Yoga is a holistic practice that offers numerous physical and mental benefits, and one of the many areas it can greatly impact is your core strength and abdominal tone. A tighter core and toned stomach are goals for many individuals seeking improved fitness and overall well-being. In the world of yoga, there are specific asanas (poses) that can be highly effective in helping you achieve that tighter and toned belly you desire.
We spoke with Jack Utermoehl, E-RYT 200 certified yoga teacher and founder/owner of Asivana Yoga, to learn about three yoga asanas that can aid in tightening the abdomen and toning your stomach. Utermoehl revealed that the plank pose, boat pose (navasana), and side plank pose (vasisthasana) are the poses to practice for a tighter and toned core.
Plank Pose
Plank pose, a fundamental posture in yoga, plays a pivotal role in strengthening the core and toning the abdominal muscles. In this pose, you support your body weight on your forearms and toes, creating a straight line from head to heels.
"Plank pose requires you to hold your body in a straight line from head to heels. This demands continuous engagement of the core muscles. The rectus abdominis (front of the abdomen) and transverse abdominis (deepest abdominal muscle) work actively to stabilize and hold the position. This constant engagement and resistance lead to the strengthening and toning of these muscles," Utermoehl says.
Regular practice of the plank pose not only aids in building a stronger core but also improves overall body stability and posture, making it a valuable addition to any yoga routine for those looking to tighten their midsection.
Boat Pose (Navasana)
Boat pose, or navasana, is a quintessential yoga asana renowned for its core-strengthening benefits. In this pose, you balance on your sitting bones while lifting your legs and upper body off the ground, creating a V-shape with your body.
"In boat pose, lifting and holding the legs up challenges the rectus abdominis. Keeping the spine straight and chest lifted places additional demands on the core, specifically the obliques (side abdominal muscles). This concentrated work on the core muscles helps in toning the midsection," says Utermoehl.
Side Plank Pose (Vasisthasana)
Side plank pose, known as vasisthasana in yoga, is a dynamic asana that plays a significant role in enhancing core strength and toning the oblique muscles. In this pose, you balance on one arm with your body in a straight line, supported by the edge of one foot, while the other arm reaches towards the sky.
Utermoehl states that "holding the body up on one side requires significant effort from the obliques on the lower side. The transverse abdominis and rectus abdominis also engage to stabilize the body in this sideways position. Consistent practice can lead to more defined side abdominal muscles."
By demanding prolonged activation of the abdominal muscles, these asanas facilitate the firming of the core. With ongoing commitment to this engagement, it leads to the toning and fortifying of these muscle groups. When executed with precise alignment and focused engagement, each posture bestows significant advantages on the core area.
