Effective Yoga Poses To Target Your Lower Abs

Our lower abs are probably one of the hardest muscles to tone and strengthen, but instead of allowing this factor to bring you down, get up and get your muscles burning with yoga. Yes, yoga can give you an intense ab workout that will leave you sweating and feeling fit.

When you perform yoga poses in the right form and posture and use your breath effectively, you can promote strength in your entire core and make sure your abs are being put to work.

Having a strong core isn’t just to help you look good, but it’s also important to support your entire body as your core includes your abs and back muscles. Working on exercises that target these muscles will leave you feeling stronger and fitter as you work out.

Yoga Poses for Your Lower Abs

Let’s get our core working and our lower ab muscles burning with these effective yoga poses that target our lower abs.

1. Leg Lifts


  • Lie on your back and extend your legs up toward the ceiling. Make sure your ankles are in line with your hips and lengthen your back. If you cannot straighten them all the way, it’s OK to have a slight bend in your knees.
  • Keeping your core tight and engaged, inhale to raise your legs up toward the ceiling and exhale to lower them about 6 to 12 inches.
  • Pushing your lower back onto your mat, keep your core engaged and use your lower back to raise your legs back up.
  • Perform leg lifts for two sets of 10 reps.

2. Hip Raises


  • Lie on your back and extend your legs straight up or with a slight bend in your knees. Place a block on the soles of your feet and keep your ankles above your hips.
  • Inhale to gently lift your hips off the mat to hover and then exhale to lower back down. Make sure you balance the block on your feet.
  • Perform hip raises for 20 reps.

3. Block Passes


  • Hold a block with your hands and lie down flat on your mat with your legs and arms extended.
  • Bring your arms over and in front of you and perform a tiny crunch as you bring the block forward. Bring your legs toward you and place the block between your feet.
  • Extend your legs to bring them back to the starting position and repeat the movement.
  • Perform block passes for 10 to 15 reps.

4. Knee-to-Nose


  • Get into down dog pose and extend your right leg up and back, making sure to square your hips.
  • Keeping the core engaged, bend your knee to bring it toward your forehead to touch. Your shoulders will be stacked above your wrists and your back might round slightly. Keep your shin away from the mat to really work the lower abs.
  • Extend your leg back out and repeat. When you reach the last rep, step your foot between your wrists.
  • Perform knee-to-nose for 10 reps on each side.

5. Warrior III


  • Stand tall with your feet hip-width distance apart and turn to take a wide step to the left.
  • Bend your right knee over your right ankle to make your shin perpendicular to the mat and raise your arms overhead, palms facing each other.
  • Shifting your weight on your right foot, lift your left leg and lower your torso toward the mat to make it parallel to the ground.
  • Extend your arms out in front and straighten out your leg. Feel the stretch as you balance on your right leg and hold this position for 30 seconds.
  • Perform warrior III pose for 30 seconds on each side.

Workout adapted from wellandgood.com.

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