Pull your belly muscles inward. Keep your chest lifted and your back straight. Point your toes up.

Variation: For an added challenge, extend your arms in front of you, parallel to the mat, or straighten both knees. At its most challenging, your body will take the shape of the letter ‘V.’

5. Chair pose

This standing pose puts a lot of focus on your thighs and ankles, demanding more from your core muscles.

Stand up straight with your feet together.
Bend your knees slightly and press your inner thighs together as you shift your weight to your heels.
Drop your tailbone toward the ground, like you’re sitting in an invisible chair.
Bring your palms together and raise your arms above your head.

Variation: To make this pose easier, bring your palms together in front of your chest. For an added challenge, sink your butt deeper into your “seat.”

Tips for your safety

Before you jump in, consider these guidelines to build your core strength with yoga safely:

Focus on your breath. Throughout your practice, keep your breath slow and deliberate. Breathe in through your nose and out through your mouth.
Move with care. Transition in and out of poses slowly to protect your muscles and joints.
Be gentle. Don’t try to force poses that aren’t working for your body. You should feel a stretch, but never pain.
Seek advice. If you are in pain, are recovering from injury or are concerned about whether yoga is safe for you, talk with a qualified health care provider, like a physical therapist, before starting any exercise program.

And, above all, enjoy the many benefits.

“Yoga is highly adaptable to your skill level and your goals,” Williams says. “And while it can certainly help strengthen your core and promote stronger muscles, it can also help you to live more mindfully and get in tune with your body.”