M-Imagephotography / Getty Images

In search of an excellent ab workout that doesn’t involve burpees? Look no further: This flow from The YogaFit Athlete—the latest book from Beth Shaw, founder of YogaFit—is just what you need.

First off, this isn’t your average yoga book. Designed with athletes in mind, you’ll find an assortment of beginner-friendly routines intended to improve game-play and reduce risk of sports-related injuries. Specialized workouts that target flexibility, core strength, endurance, and more will improve your performance no matter your sport—baseball, cycling, swimming, you name it!

This workout is a great ab routine for both athletes and non-athletes: A simple combination of planks and balancing poses promises to strengthen your core and get you sweating. So roll out that yoga mat and get ready to flow. 

Warrior III to Leg Up—do 5 to 10 reps on each side

Warrior III

  • From a standing position, shift your weight over to your right foot and keep your pelvis facing forward. Extend your left leg back so that your toes are touching the mat behind you and keep your hips stable.
  • With your hands at your hips to start, hinge forward on your right leg while you lift your leg up, keeping your spine long and your raised leg straight. Keep your pelvis facing the floor as well as the knee and toe of your raised leg. 
  • Press back through your heel and reach forward through the crown of your head. 
  • For more core work, extend your arms ahead of you with your shoulders down and back.

Transition to Leg Up

  • From Warrior III, lift your upper body back to standing while you lower the extended leg and bring it through to a raised position in front of you with a 90 degree bend at your hip and knee.
  • Continue to reach your arms up to encourage good posture with core center activation. For a challenge, move with breath from one pose to the other. Inhale to Leg Up and exhale to Warrior III. 

Standing Pigeon to Tree Pose—repeat on opposite side

Standing Pigeon

  • From Mountain Pose, shift your weight to your right leg and lift your leg. Flex your left foot and cross it over to rest your ankle on your right thigh while you sit back, as in Chair Pose.
  • Enjoy the hold for 3 to 5 breaths while you sit deeper into the stretch.

Transition to Tree Pose

  • From Standing Pigeon, stand tall on your right leg, move your left foot to the inside of your right leg below or above your knee. 
  • Hold for 3 to 5 breaths while you extend your arms like branches or reach up over your head. 

Shoulder Touches in Plank Pose—do 20 to 30 reps

  • With your toes on the floor, shift forward so that your shoulders are directly over your wrists. Stabilize your shoulders against your rib cage without squeezing them together. 
  • Reach long from your heels to the crown of your head with a strong core center. 
  • Lift one hand to touch the opposite shoulder with little or no movement in your torso. Hold and switch sides. Move slowly and steadily to increase awareness of your entire body from your heel to the crown of your head with special attention to your core center and shoulder stability. 

Knee to Same Elbow in Plank—do 15 reps on each side 

  • From Downward Facing Dog, reach one leg back and up. Slowly bring your leg underneath you with a bent knee.
  • Lift up with your core center and reach your knee to your elbow on the same side. 

Knee to Opposite Elbow in Plank—do 15 reps on each side

  • From Downward Facing Dog, reach one leg back and up. Slowly bring your leg underneath you with a bent knee. 
  • Lift up with your core center and reach your knee to your opposite elbow.

Opening Closing Side Plank Pose—repeat on opposite side

  • From Plank, stabilize your shoulders, making sure that they are directly over your wrists.
  • Lift one arm up and open into Side Plank. Use your oblique muscles to lift your hip to the sky while you reach further with your arm.
  • Take your raised arm and reach it down and under you while you stay lifted in your hips. 

From the book The YogaFit Athlete by Beth Shaw. Copyright © 2016 by Beth Shaw. Reprinted by arrangement with Ballantine Books, an imprint of Random House, a division of Penguin Random House LLC. All rights reserved.

The post A Yoga Flow Sequence For Stronger Abs appeared first on SELF.

Disclaimer: These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Please, consult your physician. Testimonials and product reviews reflect individual people’s unique experiences and opinions and should not be viewed as professional advice. Individual results may vary. Due to their unique specialization in vitamin therapy and nutrition, our doctors are provided compensation for their expertise.