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  • My Yoga Journey
  • Connect
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  • Home
  • Blog
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    • My Yoga Journey
    • About Me
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Warrior core workout – 15 minute yoga class for abs

July 3, 2020 //  by Di Hickman//  8 Comments

Last month I released a video all about modifications and variations for warrior 3. Doing reclined warrior 3 reminded me that to use this variation in my virtual yoga core class recently. And, like a dog with a bone I just couldn’t let it go. I made a mini version of the class for all the ab lovers out there. So, here it is. The warrior core workout.

15 min core yoga class to tone & tighten the abs, thighs and glutes.

While this warrior core workout focuses on reclined virabhradrasana 3, I sprinkled in a little hip and glute work too. Because why should the abs get all the fun? If you want to follow along with me here is the workout video.

Check out the video on YouTube to add to your workout or yoga playlist. While you’re there remember to SUBSCRIBE to my channel and hit the notification bell for updates. That way you will never miss an upload!

15 minute yoga core class

After grounding and bringing ourselves present into the space we begin with some warm up. Mobilization movements for the spine and hips. These include arch and flatten and crunches. Progressing to crunches with an alternating knee.

crunch exercise with one knee drawn in

As I mentioned, I included some posterior chain work for the hamstrings, back and glutes. A triple whammy. I love glute bridges. Not only are they good for toning the legs and tush, but they also help release the hamstrings. Which is what we’re using them for in this workout.

yoga teacher in a hip bridge (setu bandhasana)

There are two variations of bridge in this warrior core workout. Option 1 has both feet grounded on the floor. Option 2 is the progression below with one leg lifted. If you’re not ready for single leg glute bridges stay with the modification above.

yoga teacher in single leg hip bridge exercise

Key Points in bridge: The back body is doing the work here. Drive through the heel, engage the glutes. If doing the single leg variation then the extended leg will dictate the intensity of the exercise. Straight up, with the foot over the hip is the easiest option. Lowering the leg bringing thights parallel is more challenging.

Warrior Core Workout – variations

There are three variations of supta virabhradrasana 3 [reclined warrior 3] in this warrior core workout. The first has one leg bent and one leg extended up. Crunch up towards the extended leg.

crunch with one leg extended upwards

The next variation is similar except that both legs are extended. Just like in reclined warrior 3. Push through the heels to engage the muscles of the thighs, and hips. Again crunching up.

yoga teacher in supine warrior three crunch

The more challenging variation and the reason it’s called the warrior core workout is the variation above. In reclined warrior 3 but both legs are away from the floor. One leg remains up over the hip. The other leg is extended towards the front of you mat and hovering off the floor. Don’t lift it too high! Less is more sometimes when working the core!

Always ending with relaxation

After all the work I always end with relaxation. This workout is 15 minutes so it’s brief but it’s there. Some windshield wipers, happy baby and a minutes savasana.

yoga teacher in happy baby pose

If you wanted a longer savasana check out this video. Or perhaps you might want a 5 minute meditation. Either way, take a minute or two to decompress from the work and center yourself.

yoga teacher seated in siddhasana on a yoga mat.

If you’re interested in more classes, then check out my YouTube Channel. I have lots of short workouts and a few longer yoga classes. You do more 30-60 minute yoga classes with me by signing up on Patreon. Join today and you’ll unlock 18 videos in the archives!

  • Which core variation warrior 3 is your option?
  • Do you like core workouts?
  • Are you taking time to ground and center before/after workouts?
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Reader Interactions

Comments

  1. Elizabeth O

    July 8, 2020 at 3:56 am

    Happy baby always puts a smile on my face. I like your selection of core abs exercises. We do all of them in the Restorative yoga classes I take 3-4 times a week.

    Reply
    • Di Hickman

      July 13, 2020 at 8:51 am

      You do these in RESTORATIVE??? Dang I wouldn’t put them in a restorative class. Restorative is about relaxing, no effort. Hmmm I need to do more restorative posts. Yes I’m with ya on happy baby! Love it!

      Reply
  2. Stephanie

    July 5, 2020 at 10:20 am

    I love core workouts, but I also have trouble with my lower back hurting when I do them. Maybe I need to try a few of these moves laying down and see if it helps!

    Reply
    • Di Hickman

      July 13, 2020 at 8:47 am

      What movements cause the back pain?
      Let me know and I’ll try and address it in a future post!

      Reply
  3. Angela Cardamone @marathonsandmotivation.com

    July 5, 2020 at 6:58 am

    This is a great workout!! I have been working on my core strength, so will give this a try!!

    Reply
    • Di Hickman

      July 13, 2020 at 8:46 am

      yay! let me know what you think!

      Reply
  4. Patricia Chamberlain

    July 4, 2020 at 6:19 am

    I really need to get back into a better fitness routine! I am going to try these out!

    Reply
    • Di Hickman

      July 13, 2020 at 8:45 am

      15 minutes!!! Schedule it. What challenges are you facing incorporating fitness into your routine?

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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