20-Minute Beginner Core Yoga Workout To Tone Your Abs
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A number of people have this misconception that the core workout that helps build the abs is about only building 6 packs. There are a lot of muscles in the core, that you should target in order to work that area and develop a slimmer and toned appearance.
Building the core can help align the spine and it will help lose layers of fat in the area. A number of yoga poses can help strengthen the core and allow you to develop those killer abs you see in health and fitness commercials.
The average workout routines do not target all the abs and this is why you should try something new that is more effective.
We have combined the right yoga exercises that are going to tone your abs and build core strength. Obviously, we are not talking about the advanced and tough yoga poses. There are a number of beginner yoga exercises that can help you build abs and achieve core strength.
Every muscle in your body is important and this is why you should pay attention to toning each one of it. No one goes for losing the abs fat area of their body because most fitness programs do not address the ab fat problems.
Getting 6 packs is not enough!
The core body health is vital for us. To strengthen the core means bye-bye to backaches and the next step to better body support and an upright posture.
A healthy core means:
- Prevention from injuries
- Better posture
- Improved confidence
- Protection of internal organs
- Relief from all kinds of backaches
Sequence of Core Yoga Exercises for Killer Abs
The yoga exercises, may not seem as hard at first but when you go along with the sequence or repeat each pose, you will realize that they actually burn the ab muscle fat. The burn will make you realize your abs’ fat layers have been thrusted.
Some poses can be pulled without much effort but if you want them to be as effective as others, you should engage the body, especially abs to get the best out of it.
The sequence of Yoga we have selected is going to actually burn and shape your abs. The poses are going to build stamina and will strengthen your body if practiced well.
The Core Yoga Exercise sequence:
- Mountain Pose
- Forward Fold
- Four limbed Staff Pose
- Downward Dog
- Warrior pose 1
- Upward Facing Dog
- Balancing Table Pose
- Boat Pose
- Bridge Pose
- Corpse Pose
20Minute Core Yoga Routine for Killer Abs- At home
Core training exercises are not time-consuming. They are quick and high-intensity that take around 5-30 minutes usually. HIIT workouts are also great for ab building and they can be done in less time.
The ab workouts are quick and can be done easily at home. The strength and energy your body develops from the Yoga poses are incredible.
1. The Mountain Pose (Tadasana)
The mountain pose is mostly kept at the start of yoga exercise sequence. The mountain pose is a foundational pose that helps start the workout with a more relaxed approach. Mountain pose is overall a great pose to strengthen the legs, align posture, feel more grounded and centers the mind.
How to practice Mountain Pose:
Begin the pose by standing straight. Bring your feet together so that the big toes touch each other. If you cannot stand steadily, move the feet a few inches apart. Take a deep breath and raise your toes. You should be able to feel the weight of your body distributed at the four corners of each foot. When you can feel the 4 points of your feet, lower the toes and stand steady. Try to maintain a better posture by engaging the muscles of your legs and lower abdomen along with the arching of the tail bone.
Concentrate and think about the muscles of your core and engage them to hold the pose. Inhale and exhale as you stand in the mountain pose. You can stretch your arms out a little, palms facing the body. Place them on the sides of your hips if not comfortable for longer.
You should stand in the mountain pose for 1 minute and try to engage your leg and core body muscles.
2. Forward Fold (Uttanasna)
When you think of this pose, you will ask how is this going to target the abs?
A number of people who practice this pose can bend forward and do this pose without engaging the muscles of their core, this is why they do not understand that this pose is meant to build abs too.
Engaging the core muscles draws the stomach closer to the spine. As you draw your body closer together you go deep into the pose and engage the muscles of your core, glutes and hamstrings in the process.
How to Practice:
From the initial mountain pose, lock your fingers and place your arms to your chest. Inhale air slowly and stretch the arms above your head, as you exhale the air bend forward. Ongoing towards the ground, search with your fingers for the ground. As you touch the ground, place your palms on the ground with arms stretched.
Pull your stomach as close to the spine as possible to engage the core muscles. Engage the legs muscles as well.
Hold the forward fold for a minute while breathing deeply. Keep the core engaged and drawn back to the spine as you let go.
3. Plank Pose (Kumbhakasana)
Plank pose is great to tone your abs and exercise the arms and shoulders. It helps lose weight and burn fat in the region.
Most people do not understand how the plank pose is so important for the abs. The plank pose requires to keep the body off the ground while also activating and engaging the muscles in your abdomen and overall core. The pose is futile if you fail to incorporate your abs in holding the posture. To get the best out of this pose, learn to pull it off properly!
How to Practice:
Lie on your belly and slowly raise your body by pressing your palms against the mat’s surface. Bend your toes and straighten tour arms. Engage your abs to distribute the pressure. Here is a good mat.
If you are a beginner, you need to focus on the core engagement part. The pose loses it effectivity when you don’t work the abs. The pose if held properly, can work your abs and you will be able to sculpt stunning abs.
The plank pose is also one of the hardest poses to keep for longer periods. Keep the pose for as long as you can and remember to take deep breaths.
Attempt to keep the posture for a minute if you can without compromising the form. Lock your arms in place and look at the mat. You are doing the pose right if you feel the burn in your stomach, if not you are probably keeping your back or hips too high!
4. Four-Limbed Staff Pose (Chaturanga Dandasana)
Chaturanga is a plank but a step ahead! The pose targets the abdomen effectually and helps reduce the tummy bulge.
The pose excellently works your abdomen, as you lower into the pose, your weight is distributed among toes of both feet and palms, so your core muscles squeeze to maintain balance.
How to Practice:
Start the pose by getting on all fours. Then slowly move your palms near your chest, without lifting them off the ground. Make your backbone stable and lower your body as close to the ground as you can. Your upper arm and forearm should be perpendicular. You are now a few inches above the ground. Your back should be aligned with the hips, and if the pose is held properly, you must feel burning in your abs.
You can also do a few push-ups when you switch from plank to chaturanga. Keep your body engaged and don’t take rest.
Try to hold the pose for a minute if you can while taking deep breaths.
5. Downward Facing Dog (Adho Mukha Shavasana)
This pose in the middle of other poses, helps you stretch and relax for a little while. You center the attention onto your body as you relax with your face downwards and eyes on your body.
When going through so many poses, you may feel shortness of breath and this one makes up for that. You can take deep breaths and rest your body. The pose has similarities with a resting pose, the mountain pose. Both of these poses are passive core toning poses.
How to Practice:
To do a downward dog from chaturanga, unbend your toes and stick the downside of your feet onto the ground while pulling your body closer. Move your palms towards the feet but don’t lift them off the ground. Simultaneously, raise your hips but make sure to keep the backbone and legs as straight as you can. Bend your knees a bit if you have tight hamstrings and the pose is too hard on them.
If your heels are not touching the ground, it is fine. You are a beginner and you lack the kind of stretch you need to do with your hamstrings to stick the whole foot on the ground.
Stay in the pose for a minute or two depending on the level of comfort you experience.
6. Warrior 1 (Virabhadrasana)
The warrior 1 pose inculcates spirituality. The pose builds stamina and strength. The pose engages full body and requires patience as you hold the pose muscles of the body give up sooner as you enter the pose after a good relaxing one, you should transmute the previous energy now!
Resist the urge of your body to let go and breathe deep as you channel your core’s energy to hold the posture.
How to Practice:
Start the pose by letting go of downward do pose by standing up straight and feet at hip distance apart. Put one foot forward and away from your body while stretching the same leg. Keep your feet in the same line. Stretch your arms outward and straighten them so that they become parallel to the ground.
Twist your torso to the right side and face the right side of the room. Place your feet flat on the ground. Bend your right knee such that your thigh becomes parallel to the ground. Then raise your hands over your head, palms facing each other straight and stretched.
Arch your back forward to avoid straining it. Fingers of both hands pointing towards the ceiling or clasp them with only one hand’s index pointing upwards.
Repeat on both sides of your body and hold for at least 30 seconds or a minute.
7. Upward Facing Dog Pose (Urdhva Mukha Svanasana)
The upward facing dog pose opens up the chest and firms the glutes. The pose also corrects the spine alignment and helps relieve backaches.
You relish the pose, as you do a stretch that wakes up each muscles of your torso. The pose calms and reinvigorates the mind.
How to Practice:
From an initial warrior pose, sit on all four limbs. Lower your body as in a plank. Flip the feet and the top surface of feet should now be on the ground and in a straight line with legs, back, and neck.
Stretch out the arms and make them straight. Raise the chest upwards and make your back arched. Your legs and hips must be an inch or two above the ground. Press the tops of the feet into the mat as you pull the rest of your body upwards. Keep your shoulders and neck straight throughout.
Hold the pose for half a minute to a minute long.
8. Balancing Table Pose (Dandayamana Bharmanasana)
The posture is fun and easy. To burn some extra calories, add a crunch to your static balancing table pose. You can also engage the core by squeezing the muscles of your abdomen as much as you can to add difficulty.
The more challenging the pose is the more you will burn ab fat!
How to Practice:
From the previous upward facing dog pose, bend your knees and place them on the ground. Swing your hips backwards and make your thighs perpendicular to the ground. Straighten your arms and face forward or downwards while keeping your ears away from your shoulders.
The back should be straight and not arched inwards or outwards. Balance your weight on your palms, knees and top side of feet. Slowly extend out one of your legs. You may feel shaky at this point but hold yourself tight. Straighten the leg and maintain posture.
Hold the pose for 30 seconds by extending one leg outwards each time.
9. Navasana- Boat Pose
Let’s talk about balancing your body on the tip of your butt! Yes, you heard it right the pose balances your whole body at the tip of your hips. The posture initiates fire that burns the fat deposits in your love handles and engages all abs in order to balance the position.
How to Practice:
Start this pose by releasing the balancing table pose and place your hips on the ground. Extend your legs in front of you. Bend your knees and put your feet flat on the ground. Rest your hands on the sides of your hips. Raise your feet in the forward direction and lean your back while keeping the spine straight and aligned.
Your back and thighs should look a ‘V’. When you have achieved a stable posture, take your hand to your knees. If you find it hard to maintain the posture, you can bend your knees a little because you are not stable enough. But do not bend the spine.
You can also take your legs straight up in a proper “V’ or a half “V”. Depending on the level of comfort and balance. Hold the posture for 30 seconds to a minute.
You can also get creative with the pose and bend your knees them take them all the way upwards. You can hold the posture for 30 seconds before bending and unbending the knees.
10. The Bridge Pose (Setu Bandha Sarvangasana – Modified)
The Bridge pose works your abs and is great for the glutes too. As you perform the pose, the body extracts the energy from glutes, core and lower back.
The pose not only works the abs effectively but also sculpts the butt. The pose can be very unsteady, and that is what you need to avoid. The pose involves difficulty and in case you collapse, you may hurt the back!
How to practice:
Begin by lying on your back. Keep your arms at your sides. Keep your feet hips distance apart. Begin to lift one of your legs upwards and bend your hips, as you move upwards, try to straighten the hips and only your back should be arched.
Bend the other knee and your toes should be touching the ground. Keep the chest raised such that the chin touches your chest. You will be feeling calm but no you should not! you have to engage the core muscles and glutes to lose ab fat and shape the perfect booty.
You can keep your leg straight in the air or you can push your hips to take them a little further. This really engages the core and burns the fat!
Do 3 rounds of 30 secs if you have been creative while doing the pose. If you do it the traditional way, keep the pose for a minute, if you can stay static and comfortable. Release the body slowly to avoid injury.
11. The Corpse Pose – Savasana
The corpse pose is essential for a smooth ending. Your mind relaxes as you meditate and comfort your body after so many intense postures.
The pose relieves bodily tensions and soon you will fall in love with this posture!
How to Practice:
Lie on your back and keep the legs hip distance apart. Extend your arms away from your body but at the sides and palms facing up. Take deep breaths and free your mind. Practice meditation. Concentrate on the body and relax each muscle of your body starting from your face, all the way to your toes.
The longer you stay in this pose, the better your body will feel. Hold the pose for at least 6 minutes.
Beginner Core Workouts are great for toning Abs
You can build abs and will be able to see results when practicing. Add more ab building yoga poses to this routine and you will be on the way to forming killer abs.
It is necessary to consume healthy food when you are transforming your body. Keto diet is a very popular diet, that puts your body in fat destruction mode. What are you waiting for when you can start yoga today!
Yoga Supplies You Might Need To Practice Yoga At Home
- Yoga Mat – This one is kind of a must to support your body and properly perform each pose.
- Yoga block – As a beginner, you may need extra support while holding the pose or a block to hold when you can’t reach the ground.
- Blanket – A yoga blanket is significant for many poses, to balance your posture.
- Yoga Strap – You may not be able to reach your foot in a forward fold; this is where you can hold a strap around your feet and not compromise the form.
- Yoga Cushion– The cushion is for those poses, where you cannot stabilize your hips on the ground. Use a comfortable cushion to balance the hips.
- Yoga Bolster– A bolster is a blanket with padding for relaxing your body when you practice meditation.
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