Go-To Moves to Strengthen Your Core

Use this full-body flow to build strength in your core and provide stability for your spine, pelvis and rib cage. Developing and maintaining core strength helps improve posture, mobility and quality of movement. As you flow through these moves, focus on open-mouth exhales to release heat and tension from your body and quiet the chatter in your mind. 

Pendant Pose with Blocks 

targets your entire core 

• Sit on your shins with two blocks (or pillows or rolled-up blankets), on their lowest setting, next to each thigh  

• ​Inhale, roll your torso forward and round your spine. Exhale, press your palms evenly into your blocks and draw your shoulder blades apart as you lift your thighs toward your chest 

• Engage your core and cross at your ankles. Continue to breathe as you round your spine even more and draw your thighs closer to your ribs 

• Stay in this pose for 3-5 breaths. Repeat 4 times and alternate the way you cross your ankles each time 

Donkey Kicks 

targets 360 degrees of your core with an inversion 

• Start in Downward Facing Dog, then step your feet in about a foot 

• Inhale, bend your knees, squeeze your inner thighs together, shift your shoulders over your wrists and look between your hands 

• Exhale, engage your core to kick your feet toward the ceiling and shift your hips over your shoulders 

• Repeat this 5-8 times 

• Up-Level:  Add a block or rolled towel between your thighs as you jump. This intensifies the inner thigh and pelvic floor action and helps you focus on a more controlled lift of your pelvis. 

Eagle Crunches 

focuses on the front of your abs and inner thighs 

• Lie down on your back and swing your right arm under your left and cross at the elbows and wrists (or wrap your palms around your shoulders for a bear hug if your shoulders are tight)   

• Draw your right leg up and over your left and tuck your right foot behind your left calf (or just cross at your knees if that’s more comfortable) 

• Allow your lower back and shoulders to relax  

• Inhale, draw your elbows away from your knees and extend long. Exhale, crunch everything back toward center 

• Repeat for 10 reps and switch sides 

• Up-Level: As you curl in for your crunch, lift your pelvis up off the mat, to target your lower abs 

Low Boat to Ankle Cross

targets the front of your core and hip flexors 

• Come to boat pose with your feet planted on your mat. Bring your hands behind your knees and draw your shoulder blades together behind you to lift your chest 

• Lift both feet up so your shins are parallel with the ceiling. Slowly lower your legs and back until you’re hovering a few inches off the floor. Bring your hands to the center of your chest

• Keep your chest lifted as you alternate crossing one ankle over the other. Exhale every time you cross your ankles

• ​Repeat 10 times, for 3-5 sets 

Sphynx to Forearm Plank 

builds strength in the entire front line of your core 

• Lay belly-down on your mat, propped up onto your forearms. Bring your elbows underneath your shoulders 

• Isometrically drag your elbows to the back of your mat to fire up your core and lift your chest up  

• Inhale, slowly peel your ribs, belly, hips, thighs and knees off the mat and come to forearm plank 

• Breathe here as you continue to engage your core, pull your belly button toward your spine and engage your legs. Hold for 3-5 breaths and slowly lower back to Sphynx pose 

• Repeat 5 times 

Feel the strength and fire you just built up in your core! Notice how your center feels more stable and how you may feel more balanced and mobile. 

For more ways to build strength in your core, check out CorePower Yoga on Demand. Get unlimited access to our growing collection of online yoga, sculpt & meditation classes for just $19.99/month. New classes added each month!