The main movements of yoga for a flat stomach include the following six exercises. Regular practice can help strengthen your abdominal muscles and also improve the overall curve of your body.
1. Child's Pose (Balasana)
Sit on your knees, spread your feet apart, sit back on your heels, bend forward, and press your abdomen against your thighs. Place your arms in front of you on the floor, palms down, lower your head, and rest your forehead on the ground. Keep your back straight.
Tips: Lower your hips between your heels and place your palms flat on the floor to maintain balance and comfort.
2. Supine Twist (Supta Matsyendrasana)
Lie on your back, bring your feet together, bend your knees so that your soles face the ceiling, stretch your arms out to the sides with palms up, twist your legs so that the right leg crosses over the left, and turn your head to the left.
Tips: Make sure your right knee and foot touch the ground, and extend your arms to the same level as your shoulders for better alignment.
3. Kneeling Position (Table Top Pose)
Place your feet apart from your hips, kneel on the floor, keep your thighs straight, bend forward so your back is parallel to the ground, stretch your arms under your shoulders, and lower your head.
Tips: Keep your feet straight, toes on the ground, hands slightly wider than your shoulders, and fingers spread for stability.
4. Supine Single Leg Lift
Lie on your back, place your back on the floor, position your right leg on the ground, bend your left knee and hold it with both hands, lift your left foot off the ground, and raise your right leg slightly above the floor while keeping your body straight.
Tips: Try to keep your right leg straight and lift your heel about 2.5 cm off the ground for maximum engagement of your core muscles.
5. Supine Knee Bends
Lie on your back, place your back on the floor, bend your legs, separate your feet, raise your knees toward the ceiling, stretch your arms to the sides with palms up, and breathe deeply.
Tips: Keep your palms facing up, feet grounded, hips wide, and knees bent to ensure proper posture and relaxation.
6. Downward Dog (Adho Mukha Svanasana)
Stand tall, step your feet hip-width apart, bend forward, extend your arms in front of you, lower your head, keep your body straight, and breathe naturally.
Tips: Lean forward slightly, keep your heels just off the ground, stretch your arms fully, relax your neck, and lift your hips as high as possible to engage your core and stretch your hamstrings.
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