Want to sculpt your side abs? Try these yoga poses

Updated at: Jun 03, 2018
Want to sculpt your side abs? Try these yoga poses

Everyday there are novel ideas coming up to get that washboard abs, or the perfect body. But did you know that you can achieve the perfect abdominal muscles with yoga?

Arka Roy Chowdhury
Exercise & FitnessWritten by: Arka Roy ChowdhuryPublished at: Oct 18, 2017

Everyday there are novel ideas coming up to get those washboard abs, or the perfect body. But did you know that you can achieve the perfect abdominal muscles with yoga? Yes, in fact, the truth is that abs and yoga go hand in hand. After all, crunches and sit-ups are way too old, and we have seen that a lot of times they do not even work, so what is the big deal? Let us move on to something more useful, something that would be more effective while being fun at the same time.

Yoga poses for side abs and your overall abs can be easier than hitting the gym all sweaty. Yoga is basically all about your core, so by doing the right kind of yoga positions for abs, you are building your core and creating a solid foundation. A key criterion in yoga exercises is that the poses should be done well, and executed with perfection, otherwise they are futile.


Let us take a look at the top 7 yoga poses for abs: 

Warrior lunge twist

A definite abs and yoga combo, this indeed warrior like! Here, as you can guess, the twisting movement is essential in working on your side abs, and giving you great clarity there. For this position, you first need to bring your palms together as in when praying, and then do a lunge forward. Let your left leg lunge forward, and bend on your knees, all the while your back leg should be straight. Let your abdominal be tightened inside your spine and then rotate your upper body to the left. When you lean, let your spine remain long over the left leg, and slowly press your right elbow outside the left leg. Then, you should turn your head in an attempt to look up to the ceiling, and hold this position for ten long and deep breathes. Then slowly untwist yourself, and repeat it ten times.

Side plank curl

The exercise combines a lot of twisting movements with the use of your body weight, this leads to your inner and outer abdominal muscles being at work. For this exercise, you need to get off the ground by using your hand as support and letting your legs be straight without bending on the knees. You need to focus on reaching your hand to the ceiling, then engage your legs and flex your feet. Form a fist with your top hand, and bend the top elbow. Then bring your hand on top down inward to your body. You have to curl the ribcage as much you can in order to twist the torso. Repeat this exercise ten times. A quintessential yoga poses to side abs.

Three legged dog

You need to start this exercise on all fours, and then go down with your hands shoulder width apart. Your feet hips should be distance apart. You have to put your right leg up towards the ceiling, and then let your hip open, as this will allow your toes to face the right side of the mat. Then you have to press into the floor using your hands, and also the standing foot, while you slowly bring your right leg on a right angle behind you, thus your waist is also at work. Your head should be facing inwards when doing the exercise. Again bring it back to the centre, and repeat it ten times. This yoga position for abs because it is all about instability and you are allowing your side waist to work.

Crisscross plank

Use a plank to get on all fours. Then you should use your right knee and bring it to your left elbow, all the while lifting and twisting through the whole of your side body. Then return to the starting position, and repeat this same movement on the other side. You should repeat this 30 times. There is a rotational movement here in this exercise, and this works well in targeting your oblique / abdominal side muscles. A definite inclusion in your list of yoga positions for abs.

Table top with extension

This combination of abs and yoga works on the entire core, and is therefore a terrific exercise to master. You need to begin on all fours again for this one, with your hands under the shoulders, and knees under the hips. Extend the right leg behind you, and your left hand forward, and hold this position for a few seconds, only to breathe deeply. Then move your left arm to a ninety degree and your right leg to a ninety degree as well. Once again hold, and breathe deeply. After you are done, switch sides, and repeat it ten times.

Row the boat                                                         

This exercise has a lot to do with balancing, and therefore you should be able to do that. You have to be seated and lift your knees upwards to your chest, while at the same time pulling your spine inward, towards your centre line. You have to hold the back of your thighs with your hands so as to create better balance and allow the pressure to fall on your core. Now after having created the balance, you need to clasp your hands together and grab an imaginary car, then turn to one side by bending your elbows. This would automatically create a rowing the boat motion, which you will repeat on the other side. You are basically twisting your body here while keeping it in absolute balance; this yoga pose for abs is great for your core strength. 

Straddle, bend and reach

Let your legs be wide apart, with left hand on the floor so that it is right at the centre of your body. Then you should straighten your tailbone back and the sternum forward in order to create length in the waist. You should then open up your chest by twisting it, and reaching your right hand to the ceiling, and then plugging your shoulder into your back. You must reach diagonally with the hand on top all the way down to the opposite side. Repeat this exercise ten times. The exercise is a great one because it combines various body parts, such as the legs, glutes, and back. For wholesome strength training, this is great, and of course also a good yoga position for abs.

 Image Source: Getty



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