Скачать или смотреть 20 Minute Yoga Core Workout

20 minute core yoga workout, core strengthening yoga, yoga for abs and stability, full body core yoga flow — this strength-based yoga class is designed to build a strong core, improve balance, and support functional movement.

This 20-minute core yoga workout combines classic sun salutations with targeted abdominal work, standing strength, and mat-based core exercises.
You’ll begin with sun salutations and dynamic warm-up flows to activate the full body before moving into three-legged crunches, high lunge core work, and half split compression to build deep abdominal strength and hip stability. The second half of the class transitions to the mat for toe tap crunches, 90-degree leg lowers, dead bugs, iron bridge, oblique toe taps, and bridge pose, creating a well-rounded core workout that supports posture and spinal health.

This yoga-based core workout is low impact, equipment-free, and suitable for beginners through intermediate practitioners looking to strengthen their abs without high-intensity training.

This class is ideal if you are looking for:

• A core yoga workout at home
• Yoga for abs and lower core strength
• A gentle but effective strength-based yoga flow
• Improved balance, posture, and stability
• A mindful alternative to traditional ab workouts
Practice at your own pace and modify as needed. End the session with a seated forward fold and relaxation to reset the nervous system.

Video Chapters
00:00 Intro
00:26 Sun Salutations (Yoga Warm Up)
02:33 Down Dog Toe to Wrist
03:30 3 Legged Crunches R - Core Yoga
04:33 High Lunge R
05:03 Half Split Core Compression
06:34 3 Legged Crunches L - Core Yoga
07:38 High Lunge
08:07 Half Split Core Compression
10:10 Transition to Back Laying Exercises
11:17 Toe Tap Crunches (Core Strength)
12:44 90º Leg Lowers
15:08 Rest
15:26 Dead Bugs (Lower Core)
16:30 Rest
16:52 Iron Bridge (Glutes, Core & Spinal Strength)
17:37 Rest
18:00 Oblique Toe Taps
19:24 Rest
19:51 Bridge (Counter Stretch and Strength)
20:28 Bridge or Wheel Pose
21:08 Rest
21:44 Seated Forward Fold
22:26 Closing of Practice