Yoga for Beginners: 7 Yoga Poses to Strengthen and Tone Your Core


Sometimes, no matter how hard or regular you do work-out or cardio but it doesn’t provide you with the strength that you need in your core muscles.

Yoga can surely help you in strengthening your center of the body. The main trick involved in these poses is the art of breathing deeply and mindfully.

Building the muscles will not be beneficial if it is not combined with the toning of the abdominal area.

Toning will help in distributing the weight equally to the whole body without straining any one part of the body that will give you a balanced posture, as well as all the parts, will be actively engaged in this toning exercise.

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Yoga Poses to Strengthen and Tone Your Core

Several poses completely focus on the core area and strengthen it.

If you’re searching for something that can give you a flat and strong torso then you can follow these given below 7 yoga poses which need your dedication and determination.

1. Plank pose (Phalakasana):

  • Plank somehow needs more of your effort but it pays off effectively.
  • Start by lying down on your abdomen.
  • Slowly raise your body with the support of your hands and toes.
  • Keep doing it until you reach in a position where you have straight arms.
  • Hands should be straight beneath the shoulders and feet hip-width apart.
  • Make sure your back and hips are aligned.
  • It engages and stabilizes the whole core.

2. Side plank pose (Vasisthasana):

  • Continue the plank pose.
  • Start shifting your body weight on your right arm.
  • Rotate in such a way that your whole body weight is carried by the right hand and right foot.
  • Lift your left arm straight up and your face in the same direction.
  • Keep your torso in a line.
  • It helps in toning the sides of the abdominal muscles.

3. Bridge pose (Setu Bandha Sarvangasana):

  • Lie down on your back.
  • Bend your knees and pull the heels back until they come near to your hip.
  • Now, start lifting your pelvis off the ground.
  • Shoulder blades should remain intact with the ground.
  • Place your hands beneath the hip on the ground.
  • It targets thigh muscles and strengthens the spinal cord.

4. Locust pose (Salabhasana):

  • Lie down upside down on the ground.
  • Your feet need to be hip-width apart.
  • Arms relaxed on the ground, palms facing upward.
  • Now, start lifting your feet, head, shoulders, and hands from the ground as much as you can.
  • Try to arch your shoulder blades inward.
  • It engages the spinal cord, thighs, and multifidus.

5. Boat pose (Navasana):

  • Sit on your mat while stretching out your legs straight in front of you.
  • Start inclining your upper body backward until you feel tightening in your stomach.
  • Now, raise your one leg at a time and move your thigh closer to your abdomen to make a “V” with your body.
  • Shin needs to be parallel to the ground.
  • Raise the other leg in the same way.
  • Lift your arms and keep parallel to the floor.
  • It is best to pose to tone your abs and hip flexors.

6. Chair pose (Utkatasana):

  • Stand up straight on the floor.
  • Raise your arms, near your ears, palms facing inwards at shoulders width apart.
  • Start bending your knees as you sit on the chair until your thigh comes parallel to the ground.
  • Your head should not be aligned with the hips; instead, it needs to be a little bit inclined forward.
  • It strengthens your legs and core.

7. Hands and knees balance (Dandayamana Bharmanasana):

  • Start by holding your body on your hands and knees.
  • Hands need to be under your shoulders and knees hip-width apart.
  • Raise and straighten your left arm facing ahead.
  • Similarly, lift your right leg and straighten it.
  • Keep for 10 breaths and then alternate the hand and leg.

All the poses need your conscious breathing as they engage your abdominal muscles. Plus, you need to hold each pose for 5-10 slow breaths depending on your comfort.

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