Core Strengthening Exercises to Try on Your Mat

Working on your core can feel like a chore, but building strength within your center impacts the way you move through the world. Practicing core strengthening exercises supports both physical stability and energetic balance in your yoga practice and beyond.

Physically, the core–which includes the abdominals, lower back, and pelvic floor—stabilizes the spine, protects the lower back, and improves posture by helping to maintain the natural curvature of the spine. A stable core lets you move safely and steadily, whether you’re working out or moving through everyday life.

Energetically, the core is associated with the manipura chakra—the center of our personal power, will, transformation, and assimilation of whatever we take into our bodies, whether food or emotional experiences. This means that connectedness to your core can promote inner strength, confidence, and vitality.

If you need more upsides, strengthening the core also helps regulate breath control and maintain an upright, steady posture, whether we’re navigating life or sitting in meditation, embodying the yogic principle of sthira (steadiness) and sukha (ease).

And as a final bonus, this core practice is done entirely while you’re on the floor—no standing required.

Core Strengthening Exercises to Try on Your Mat

Pay attention to how you feel throughout this series of core strengthening exercises and pause or modify as needed. By learning to isolate the core muscles, we minimize the chance for overstraining.

Constructive Rest

Begin by lowering onto your back on a slow countdown beginning at five. Then bring your knees toward your chest and rock back and forth before placing your feet on the mat a little wider then your hips and settling into Constructive Rest.

Take 3 full breaths here.

Reclined Cow Pose

Bring your fingers to your front hip points and wrap your hands around your waist. With an inhalation, tip the pelvis forward, raising your belly and slightly arching your back.

Reclined Cat Pose

With your exhalation, tip the 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 over to the right in a slight twist.

Then take them through center and release them toward the left. Windshield wiper your legs from side to side. Repeat this cycle of movement 4 more times.

Shin Raises

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

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

When finished, lift and lower both shins at the same time, lifting and lowering them twice. Then keep your shins elevated.

Shin Raise Rocks

Grip the long edges of your mat with your hands for support as you slowly rock your legs to the right.

Move your legs back to center before rocking 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 lifting your arms and legs straight up in Dead Bug Pose. Circle your ankles and wrists.

Single Leg Stretches

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

Repeat this cycle of movement 8 more times.

If you’d like to add a crunch, lift your forehead to meet your hugged knee, and lower your head to the mat in between sides. For an even greater challenge, lift your upper body and stay lifted as you alternate legs.

Knees to Chest

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

Leg Raises

Take both legs straight up into the air. Squeeze your thighs and press up through the balls of your feet as you point your toes. Grip your mat or tuck your arms underneath you and slowly lower one leg at a time and then lift it.

If the above option feels strenuous on your lower back, keep your knees bent and tap 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 shins so they’re parallel to the floor.

Turn your palms to face upward and reach your arms forward, parallel to the mat. Lift your chest, lean forward, and stay lifted as you lean toward the right to touch your right fingertips to your right heel. Come back through center and shift to the left to touch your heel.”

Repeat for 8 cycles.

Dynamic Bridge Pose

When you’re ready, place your feet flat on the mat with your knees bent as you prepare for Bridge Pose. Extend your arms alongside your body and bring your feet hip distance apart. Press down through your feet and heels and lift your hips. Slowly lower down. Inhale to press back up, exhale to lower down.

If you’d like, you can add your arms, sweeping them up and overhead with each inhalation, and then slowly lowering them back to the mat with each exhalation.

Repeat for 6 cycles of breath.

Bicycle Crunches

Interlace 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 come back to center. Exhale as you bring your left elbow toward your right knee.

If you’d like a greater challenge, keep your torso lifted and extend your non-bent leg with each crunch.

Repeat this cycle 6 times.

Savasana

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