Core strengthening exercises you can try on your mat

Working on your core may seem like a chore, but building strength within your center impacts the way you move through the world. Core strengthening exercises support both physical stability and active balance in yoga practice and beyond.

Physically, the core—which includes the abdominal muscles, lower back, and pelvic floor—stabilizes the spine, protects the lower back, and improves posture by helping to maintain the spine’s natural curvature. A stable core allows you to move safely and steadily, whether you’re exercising or moving through everyday life.

Biologically, the heart is linked to… Manipura Chakra– The center of our personal power, will, transformation and assimilation of everything we take into our bodies, whether food or emotional experiences. This means that connecting to your essence can enhance inner strength, confidence, and vitality.

If you need more positives, strengthening the core also helps regulate breathing control and maintain an upright and stable posture, whether we are navigating through life or sitting in meditation, which embodies the yogic principle of sthira (constancy) and Sokha (It is easy).

As a final bonus, this basic practice is performed entirely while on the floor, with no need to stand.

Core strengthening exercises you can try on your mat

Pay attention to how you feel during this series of core strengthening exercises and pause or modify as needed. By learning to isolate the core muscles, we reduce the chance of overexertion.

Constructive break

Start by lowering onto your back in a slow countdown starting at five o’clock. Then bring your knees toward your chest and rock back and forth before placing your feet on the mat a little wider than your hips and settling into constructive rest.

Take 3 full breaths here.

Reclining cow pose

Bring your fingers to your front hip points and wrap your hands around your waist. As you inhale, tilt your pelvis forward, lifting your abdomen and arching your back slightly.

Reclining cat pose

With an exhale, tilt your pelvis back and round your back.

Repeat this cycle of movement 4 more times, moving with the pace of your breath.

Windshield wipers

Let your knees fall to the right in a slight twist.

Then take them across the center and shoot them towards the left. The windshield wiper sweeps your legs from side to side. Repeat this movement cycle 4 more times.

Shane raises

Bring your legs back to center. Try to resist rocking your pelvis as you lift your right leg so that your knee is stacked over your hip and your leg is parallel to your mat. Exhale and slowly lower your feet to the mat.

Repeat on the left side. Take this cycle of movement 4 more times on each side.

When finished, raise and lower your legs at the same time, then raise and lower them twice. Then keep your legs elevated.

Shane lifted the rocks

Grasp the long edges of the mat with your hands for support while you slowly swing your legs to the right.

Move your legs back to center before swinging them to the left. Repeat 4 more times.

Dead bug

Hug your knees to your chest and touch your forehead to your knees before lowering your upper body and raising your arms and legs straight out in Dead Bug pose. Circle your ankles and wrists.

One leg stretch

Hug your right knee toward your chest and extend your left leg long, bending the left foot. Switch sides.

Repeat this movement cycle 8 more times.

If you want to add a crunch, raise your forehead to meet your hugging knee, then lower your head to the mat between your sides. For a greater challenge, lift your upper body and maintain your lift as you switch legs.

Knees to chest

Lower your upper body to the mat, hug your knees toward your chest, and rock from side to side. Take some breaths here.

Leg raises

Take both legs straight up in the air. Squeeze your thighs and press up through the balls of your feet as you point with your toes. Grab your mat or put your arms under you and slowly lower one leg at a time and then lift it up.

If the above option seems stressful on your lower back, keep your knees bent and press into your toes instead.

Repeat for 8 cycles.

Heel touches

Bring your knees toward your chest and pause for a moment. When you’re ready, keep your knees bent and raise your legs so they’re parallel to the floor.

Turn your palms up and extend your arms forward, parallel to the mat. Lift your chest, bend forward, and stay lifted as you lean to the right so that your right fingertips touch your right heel. Go back through the center and move to the left to touch your heel.

Repeat for 8 cycles.

Dynamic bridge position

When you are ready, place your feet flat on the mat and bend your knees as you prepare Bridge position. Extend your arms out to the side of your body and place your feet hip-width apart. Press down through your feet and heels and lift your hips. Slowly lower down. Inhale to press back up, and exhale to press back down.

If you wish, you can add your arms and move them up and up with each inhale, then slowly lower them back to the mat with each exhale.

Repeat for 6 cycles of breathing.

Bicycle crunches

Interlock your fingers behind your head, keeping your elbows wide and your neck long as you bring your right elbow toward your left knee. Inhale as you return to center. Exhale as you bring your left elbow toward your right knee.

If you want a greater challenge, keep your torso elevated and extend your unbent leg with each exercise.

Repeat this cycle 6 times.

Savasana

Stretch your legs and arms and settle into stillness Savasana. Stay here for 3-5 minutes or as long as you want, allowing your body and mind to integrate the effects of these core strengthening exercises.