Here are 10 yoga poses that can help tone and strengthen the abdominal muscles, leading to a flatter stomach:
- Plank Pose (Phalakasana): Come into a push-up position with the wrists directly under the shoulders and the body in a straight line from the head to heels. Hold for 30-60 seconds.
- Boat Pose (Navasana): Sit on the floor with the knees bent, feet flat on the ground. Lean back slightly and lift the feet off the ground, extending the arms straight ahead. Hold for 30-60 seconds.
- Warrior III (Virabhadrasana III): From a standing position, lift one leg off the ground and extend it behind you, reaching the arms forward. Hold for 30-60 seconds and repeat on the other side.
- Upward Plank (Purvottanasana): Sit with the legs extended in front of you, hands behind the hips with the fingers pointing forward. Press into the hands and lift the hips up toward the ceiling. Hold for 30-60 seconds.
- Cobra Pose (Bhujangasana): Lie on the stomach with the palms flat on the ground under the shoulders. Lift the chest off the ground while keeping the elbows close to the body. Hold for 30-60 seconds.
- Bow Pose (Dhanurasana): Lie on the stomach with the arms at the sides. Bend the knees and reach back to grab the ankles. Lift the chest and thighs off the ground. Hold for 30-60 seconds.
- Bridge Pose (Setu Bandhasana): Lie on the back with the knees bent and feet flat on the ground. Press into the feet and lift the hips off the ground. Hold for 30-60 seconds.
- Dolphin Pose (Ardha Pincha Mayurasana): Come into a downward-facing dog pose. Lower onto the forearms, keeping the elbows directly under the shoulders. Hold for 30-60 seconds.
- Side Plank (Vasisthasana): From a plank pose, shift onto one hand and stack the feet on top of each other. Reach the top arm toward the ceiling. Hold for 30-60 seconds and repeat on the other side.
- Triangle Pose (Trikonasana): Stand with the feet about hip-width apart. Turn one foot out and reach the same-side arm down to the shin or floor. Reach the other arm toward the ceiling. Hold for 30-60 seconds and repeat on the other side.