Best Yoga Exercise to Get Firm Toned Abs

Posted in Kundalini Yoga,Yoga,Yoga Illustrations by Anmol Mehta

Yoga to Tone Abs

How to Get Firm Abs

Today I want to illustrate and detail for you one of the best yoga exercise to help you tone your stomach muscles and get great firm abs.   In fact, this particular exercise might just be the single best exercise from the world of health and fitness to work on your abs.  It is such a potent pose that in Kundalini Yoga it is considered a Kriya in and of itself and called Maha Shakti Kriya (Great Strength/Power/Energy Set), and this is also a key Hatha Yoga pose, and there it is called Nauk Asana or Boat Pose.

As I have mentioned in the past, varying your workout routine is a key element in abdominal and other muscle training, and to help you do that there are several excellent ab exercises and sets already on the website.  Here is a quick list of these resources for you, which will give you plenty of ways to introduce variations in your workout.  Rest assured, I will continue to add more exercises and sets to help you target your abs and core muscles in a variety of ways in the future.

Yoga Workouts for Toned Firm Abs:

Stretch Pose for Abdominal Strength

Core Abdominal Power Yoga Set (This set uses Boat Pose)

Excellent Yoga Workout to Shape and Tone Stomach

Yoga Exercise for Great Toned Abs:

Boat Pose along with Stretch Pose I think are great exercises to use to benchmark the fitness level of your abs.  So even if you switch to other abdominal workouts, you can do either of these 2 poses from time to time to measure the progress you are making with your core strength and power.  Stretch Pose is a little more basic, while Boat Pose is more advanced.  In addition, if you are doing a yoga set where you are not getting enough abdominal work, I suggest adding Boat Pose to your routine, generally at the end, to ensure you get your work in for this key region. 

Like almost all yoga postures, Boat Pose also has modifications for beginners to do and I have explained that in the practice section below.  This pose will be part of the following 3 free online e-books: Free Hatha Yoga Poses, Online Kundalini Yoga Exercises & Free Kundalini Yoga Kriyas, where you will find a huge collection of other yoga sets, poses and exercises, fully illustrated and detailed.

Below you will find illustrations of this great ab exercise and done regularly I am sure it will help you tone your abs and give you a firm, flat stomach.  Please also follow the guidelines on how to practice yoga which I have detailed in the following 2 articles, Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice.

Boat Pose for Firm Toned Abs

Illustration #1 Yoga Boat Pose for Rock Solid Abs

Yoga Exercise to Get Firm Toned Abs Illustration


Illustration #2 Yoga Boat Pose for Rock Solid Abs

Best Yoga Exercise to Get Firm Toned Abs Illustration

Yoga Boat Pose (Maha Shakti Kriya or Naukasana)

a. Instructions for Yoga Boat Pose for Rock Solid Abs:

  • Lie flat on your back.
  • Have your arms straight out to the sides with your palms facing in. Keep your legs together and straight out as well with your toes pointing forward.
  • Now bring your legs and torso up such that you are balancing on your sacrum.  Keep your eyes focused on your toes, this will help you keep your balance.  You are forming a V shape, with your legs and torso.
  • Begin the Breath of Fire Breathing Exercise and continue on for as long as you can.

b. Duration for Yoga Boat Pose: 15 seconds – 11 minutes

c. Benefits of Yoga Boat Pose:

  • Builds your Navel Center and firms and tones your abdominal muscles.
  • Activates and balances the Manipura Chakra.
  • Builds willpower and strength of character.
  • Awakens all the systems in the body (digestive, nervous, endocrine, circulatory, etc.).
  • Develops core energy and vitality.
  • Develops focus and balance

d. Practice Tips for Yoga Boat Pose:

  • To modify the exercise hold on to your knees or thighs.  This is a good way for beginners to start. 
  • Keeping a steady gaze upon your toes will go a long way in helping you keep your balance. 
  • If you need to, you can take a break and then come into the pose again once you are ready.  Generally I will do this exercise 3 times, with breaks in between. 
  • You can build up the time for Maha Shakti Kriya to 11 minutes.  This will give you rock solid abs like Bruce Lee, who often practiced this very exercise .

Article Series - Free Online Illustrated Kundalini Yoga Poses & Exercises

  1. Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book
  2. Illustrated Kundalini Yoga Stretch Pose for Core Abdominal Power
  3. Illustrated Kundalini Yoga Eagle Pose for Powerful Aura
  4. Illustrated Yoga Archer Pose for Building Confidence and Self-Esteem
  5. Illustrated Kundalini Yoga Camel Pose for Optimal Health and Wellbeing
  6. Kundalini Yoga Chair Pose for Sexual Health
  7. Root Chakra Cleansing via Kundalini Yoga Crow Pose
  8. Terrific Yoga Cobra Pose for Healthy Back & More
  9. Kundalini Yoga Frog Pose for Eternally Toned Legs
  10. Best Yoga Asana for Meditation
  11. Beginner's Kundalini Yoga Exercise for Emotional Health
  12. Kundalini Yoga Exercise for Overcoming Deep Seated Fears
  13. Kundalini Yoga Jesus Pose for Inner Strength & Sacrifice
  14. Basic Yoga Poses for Balance
  15. Powerful Yoga to Cleanse & Detox Your Body
  16. Yoga Plank Pose for Arms & Upper Body Strength
  17. Excellent Kundalini Yoga Exercise to Improve Flexibility, Reproduction & Digestion
  18. Best Relaxation Technique & Stress Relief Exercise
  19. Tantra Yoga Practice | Tantric Yoga Technique for Sexual Mastery
  20. Simple Yoga for Upper Body Training
  21. Tough Power Yoga Pose - Not for Beginners
  22. Best Yoga Exercise to Get Firm Toned Abs
  23. Yoga Exercise to Tone Thighs and Buttocks
  24. Lower Back Exercise - Yoga Spinal Twists
  25. Yogic Technique to Power and Cleanse Your Aura
  26. Advanced Tantric Yoga Exercise Video | Triple Lock
  27. White Tantra Yoga Position for Sexual Potency
  28. Excellent Kundalini Yoga Shoulder Exercise
  29. Anger Management Quick Fix Yoga Technique
  30. Dynamic Yoga Situps for a Fast Ab Workout
  31. More Free Yoga Postures | Yoga Bridge Pose for Strengthening Back
  32. Pure Yoga Technique to Train Abs
  33. Powerful Yoga Ab Crunches to Get Toned Six Pack Abs
  34. Terrific Post Natal Yoga Exercise for Weight Loss and Toning
  35. Excellent Thigh Workout from Yoga
  36. More Easy Yoga Exercises - Simple Yoga Twists


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21 Responses to “Best Yoga Exercise to Get Firm Toned Abs”

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  1. 21
    Lisa Says:

    Love this Boat pose! quick results!

  2. 20
    robin Says:

    thanks tina love and best wishes

  3. 19
    nahian Says:

    How many days i hv to do dis pose to get benefit??

  4. 18
    tv licensing phone number Says:

    A firm tone abs on just bending the body? All i know about Yoga is, it is for meditation and some peace of mind to have a healthy lifestyle. But now yoga is using for exercise, amazing:)

  5. 17
    Kristó Says:

    Hi :) just wondering because I couldn’t see this anywhere but I supPose (hehe) taking this pose into my daily practise would mean that it would be kind of necessary to add also a back exercise to keep balance on back and stomach.. Am I right?
    btw your site is awesome and thanks a lot for all the free teachings. Be sure to remind me to make a good donation when I’m rich :)
    keep up the Great Work!


  6. 16
    Como Sacar Abdominales Says:

    Think the label iss awful myself but there you are we are all different

  7. 15
    Dynamic Yoga Situps for a Fast Ab Workout | Abs Exercises for Men Says:

    [...] Best Yoga Exercise to Get Firm Toned Abs [...]

  8. 14
    James Says:

    I have been working out for years, and one of my trouble areas was my abs until I started to incorporate yoga to my work out plan. One of the best thing you can do, like the article suggests, is to do a variety of exercises to get great looking abs. I been also using an
    Ab Machine to my workout to help hit all the different ab muscles.

  9. 13
    Linda Marcos Says:

    I would recommend these exercises for anyone on a weight loss program or any form of exercise regime. Proper Core strength has so many health benefits.

  10. 12
    workouts-abs Says:

    I absolutely agree about the poses and benefits that they offer.

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