30 min Spicy Core Yoga - Core Strength & Ab Toning Yoga

Yoga with Kassandra2 minutes read

The text outlines a 30-minute core-strengthening yoga practice targeting the abdominals, back, and glutes without requiring any props. The practice includes various poses and movements such as reclined bound angle, bicycle abs, eagle legs and arms, bridge pose, plank pose, side plank, and a series of other poses before ending with a closing breath and namaste.

Insights

  • The yoga practice described focuses on core strengthening by incorporating a variety of poses that engage abdominal, back, and glute muscles without the need for any props, emphasizing deep breathing and proper core engagement throughout the routine.
  • The sequence progresses from reclined bound angle to challenging poses like plank, side plank, and dolphin, culminating in a comprehensive workout that targets multiple muscle groups while promoting flexibility, balance, and mindfulness through controlled movements and deliberate transitions.

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Recent questions

  • What muscles does the core strengthening yoga practice target?

    Abdominals, back, and glutes

  • Are any props required for the core strengthening yoga practice?

    No

  • What is the starting position for the core strengthening yoga practice?

    Reclined bound angle with feet together and knees apart

  • How should one engage the core during the yoga practice?

    Focus on deep breathing and engaging the core

  • What are some key poses included in the core strengthening yoga practice?

    Bridge pose, plank pose, side plank, dolphin pose, sphinx pose

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Summary

00:00

"30-Minute Core Strengthening Yoga Workout"

  • 30-minute core strengthening yoga practice targeting abdominals, back, and glutes
  • No props required for this workout
  • Begin in reclined bound angle with feet together and knees apart
  • Focus on deep breathing and engaging the core
  • Move into core work with knees aligned over hips and inner thighs squeezed together
  • Perform slow bicycle abs with interlaced fingers behind head, twisting and extending legs
  • Transition to eagle legs and arms, engaging core with knees and elbows touching
  • Move into bridge pose, lifting hips and interlacing fingers underneath for support
  • Transition to plank pose, then side plank on both sides
  • Finish with baby cobras, locust pose, and crescent lunge with eagle arms, followed by chair pose and forward fold

19:37

Yoga Flow Sequence for Strength and Flexibility

  • Roll to the outer edges of both feet, toes pointing towards the right side of the mat, left hand supporting, right arm reaching up and over.
  • Inhale to lift hips, exhale to lower and hover a few inches off the ground, reaching right hand towards the back of the mat, repeating the movement.
  • Transition to plank pose, lower onto forearms, squeezing elbows and palms towards each other for ten breaths.
  • Move into dolphin pose, walking feet in, lifting hips, keeping elbows shoulder-width apart, and pressing palms to the floor.
  • Finish with sphinx pose, downward facing dog, vinyasa, child's pose, reverse tabletop pose, reverse plank pose, forward fold, controlled spine lowering, happy baby pose, shavasana, and closing with a breath and namaste.
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