Core Focus: a warm-up for abs and back

Intermediate 5 poses

Core in every plane — Boat Pose, Locust Pose, and twists with no load on the wrists

This flow works the muscles at your center from every side: the abs in front, the back muscles behind, and the obliques in the twists. You never have to bear weight on your hands, so your wrists get a rest.

The level is intermediate. It isn't recommended at any stage of pregnancy. With diastasis recti, keep your knees bent in Boat and don't lower your torso further, and with a lower back disc herniation, don't push Boat or Locust. For a full session on this theme, see the sequence for abs and deep core muscles.

  1. Standing Forward Fold Standing Forward Fold 1
  2. Boat Pose Boat Pose 2
  3. Supine Twist Supine Twist 3
  4. Locust Pose Locust Pose 4
  5. Revolved Chair Pose Revolved Chair Pose 5

Why this order

From Standing Forward Fold you sit down and lift your legs, folding into Boat: it's held for two breaths, and this is the main strength moment. Then you lie back and twist to both sides, giving your abs a break.

Locust on your belly, also held for two breaths, engages the back. Revolved Chair brings you back to standing and turns your torso once more, now upright and with your thighs working. Every transition in this flow lands on an exhale, when it's easier to draw your belly in.

Cautions

  • High blood pressure (Standing Forward Fold, Locust Pose)
  • Lumbar disc herniation — bend your knees (Standing Forward Fold)
  • Lumbar disc herniation (Boat Pose, Locust Pose)
  • Pregnancy (Boat Pose, Locust Pose, Revolved Chair Pose)
  • Diastasis recti (Boat Pose)
  • Disc herniation in the acute phase (Supine Twist)
  • Spinal disc herniation (Revolved Chair Pose)
  • Knee injuries (Revolved Chair Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.