15 minutes of power yoga for the bikini season: beautiful six-pack with rapid fat loss yoga exercise

Power yoga! A flat, defined six-pack is visually appealing and, for many, a reason for increased exercise and a healthy diet. However, not only the optical component should be an incentive. A strong core is also important for a healthy posture, which is only possible if the back and abdominal muscles are strong enough.

The training of the abdominal muscles is really worthwhile. If you don’t like classic abdominal muscle training with crunches or situps and prefer to do it a little more calmly, but no less effectively, yoga is just right for you. Many yoga exercises strengthen your abdominal muscles and have other positive effects on the body.

In this article, you will learn some yoga poses for abdominal muscles suitable for beginners and advanced users. In addition to detailed instructions, I will show you a training plan that combines these exercises. If you carry out the program regularly, you will soon see the first successes.

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What do you need for the training?

You don’t actually need any special equipment for the training. A sports/yoga mat or another softer, non-slip surface would be beneficial. You may also have a towel, blanket, or small pillow ready. These can make some poses more comfortable for you.

Otherwise, you should wear comfortable clothing that you feel comfortable in, which doesn’t restrict you.

Implementation tips

The exercises are explained here in writing and illustrated with pictures. This will give you a good sense of what each pose should look like.

Of course, feedback from a trained yoga trainer is particularly valuable. These can correct your posture best to learn the correct execution right away and avoid mistakes.

If you’d rather just practice at home, you could film how you perform the exercise and see if you’re doing it correctly.

Another important tip before we start with the exercises: Don’t overwhelm yourself! If an exercise is too difficult for you, leave it out. There is absolutely no shame in doing the basic version everywhere. We all started small. Done correctly, the lighter versions are also effective.

Power Yoga Abs Exercise #1: Navasana / Boat Pose

Boat Pose is a fantastic yoga exercise for the full abdominal muscles.

If you are more at the beginning of the training, your abdominal muscles are probably not well developed. In addition, it is often the case that the muscles on the back of the legs are shortened. In this case, you should do this exercise with your legs bent and not straight otherwise, you may get the execution wrong.

Always make sure your back is straight, and your neck muscles are relaxed. The abdominal muscles are very tight.

How to do the exercise:

You are lying on your back. You now bend your legs and place your feet behind your buttocks from this position.

Press your pelvis, buttocks, and lumbar spine well into the floor.

Now use your arms to bring your upper body into position. Then come up with your legs and hold this position for a few seconds. Extend your arms straight in front of you, fingers spread, and palms are facing in. Pull your shoulder blades back and down and relax your neck, breathing evenly. Hold the position for a few breaths.

To come out of the position, slowly lower your torso and legs.

This is how advanced users can vary the exercise:

Do the exercise and hold it. Then you start moving your arms a little, lowering your feet, coming back up, etc. Be dynamic, but always make sure to keep your core stable and your spine straight.

To work your obliques: Get into boat pose, but this time clasps your hands behind your neck. As you exhale, twist your core to the right. As you inhale, come back to the center, then do the same to the other side.

Power Yoga Abs Exercise #2: Vasisthasana on the forearms/side plank

The Vasisthasana pose not only strengthens your abdominal muscles but also challenges your arm and back muscles and trains your sense of balance.

How to do the exercise:

Lie on your side and make sure your back is straight. Activate your core by tightening your stomach.

Now come onto your right forearm and support yourself with it. The right elbow is under the right shoulder, the forearm is aligned parallel to the front edge of the yoga mat.

Optional: Now raise your left arm and left leg.

Tighten your entire body and try to keep your balance. Extend your arms and legs if you find the exercise easy so far. Remain in the pose for a few breaths. Then come back downstairs.

Repeat the exercise with the other side.

You can vary the exercise like this:

For beginners: In the beginning, especially if you still have problems with balance, you can put one foot in front of the other leg. This stabilizes and allows you to stay in the pose longer.

For advanced users: Do not do the exercise on your forearm, but straighten your arm completely. This requires some strength and balance.

For professionals: If you want to challenge yourself, even more, you can also do the exercise dynamically. You are in the basic position, i.e., supported on your forearm, your leg and arm are raised.

Then draw your arm and leg together on the exhale and straighten them on the inhale. Repeat this a few times until you can feel your obliques intensely. Then repeat with the other side.

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Power Yoga Abs Exercise #3: Chaturanga / The Plank

You probably already know Chaturanga from other workout plans. This pose is very similar to the full plank, i.e., the push-up position. This yoga pose is a highly effective exercise that strengthens your abs, arms, shoulders, chest, legs, and back muscles.

How to do the exercise:

Get into the push-up position and lower yourself. Make sure your entire body is under tension. The fingers should be fanned out, and the hands should be under the shoulders.

Shift your weight onto your tiptoes and move your entire body forward so that your shoulders are no longer directly over your wrists but slightly in front of them. Your elbows are bent. But keep them close to the body and don’t push them outwards. The upper arms should form approximately a right angle with your forearms.

Tighten your body and hold the position for a few breaths.

This is how beginners can vary the exercise:

Chaturanga is quite a difficult exercise that is difficult to do at first. Therefore, stick to the classic planks in the forearm support for the first training sessions. This is very good preparation for Chaturanga and an extremely effective exercise for the abdomen and the rest of the core muscles.

Power Yoga Abs Exercise #4: Salabhasana / The Locust

The locust is valuable to your body in many ways. It strengthens the back muscles, the abdominal muscles are strengthened, and it is said to affect mood.

This exercise is intended to stimulate circulation and increase happiness. However, only after the exercise, because it is quite demanding, even if it doesn’t look like it.

It is really important that you always keep your body tense in this yoga pose. Pay attention to it!

How to do the exercise:

Lie belly down on the mat. Stretch out your arms and position them at your side so that your hands are pointing toward your buttocks. Try not to pull your shoulder blades together too much.

Tighten your stomach and press your lower body firmly into the mat. Squeeze your glutes well too.

As you inhale, raise your arms and legs as high as you can. Your head is always straight, and your gaze is focused on a point in front of you on the ground. Try to lengthen your body and hold this position for a few breaths.

As you exhale, gently lower yourself back onto the mat.

This is how beginners can vary the exercise:

If you still find it difficult to lift your arms and legs at the same time while maintaining the necessary body tension, only lift your legs at first. You place your arms next to your body.

Power Yoga Abs Exercise #5: Downward Facing Dog with Core Crunches

The downward-facing dog is probably one of the most well-known yoga exercises. It is a particularly good workout for your abdominal muscles in this variant. You also stretch your hamstrings and calf muscles and strengthen your shoulder muscles.

How to do the exercise:

You start on all fours. Wrists are under shoulders, and knees are under hips. The fingers are fanned out.

Stand on tiptoe and lift your buttocks back up, your hands firmly on the ground. Try to bring your heels towards the ground.

Your arms are stretched out, your ears are between your arms. It is very important to always have a straight back. It’s not about having your heel on the ground. If that doesn’t work yet, bend your knees so your back is straight, and check this in the mirror.

Keep your spine long and breathe evenly.

Once stable in this position, raise one leg, bring your knee up to your arms in a slow, controlled manner, hold it there briefly, and then come back into a downward-facing dog. Repeat the exercise on the other side.

This is how advanced users can vary the exercise:

To make the exercise even more difficult, you can extend your leg backward and upwards for a long time before bringing it to your arm. But always do this exercise with full-body tension and a slow and controlled manner.

10-minute power yoga workout plan for abs

A training plan that packs the poses into a 10-minute routine gives you some structure for training with these exercises below. You should always adopt the plan to your level and increase or decrease the repetitions depending on the intensity.

When holding the poses, we only give approximate times. Hold the position for as long as you can with the best form. A slightly shorter pose is more effective than a long incorrect pose with too little body tension. It’s better to take a short break and then come back into the pose.

Always warm up well before your yoga workout. For example, run a short lap, do jumping jacks, roll your shoulders, etc.

Power Yoga Exercise Sequence

This exercise sequence is performed twice. If you want to train more intensively, you can do them more often or increase the holding time and repetitions of the exercises.

#1 – Navasana/Boat Pose

Hold the position for 15 seconds, briefly lie relaxed on the mat, then repeat for 15 seconds.

#2 – Chaturanga

Come into position (beginners go into classic plank position) and hold for 30 seconds. Lie down on the mat for a moment, relax, take a deep breath and repeat the exercise for 30 seconds.

#3 – Vasisthasana

Get into the position (choose the right variant depending on your level of training) and hold it for 15 seconds on each side. Take a few deep breaths and repeat the exercise on both sides.

#4 – Down-Facing Dog with Core Crunches

Do 10 repetitions on each side, always alternating. Then come back on all fours and take a short breath. Then you repeat the exercise again.

#5 – Salabhasana

Come into the position and hold it steady for 30 seconds. Briefly put your arms and legs down and repeat the exercise for 30 seconds.

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Power yoga – Conclusion

Yoga strengthens the mind and can also really challenge your abdominal muscles. I promise you, sore muscles are guaranteed the next day.

The great thing about the exercises is that you can adapt them individually to your ability. Really make sure to do the positions correctly. Rather switch off a level at the beginning and listen to your body.

I hope you enjoy doing the exercises! If you like yoga exercises, you can read my next article about 8 best asanas for weight loss also.