May 07, 2025

Aarushi Bhadury

Yoga Poses That Can Build Core Strength

​Plank Pose​

This foundational pose powerfully engages all the core muscles – abdominals, obliques, and lower back – to maintain a straight line from head to heels. It builds isometric strength and stability.

Credit: canva

​Side Plank Pose ​

This variation of the plank intensely works the obliques and challenges your balance, further strengthening the core for stability and control.

Credit: canva

​Boat Pose ​

By lifting the chest and legs off the ground while balancing on your sit bones, Boat Pose directly targets the abdominal muscles. Holding this pose strengthens the deep core and hip flexors.

Credit: canva

​Low Boat Pos​

A more challenging variation, Low Boat requires significant abdominal engagement to keep the lower back pressed to the floor and the legs and chest slightly lifted.

Credit: canva

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​Chair Pose​

While primarily a leg strengthener, engaging the core is crucial in Chair Pose to maintain balance and protect the lower back as you sit back into the imaginary chair.

Credit: canva

​Reverse Plank Pose ​

This pose strengthens the back body, including the lower back muscles, which are an integral part of a strong core. It also opens the chest and shoulders.

Credit: canva

​Locust Pose ​

These back-bending poses engage the muscles along the spine and the lower back, contributing to core stability and strength in the posterior chain.

Credit: canva

​Thread the Needle Pose​

The twisting action in this pose engages the obliques and helps to build rotational core strength and spinal mobility.

Credit: canva

​Bird-Dog Pose​

Performed on hands and knees, extending opposite arm and leg requires significant core engagement to maintain balance and stability, strengthening the deep abdominal muscles and lower back.

Credit: canva

​Leg Raises​

Lying on your back and lifting your legs (together or individually, at different angles) directly targets the lower abdominal muscles. Keeping the lower back pressed to the floor is key to proper form and core engagement.

Credit: canva

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