The Rules Of Ab Engagement

You know that pilates whips your core into shape, but other go-to routines can seriously firm and flatten, too— if you make these simple tweaks. 

- Lesley Rotchford

During yoga

Women who did 55 minutes of yoga three times a week for eight weeks significantly improved their ab strength compared with women who did 55 minutes of other exercise, researchers at the University of Wisconsin– La Crosse found. At the end of the study, the yogis were able to do 14 more ab curl-ups than the other participants. Holding poses requires major core engagement, the study authors say.

To maximize ab sculpting, try doing uddiyana bandha, which involves gently pulling your belly toward your spine at the end of each exhale. “This activates and strengthens the transverse abdominis [your deepest ab muscle],” says Loren Bassett, a yoga instructor for Equinox in Dallas. “Hold poses for five or 10 ujjayi breaths, where each inhale and exhale lasts five counts,” Bassett says. “You’ll build strength isometrically because your abs have to work to keep you in proper position.”

If you’re doing a faster-paced class, focus on your form. “When you’re flowing through poses quickly, the common tendency is to arch your back,” says Heidi Kristoffer, the creator of CrossFlowX, a yoga class in New York City. “Focus on keeping your spine straight—think about lengthening your tailbone and pulling in your front ribs—to keep your abs engaged.”