How Can I Strengthen My Abs for Yoga Inversions?

Inversions are yoga poses in which you balance on your arms while your legs are lifted over your head. Because the legs are essentially floating, all the pressure is taken off of them while the arm, shoulder and core hold the body steady. To balance in an inversion, your abdominal muscles must be strong and supportive.

  1. Modified/Prep Inversions

    • Preparatory or modified inversions train your core for inversions.

      Before you begin an inversion, you can train your body, including your abs, through modified or preparatory inversions. These engage your muscles and build strength while keeping your feet on the ground. Modified inversions use the same amount of strength in the abs, drawing them in and up close to the spine, just as they would in the actual inversions. Try Downward Dog, but walk your feet close to your hands until your hips and shoulders start to line up and your abdominal muscles contract tightly. Lift one leg and hold for five breaths. Switch sides.

    Plank Pose

    • Plank builds strong abdominals in an isometric contraction.

      Plank pose and its many variations build strong abs for inversions. In all planks, your abdominal muscles are contracted and held in an isometric contraction, building deep, strong muscles. These work well for inversions because they strengthen the abs while your body is in one long line from head to toes, just as in many inversions. Hold for five to 10 breaths.

    Dolphin Pose

    • Dolphin pose works deep into the abdominal muscles to prepare for inversions. in Dolphin pose, your weight is shifted forward slightly into your arms, much like in an inversion, while your abs contract. For Dolphin pose, come into a Downward Dog, but on your forearms instead of your hands. Hold for five to 10 breaths.

    Seated Ab Work

    • Traditional ab work, such as Boat pose or bicycles, turn on the deep muscles in your abdomen and build strength that will benefit you in any balancing pose, including inversions. A strong center will help to keep you balanced and lifted. Try holding Boat pose for five to 10 breaths. Perform 10 reps of bicycles on each side.