Yoga Tips

About Women's Health Subscribe Sex & Love Relationships Weight Loss Health Fitness Food Beauty Life Style Video WH Promotions & Events Newsletter Follow Win United States PRIVACY NOTICE TERMS OF USE EDITIONS: US UK ESPAÑA NEDERLAND JAPAN SUBSCRIBE SIGN IN Women's Health may earn money from the links on this page, but we only feature products we believe in. Why trust us? 17 Yoga Moves That Will Help You Sculpt Serious Abs Boat pose is only the beginning. BY KRISTINE THOMASON AUG 15, 2018 imageKATHRYN WIRSING Time: 20 minutes Equipment: Yoga block, mat Good for: Core and abs Instructions: For each move, perform as many reps as indicated, then rest 30 seconds. Move through each move until you've done all 17. Alternatively, incorporate these moves into your usual routine as workout finishers or additional abs work. This abs workout was created by CorePower Yoga. ADVERTISEMENT - CONTINUE READING BELOW 1 Butterfly Crunch How to: Sit on the floor with your knees bent and open to the side, in a butterfly position. Raise your head and shoulders and crunch your rib cage toward your pelvis. Pause, then slowly return to the starting position. Complete as many reps as possible for 30 seconds. (Get your flow on at home using Women's Health's Yoga on Amazon's Alexa!) 2 Table Top Abs How to: Lie on your back and lift your legs into a table-top position, with knees bent and legs at 90 degrees. Raise your head and shoulders and crunch your rib cage toward your pelvis. Pause, then slowly return to the starting position. Complete as many reps as possible for 30 seconds. 3 Crow Pose Rolls How to: Sit upright, resting on your tail bone, with your knees bent and toes pointed toward the ground. Bring your bent arms out in front of you, and rest your elbows on your knees, palms up. Using your core for power and control, roll your body backward until your shoulders touch the ground. Keep your arms in the same position the entire time. Roll back to start. That's one rep. Complete as many reps as possible in 30 seconds. 4 Block Bicycles How to: Lie on your back, and bring your legs into a table-top position. Place a yoga block on your thighs, and hold it in place with your forearms. Lift your shoulders slightly off the floor and gaze at the block. Slowly extend your right leg out, until it's straight and hovering above the floor. Repeat for 15 seconds on each side. 5 Block Transfer How to: Lie faceup on the floor with your legs and arms straight, elevated a few inches off the ground. Hold a block between your hands. Bring your knees into your chest, ending with your shins parallel to the ground. At the same time, lift your torso and bring your arms overhead and toward your legs. Place the yoga block on your shins. Pause, then lower back down to start. That's one rep. Complete as many reps as possible in 30 seconds 6 Forearm-Plank Oblique Dips How to: Start in a forearm plank position. Make sure your abs are tight and you’re squeezing your butt. Slowly dip right hip to right side until hips are about one inch off the ground. Return to center, then repeat on the other side. Continue alternating for 30 seconds. 7 High Plank To Forearm Plank How to: Begin in a high plank position, toes tucked, elbows under shoulders, and core tight. Then lower your right arm to the ground until you're resting on your forearm. Do the same with the other side. Then, lift back to the starting position, one arm at a time. Continue alternating for 30 seconds. 8 Plank With Knee Dip How to: Start in a forearm plank position. While holding the plank, lower your right knee to the ground for a quick tap, return to center, then lower your left knee to the ground for a quick tap. Continue alternating for 30 seconds. 9 Plank Step Out How to: Start in a plank position, hands under your shoulders and feet next to each other. Step your right foot out to the side, then return to center. Repeat on the other side. Continue alternating for 30 seconds. 10 Plank Jack How to: Start in a plank position, hands under your shoulders and feet next to each other. Jump your feet out to a wide V, then jump them back in again. Complete as many reps as possible in 30 seconds. 11 Spiderman How to: Get into a plank position with your hands shoulder-width apart on the floor. Keeping your hips square to the floor, lift your left leg and bring it toward your left elbow. Return to start and repeat with the other leg. Continue alternating for 30 seconds. 12 Dolphin Pushup How to: Begin in dolphin pose, which is like downward dog, but with your forearms on the ground. From here, slide your body forward until you're nearly in a forearm plank position, and lower your body a bit farther to the ground. Return to the starting position. Complete as many reps as possible in 30 seconds. 13 Lying Leg Raise How to: Lie on your back with your palms facing down. You can place them next to you or underneath your butt. Slowly lift your legs to a 90-degree angle, keeping them straight. Pause, then lower your legs back down. That's one rep. Complete as many reps as possible in 30 seconds. 14 Lying Leg Reach How to: Lie on your back, and bring your legs into the air, creating a 90-degree angle with the ground. Lift your shoulders off the ground, and reach toward your left foot with your right hand. Repeat on the other side. Continue alternating for 30 seconds. 15 Frog Crunch How to: Sit on the floor with your knees bent and open to the side, like in a happy baby position. Raise your head and shoulders and crunch your rib cage toward your pelvis, bringing your hands between your thighs. Pause, then slowly return to the starting position. Complete as many reps as possible in 30 seconds. 16 Boat Pose With Twist How to: Come to a seated position and balance on your sit bones, lifting knees toward chest. Bring your hands into a prayer position in front of your chest, with elbows facing out. Then, keeping your hands in this position, twist to the right. Return to center, and repeat on the other side. Continue alternating for 30 seconds. 17 Boat Pose With Leg Extension How to: Come to a seated position and balance on your sit bones, lifting knees toward chest. Place your hands on the ground behind you for support. Slowly extend your legs out and lower your upper body to the ground, so both are hovering a few inches off the mat. Come back to start. Continue alternating for 30 seconds. Yoga instructor is wearing Noli Yoga liquid studio bra and liquid leggings. 18 Sculpt Your Abs with Women's Health HEARST PRODUCTS STUDIOS Women's Health amazon.com BUY NOW Yoga really can help you sculpt the body you want. Try it and see for yourself. KRISTINE THOMASON Fitness & Wellness Editor Kristine Thomason is the fitness & wellness editor at Women's Health, where she edits, writes, and helps oversee the food and fitness sections of the website and magazine. watch next MORE FROM abs workouts WHX The Best At-Home Abs Workout image The Best 20-Minute Abs Workout ADVERTISEMENT - CONTINUE READING BELOW image The 10-Minute Bodyweight Abs Workout image How To Do The Fire Hydrant Exercise The Right Way image Transform Your Abs AND Arms With This Workout image This Simple Move Works Your Abs Like No Other image How To Do A Perfect Plank Presented by White Claw image How To Do Bird Dog The Right Way image How To Do Flutter Kicks The Right Way WHX 14 Hard Core Exercises That Aren't Crunches ABS WORKOUTS WORKOUTS YOGA FITNESS SCULPT KILLER ABS WITH JUST ONE MOVE THIS SINGLE-DUMBBELL WORKOUT WILL HELP YOU SCULPT FLATTER ABS THE ONE MOVE THAT'LL HELP YOU GET STRONG, TONED ABS FAST 7 YOGA POSES THAT'LL SCULPT THOSE SEXY SIDE ABS THE 5 YOGA MOVES THAT HELPED KALEY CUOCO GET THOSE ABS 6 MOVES FOR STRONG AND TONED ABS About Women's HealthNewsletterCustomer CareAdvertiseMedia KitManage Email PreferencesOther Hearst SubscriptionsWhy did I get this ad?SubscribeGive a Gift - A Part of Hearst Digital Media A Part of Hearst Digital Media Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. ©2019 Hearst Magazine Media, Inc. 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