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I asked a yoga teacher for her top three beginner-friendly poses to strengthen the core—here’s what she recommends
Core strength plays such a vital role in everyday movement such as sitting, standing and walking, that it’s little wonder it’s one of the most popular topics with Fit&Well readers.
Many people naturally assume that you should train your core with well-known exercises such as crunches, sit-ups and planks, and while those are all effective approaches, yoga offers something different for your core muscles.
“Unlike conventional abdominal workouts that often target only superficial muscles, yoga activates the deep stabilising muscles, including the transverse abdominis, multifidus, and pelvic floor,” says yoga instructor Annelise Piers from My Yoga Teacher, “creating what I call 360° core stability.
“The breath-synchronised movement patterns in yoga teach the nervous system how to maintain core engagement during functional activities, which translates directly to improved posture, reduced back pain and enhanced athletic performance.
“I often tell my students that yoga doesn’t just build core strength, it builds intelligent core function that serves you in every movement, both on and off the mat.”
I asked Piers to share her favorite poses to build core strength, particularly for beginner yogis, or those who don’t regularly practice. Here are her recommendations.
1. Plank pose
Sets: 3 Duration: 15-30sec
- Start on your hands and knees with your wrists directly under shoulders and your elbows pointing behind you.
- Step your feet back, one at a time, creating a straight line from your head to your feet.
- Engage your core muscles by drawing your navel gently toward the spine.
- Hold for 15-30 seconds, breathing steadily through your nose.
- Lower your knees to release and rest.
Make it easier: If you struggle to hold this pose, with your hips sinking or rising, keep your knees on the floor, and maintain a straight line from your head to your knees.
2. Boat pose
Sets: 3 Duration: 10-20sec
- Sit with your knees bent and your feet flat on the floor, with your hands holding the backs of your thighs, or on the floor behind you if you need assistance balancing.
- Engage your core and lean back, keeping your back straight and chest proud.
- Keeping your knees bent, slowly lift your feet until your shins are parallel to the floor, balancing on your sit bones.
- Extend your arms forward.
- Hold for time. Gradually increase the duration of the hold as you get stronger.
- Lower your feet to the floor with control, and rest between sets.
Make it easier: Keep your hands in the start position.
Make it harder: Straighten your legs so your body forms a V shape.
3. Dead bug
Sets: 3 Reps: 5-8 each side
- Lie on your back with your arms extended straight up and your knees bent at 90°.
- Press your lower back gently into the floor to engage your deep abdominal muscles.
- Slowly lower your right arm behind your head, while extending and lowering your left leg.
- Stop when your arm and leg are just off the floor, or if you feel your lower back arch away from the floor, and return to center.
- Repeat with the opposite limbs.
- Continue, alternating sides with each rep, focusing on controlled movement instead of speed.
Make it easier: If moving your arm and leg in tandem feels too difficult, only move one limb at a time.
Annelise Piers is a certified yoga instructor with nine years of experience. Her therapeutic approach combines traditional Hatha principles with modern biomechanical understanding to create safe, effective practices for all levels.
