Five Yoga Poses to Help You Get a Flat Stomach

Looking for a flat stomach? To better tone your abdominal area, you can increase the time that you practice each pose and gain resistance by even adding some weights.

Reviewed and approved by Doctor Carlos Fabián Avila.

Written by Daniela Echeverri Castro

Last update: 09 October, 2022

To get a flat and toned abdomen you’ll need to adopt a healthy lifestyle that combines good eating habits with an exercise routine. Some yoga poses can help you get a flat stomach. While there are many different tips for achieving the desired results, it’s essential to keep in mind that diet and exercise are the most important pillars.

Yoga is one of those disciplines that can help you improve your physical condition and at the same time, work both your mind and body. Have you ever tried it? In case you haven’t, here are some postures to encourage you to do a session.

Five yoga poses to help you get a flat stomach

By practicing yoga it’s possible to work on several areas of the body, including the abdomen. At the same time, tension is released -both physical and emotional- which is very positive as it keeps you doing it.

Remember that even if your goal is to have a flat stomach, it’s advisable you not only do specific exercises to work this area, but also other parts of the body. After all, this allows you to add health and well-being.

With that in mind, today we want to describe five yoga poses whose regular practice will help trim this part of your body while increasing the number of calories you burn. The best part is that in addition to this wonderful physical benefit, you’ll also be toning your muscles and increasing your stamina.

1. Cobra pose

The cobra pose (Bhujang asana) is recommended for strengthening the abdominal muscles and relaxing the lower back. Thus, being an ideal exercise to help you get a flat stomach. It’s ideal for people who want to tone and trim their stomach while also fighting fat.

How do you do it?

• Lie down on a rug or mat with your legs stretched out on the floor and your arms lifting your torso off the ground (as in the picture above)
• Then, Inhale slowly and try to lift your chest as much as possible
• Hold this position for 20 seconds and then return to the mat with a slow motion
• Perform three to five repetitions of this, increasing the time as you gain strength
• Note: Avoid this pose if you have a back injury, a hernia, or are pregnant

2. Boat pose to get a flat stomach

While this pose is ideal for toning the muscles of the abdomen, it’s also recommended for strengthening the legs and back. This pose works for those muscle groups together, and because it requires balance and strength, it’s great for increasing your resistance.

How do you do it?

• Lie on your back on a mat with your legs extended and your arms along your sides
• Then, inhale and lift your legs and torso as high as you can
• Additionally, your arms should be outstretched as if you wanted to touch your toes
• Be sure to form a 45-degree angle with your whole body and breathe deeply, while holding this pose for 15 to 20 seconds
• Perform three to five repetitions per session

3. Bow pose

This interesting pose is ideal for trimming the waistline and toning the muscles of your abdomen. Regular practice will relax the muscles in your lower back and also improve your digestive system function. Therefore, this is an ideal pose to help you get a flat stomach.

How do you do it?

• Lie down on a mat on your stomach with your legs stretched out and arms at your sides
• After, flex your knees and reach your arms back to grasp your feet or ankles
• Then, inhale and lift your head back as you bend your body as if you were trying to form a bow
• Hold this position for 15 to 30 seconds while breathing deeply
• Exhale as you return to the starting position, and perform five repetitions

4. The plank

The plank (Kumbhakasana) is a physical resistance exercise that allows you to work your stomach and back muscles. Although it might look simple, its practice requires balance and concentration because it puts your whole body to work.

How do you do it?

• Lie on your stomach and support your body using the balls of the feet and palms of your hands
• Be sure your legs are completely straight and keep your hands resting below your shoulders
• Then, lift your torso off the floor while pushing down with your hands to increase the intensity of the exercise
• Inhale and hold your body in a straight line for 20 to 30 seconds
• Then, exhale and lower your body with a gentle motion until you reach a resting position
• Perform three repetitions of this exercise

5. Bridge pose

The bridge pose is a simple exercise that helps improve the appearance of your stomach while strengthening your muscles. Regular practice will reduce tension in your back and also tighten the glutes.

How do you do it?

• Lie on your back with your legs bent, and your hands alongside your body.
• Then, pull your shoulders slightly back and grasp your heels with your hands.
• Without lifting your feet off the ground, raise your hips as far from the floor as possible.
• You’ll also be contracting your glutes as you try to form a bridge with your back.
• Hold this position for 15 seconds and exhale as you return to the start.

Are you ready to start strengthening your abdomen? If you’re already modifying your diet and getting exercise, complement your routine with these poses and discover their benefits for yourself and to get a flat stomach.