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Yoga flows

Yoga for core strength: a 20-minute practice

A 20-minute yoga practice for your core: plank, side plank, boat pose, back lifts and standing balances, the yoga poses that worked the trunk muscles hardest in small muscle-activity studies, done slowly with steady breathing. In a 3-month study, twice-weekly hatha classes with this kind of trunk work lengthened people's trunk-muscle hold times by 15% to 50%. It builds strength and control around your middle; it won't burn belly fat on its own, and it isn't a substitute for pelvic floor exercises if you leak.

20 minBeginner13 movesNo equipmentBack · Abs · Shoulders · Hamstrings · Hip flexors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoOn your back, knees bent. Let your belly and lower ribs widen as you breathe in; there's no need to pull your belly button inEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Warm up

  1. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels naturalHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Bird dog6 each side, holding 3 to 5 s
    Beginner · Back, Abs, Glutes · 3D demoKeep your hips level and your back still. One limb at a time to start if you wobbleEasier: Bird dog, one limb at a timeHarder: Bear crawl

Front and sides

  1. Straight-arm plank (high plank)3 holds of 15 to 30 s
    Intermediate · Abs, Shoulders, Chest · 3D demoHands under your shoulders, body in one line. Knees down if your hips sag; fists or forearms if your wrists hurtEasier: Knee hover (Pilates tabletop hover)Harder: Leg pull front (Pilates leg pull down)
  2. Downward-facing dog (Adho Mukha Svanasana)5 slow waves from plank
    Beginner · Shoulders, Hamstrings, Calves · 3D demoBreathe out as you lift your hips back into dog, breathe in as you come forward to plank. Bend your knees freelyEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  3. Knee side plank2 holds of 15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoElbow under your shoulder, hips lifted. Straighten your legs into a full side plank when 20 seconds is steadyHarder: Side plank
  4. Boat pose (Navasana)3 holds of 3 to 5 breaths
    Intermediate · Abs, Hip flexors, Back · 3D demoKnees bent, hands behind your thighs, chest lifted. Let go of your thighs when that's easy, and straighten your legs only if your back stays longEasier: Staff pose (Dandasana)Harder: L-sit

Back and balance

  1. Locust pose (Salabhasana)3 lifts, held 3 to 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoLift your chest and legs a little, neck long. Lower if your low back pinchesEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  2. Glute bridge10 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoBreathe out as you lift, ribs downEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  3. Chair pose (Utkatasana)2 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back, chest lifted, weight in your heelsHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior III (Virabhadrasana III)3 to 5 breaths each side
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a wall at hip height. Keep your hips level and the lifted leg low rather than arching your backEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

Wind down

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoKnees on a cushion; twist gentlyHarder: Seated twist, bottom leg straight
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoLet everything go; stay longer if you have time

Tips

  • Twice a week is a good start: the trunk-endurance study used two classes a week for 3 months.
  • Keep breathing. You don't need to pull your belly button in: a firm, steady middle with normal breathing works better.
  • End each plank when your hips sag or your back arches. Once 30 seconds is easy, make the pose harder rather than holding longer.
  • Leave out boat pose in pregnancy and after recent tummy surgery, and build up to planks gradually in the first weeks after giving birth.
  • If you leak when you cough, laugh or jump, do pelvic floor exercises every day as well: in a trial, pelvic yoga didn't beat a general exercise programme for leaks.
  • With osteoporosis, keep your back long in boat pose with your knees bent, or leave it out.
  • With high blood pressure, keep breathing rather than straining in the holds.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for core strength: a 20-minute practice take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 8 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.