Yoga for core strength targets deep stabilising muscles, including the transverse abdominis, obliques, rectus abdominis, and spinal extensors. Hatha yoga boosts muscle strength by 8.9–17% and improves core endurance. A 6‑week yoga study of 144 overweight adults demonstrated improved core stability from week two, peaking at week six (β = 13.9, p < 0.001). A 3‑month program in 75 middle‑aged adults significantly increased core strength and hamstring flexibility (p < 0.05).
Key research findings from an 8‑week study of youth athletes (2 sessions weekly, 40 tennis players) showed that yoga significantly increased core strength, stability, flexibility, and body awareness (p < 0.001), with balance also improving (p < 0.002). Muscle activation analysis revealed that Chaturanga elicits the highest external oblique activation (0.784% MVIC), while side‑plank produces 69% external oblique activation. Forearm plank and boat pose also strongly engage the deep abdominal wall.
Key poses for core strength include Boat Pose (30 seconds, 3‑5 repetitions), Plank and Forearm Plank (30‑60 seconds), Side Plank (30 seconds per side), and Chaturanga Dandasana.
A practice frequency of 2‑3 sessions weekly is recommended for optimal core strength development. A healthcare provider should be consulted before beginning any new exercise regimen.
