10-Minute Core Yoga

This video is part of the 30-Day Couch-to-Fit Challenge designed to help you improve strength, cardio, balance and flexibility. Start the challenge here: aarp.org/CouchToFit

In this 10-minute core yoga class, fitness expert Denise Austin will help you relax and stretch sore muscles while also building core.

Key takeaways

• Build core strength and improve flexibility in 10 minutes a day with Denise Austin’s expert yoga routine.
• Target key muscles using gentle yoga moves like boat pose, side plank and bridge for lasting results.
• Support a healthier back and better balance by integrating Denise Austin’s approachable core yoga into your routine.
  

Summary

Discover how core yoga can help you build strength, improve flexibility and support a healthier back in just 10 minutes a day. Led by fitness expert Denise Austin, this gentle yoga routine focuses on key core muscles with moves like boat pose, side planks and bridge —ideal for anyone seeking an easy-on-the-joints way to tone abs and boost balance. Each move is designed to nurture your posture, protect your joints and deliver effective results for your waistline, hips and lower back.

Integrating core yoga into your daily routine offers real benefits: enhanced stability, faster muscle recovery and stronger abdominals that support everyday activity. Whether you’re easing back into fitness or want a smart addition to your workout, these targeted yoga exercises help you feel energized and more confident. Want to take your wellness further? Explore the 30-Day Couch-to-Fit Challenge with Denise Austin at AARP.org/CouchToFit and unlock a healthier, more flexible you.

The key takeaways and summary were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Full Transcript:

00:00:04.560 --> 00:00:08.610 Hi, I am Denise Austin, and welcome to your core yoga workout.

00:00:08.790 --> 00:00:12.390 This is a beautiful 10-minute routine that you could do every day.

00:00:12.390 --> 00:00:15.840 It’s easy on the joints, it’s great for recovery, and it

00:00:15.840 --> 00:00:17.640 focuses on your abdominals.

00:00:18.180 --> 00:00:21.990 OK, I’m beginning on the mat, but if you’re on carpet or you want to

00:00:21.990 --> 00:00:23.490 grab a towel, that’s fine too.

00:00:23.910 --> 00:00:28.230 So let’s begin sitting up nice and tall, thinking about good posture,

00:00:28.410 --> 00:00:33.210 placing your hands behind you, and let’s twist this side and to the other side,

00:00:33.420 --> 00:00:35.910 keeping your feet on the floor for this one.

00:00:36.300 --> 00:00:36.810 That’s it.

00:00:37.080 --> 00:00:39.390 Loosening up through the waistline.

00:00:39.390 --> 00:00:40.410 That’s great.

00:00:41.084 --> 00:00:41.894 Excellent.

00:00:42.135 --> 00:00:47.055 These are all easy moves that you can do each and every day, even easy

00:00:47.055 --> 00:00:49.635 enough to do it as a recovery day.

00:00:49.905 --> 00:00:50.775 That’s right.

00:00:50.834 --> 00:00:52.485 Stretch and tone.

00:00:52.724 --> 00:00:56.474 This is also really working on the core muscles.

00:00:56.955 --> 00:00:58.125 Beautiful.

00:00:58.334 --> 00:01:01.095 Pull your belly button in towards your spine.

00:01:01.515 --> 00:01:05.895 Now, if you can, lift your toes off the floor. Just give it a try.

00:01:06.210 --> 00:01:07.259 Lift them off.

00:01:07.289 --> 00:01:07.830 That’s it.

00:01:07.830 --> 00:01:09.509 Beautiful core moves.

00:01:09.809 --> 00:01:10.259 That’s it.

00:01:10.259 --> 00:01:11.639 Just twist to the side.

00:01:12.000 --> 00:01:16.500 Working through the waistline, the sides of your waist, your obliques,

00:01:16.710 --> 00:01:18.419 as well as your lower tummy.

00:01:18.899 --> 00:01:19.919 So important.

00:01:20.130 --> 00:01:21.119 We have two more.

00:01:21.119 --> 00:01:23.280 You got this. Last one.

00:01:23.639 --> 00:01:24.630 Beautiful.

00:01:24.839 --> 00:01:27.149 And bring your body weight all to the side.

00:01:27.419 --> 00:01:28.655 Let’s lift the hips up.

00:01:29.550 --> 00:01:31.980 And hold your feet all the way up.

00:01:32.250 --> 00:01:33.900 Can you do little taps now?

00:01:33.900 --> 00:01:35.340 Lift and tap.

00:01:35.910 --> 00:01:37.620 Lift and tap.

00:01:38.100 --> 00:01:41.400 Now we’re really focusing on the lower abdominals.

00:01:41.730 --> 00:01:44.580 This is an easy boat, as we call it in yoga.

00:01:45.000 --> 00:01:45.330 That’s it.

00:01:46.380 --> 00:01:47.369 Last set.

00:01:47.429 --> 00:01:48.240 You got it.

00:01:48.600 --> 00:01:49.200 Beautiful.

00:01:49.200 --> 00:01:50.940 Now hold yourself up in boat.

00:01:51.240 --> 00:01:52.679 Can you balance yourself?

00:01:52.830 --> 00:01:56.250 See if you can just challenge balance in boat.

00:01:56.610 --> 00:01:59.250 And now place your palms up to the ceiling.

00:01:59.310 --> 00:02:00.479 Hold if you can.

00:02:00.660 --> 00:02:03.990 This is a very challenging move, so if you are just starting out,

00:02:04.140 --> 00:02:05.520 place your feet on the ground.

00:02:05.520 --> 00:02:07.740 Sit up nice and tall and hold it there.

00:02:07.740 --> 00:02:09.840 Pulling up and in your abs.

00:02:10.050 --> 00:02:10.289 That’s it.

00:02:15.315 --> 00:02:18.495 OK, and slowly, one vertebrae at a time,

00:02:18.704 --> 00:02:24.105 round your back and slowly come down. Control through the core muscles,

00:02:24.315 --> 00:02:29.234 placing your hands underneath your hips, bringing your feet to tabletop.

00:02:29.565 --> 00:02:33.495 Now the focus is to keep your tummy nice and flat.

00:02:33.704 --> 00:02:39.625 Keep it nice and toned and taut, and placing your hands underneath your hips.

00:02:39.890 --> 00:02:41.809 And do a double tap here.

00:02:42.049 --> 00:02:44.809 Tap, tap, and tap, tap.

00:02:45.109 --> 00:02:48.589 Now all the focus is here for the lower abdominals,

00:02:48.799 --> 00:02:51.589 an area we all need to focus on.

00:02:51.980 --> 00:02:55.820 It helps really keep your abdominal strong.

00:02:56.179 --> 00:02:56.549 That’s it.

00:02:59.070 --> 00:03:01.470 The core is pressing into the floor.

00:03:01.799 --> 00:03:03.030 That’s great.

00:03:03.060 --> 00:03:05.160 You don’t want to  arch your back like this.

00:03:05.310 --> 00:03:06.720 It’s all flat here.

00:03:07.049 --> 00:03:07.679 That’s it.

00:03:07.679 --> 00:03:10.920 Pressing your small of the back into the floor.

00:03:11.370 --> 00:03:14.310 And notice my neck is totally relaxed.

00:03:14.609 --> 00:03:16.500 You’re not jerking up your neck.

00:03:16.530 --> 00:03:18.420 It’s all in the lower tummy.

00:03:18.630 --> 00:03:19.709 Last one.

00:03:20.115 --> 00:03:21.015 Beautiful.

00:03:21.015 --> 00:03:26.325 Bring your knees towards your chest and start to roll up in, rocking like a

00:03:26.325 --> 00:03:29.625 ball, all the way up as far as you can.

00:03:29.924 --> 00:03:30.555 That’s it.

00:03:30.674 --> 00:03:32.115 And come all the way.

00:03:32.204 --> 00:03:34.635 And let me see that beautiful smiling face.

00:03:34.935 --> 00:03:35.685 That’s great.

00:03:35.954 --> 00:03:37.635 OK, and let’s work to the side.

00:03:37.635 --> 00:03:40.695 Now slowly bring your hips all the way up.

00:03:40.995 --> 00:03:44.055 You’re now trying to keep your wrist and your shoulder one

00:03:44.055 --> 00:03:46.305 straight line for perfect technique.

00:03:46.334 --> 00:03:49.095 And lift your arms straight up.

00:03:49.430 --> 00:03:51.620 Hold the side plank.

00:03:51.650 --> 00:03:52.190 That’s it.

00:03:52.190 --> 00:03:53.270 You’re doing great.

00:03:53.540 --> 00:03:59.690 Lift, open up the chest, and now slowly thread the needle underneath,

00:03:59.930 --> 00:04:03.470 using your abdominals, pulling them up and in, almost like

00:04:03.470 --> 00:04:05.060 you’re scooping in your abs.

00:04:05.120 --> 00:04:08.000 Inhale up and exhale.

00:04:08.030 --> 00:04:09.200 Scoop under here.

00:04:09.530 --> 00:04:10.310 Curve.

00:04:10.670 --> 00:04:12.080 That’s a C position.

00:04:12.080 --> 00:04:12.560 That’s it.

00:04:12.560 --> 00:04:12.860 Good.

00:04:12.860 --> 00:04:13.700 Inhale.

00:04:14.685 --> 00:04:19.005 And now exhale, pull the belly button towards your spine, towards

00:04:19.005 --> 00:04:21.045 your navel, and come back up.

00:04:21.285 --> 00:04:21.855 That’s it.

00:04:22.095 --> 00:04:25.815 Now slowly relax and lift the top leg if you can.

00:04:26.175 --> 00:04:27.015 That’s it.

00:04:27.075 --> 00:04:27.975 Beautiful. 00:04:28.215 --> 00:04:29.625 Just take your time.

00:04:30.105 --> 00:04:33.585 This one is a really great one for the sides of your waistline.

00:04:33.945 --> 00:04:35.415 Beautiful core move.

00:04:35.775 --> 00:04:36.405 Excellent.

00:04:36.405 --> 00:04:39.225 We’ve got one more last one.

00:04:39.525 --> 00:04:40.545 Hold it up there.

00:04:41.039 --> 00:04:42.270 And relax.

00:04:42.479 --> 00:04:43.409 You’re doing great.

00:04:43.679 --> 00:04:45.179 Let’s go to the other side.

00:04:45.450 --> 00:04:49.859 Thinking about good posture again, the wrist and the shoulders.

00:04:49.859 --> 00:04:50.849 One straight line.

00:04:51.060 --> 00:04:52.109 Good body technique.

00:04:53.160 --> 00:04:54.600 Lift your chest high.

00:04:54.660 --> 00:04:56.070 Hold it up there.

00:04:56.340 --> 00:04:56.760 That’s it.

00:04:56.760 --> 00:04:57.240 Lift.

00:04:57.240 --> 00:05:00.690 Inhale here and thread the needle.

00:05:00.750 --> 00:05:03.360 Exhale belly button up and in.

00:05:03.360 --> 00:05:04.890 Great for the abs.

00:05:04.950 --> 00:05:07.920 Inhale and exhale.

00:05:07.980 --> 00:05:08.790 Excellent.

00:05:08.790 --> 00:05:10.350 Pull the belly button in.

00:05:10.680 --> 00:05:11.340 That’s it.

00:05:11.395 --> 00:05:13.170 And lift all the way up.

00:05:13.170 --> 00:05:15.870 Stretch, and now curve.

00:05:15.870 --> 00:05:17.430 Feel the underneath here.

00:05:17.640 --> 00:05:18.120 Feel it up

00:05:18.120 --> 00:05:18.660 and in,.

00:05:18.930 --> 00:05:21.420 like a scoop and relax.

00:05:21.750 --> 00:05:22.620 Beautiful.

00:05:22.800 --> 00:05:24.720 Now lift the leg straight up

00:05:24.720 --> 00:05:26.700 if you can hold it up there.

00:05:26.910 --> 00:05:27.330 That’s it.

00:05:27.330 --> 00:05:28.410 Lift and lower.

00:05:28.650 --> 00:05:30.420 If you can do this, that’s great.

00:05:30.600 --> 00:05:35.640 If not, you could go down to your elbow if you have any pressure on your knees.

00:05:35.950 --> 00:05:38.409 This is a great way to continue the workout.

00:05:38.679 --> 00:05:42.640 You’re still working the sides of the waistline at the same time.

00:05:42.969 --> 00:05:43.960 Beautiful.

00:05:44.200 --> 00:05:44.950 Last one.

00:05:44.950 --> 00:05:45.940 Hold it up there.

00:05:46.390 --> 00:05:48.219 OK, beautiful.

00:05:48.219 --> 00:05:49.150 Come on down.

00:05:49.150 --> 00:05:53.049 Now this one, I want you to roll all the way down to a bridge.

00:05:53.440 --> 00:05:56.049 Relaxing your hands right down here.

00:05:56.560 --> 00:05:58.450 We’re going to lift your hips up.

00:05:59.175 --> 00:06:00.164 Try to hold it up.

00:06:00.405 --> 00:06:05.414 Great for your core, great for the bottom, great for your back.

00:06:05.534 --> 00:06:08.835 Excellent core move in yoga bridge.

00:06:08.835 --> 00:06:11.414 Just hold it there and come back down.

00:06:11.865 --> 00:06:13.724 Just give it a try one more time.

00:06:13.995 --> 00:06:17.985 And if you need your heels closer to the bottom, that’s fine too.

00:06:17.985 --> 00:06:21.495 All you do is lift up, peel up and hold.

00:06:21.794 --> 00:06:26.924 This is excellent rehab for your hips, thighs, buttocks and back.

00:06:27.280 --> 00:06:27.880 That’s it.

00:06:27.880 --> 00:06:28.540 Hold it.

00:06:28.540 --> 00:06:29.230 Hold it.

00:06:29.950 --> 00:06:31.360 Beautiful.

00:06:31.660 --> 00:06:32.680 You got this.

00:06:33.220 --> 00:06:34.720 And come on down.

00:06:35.080 --> 00:06:39.760 Now to challenge yourself, I want you to lift your legs straight up overhead.

00:06:39.970 --> 00:06:41.980 They can be bent if you need them to.

00:06:41.980 --> 00:06:42.760 That’s OK.

00:06:42.850 --> 00:06:47.230 And we’re just gonna reach up and roll back down.

00:06:48.040 --> 00:06:51.490 And reach up just a little bit, just a little bit.

00:06:51.490 --> 00:06:53.200 Don’t worry if you can’t go all the way up.

00:06:53.590 --> 00:06:55.000 This is all you need to do.

00:06:55.360 --> 00:06:55.870 Just up.

00:06:55.870 --> 00:06:56.770 We have one more.

00:06:57.480 --> 00:07:00.840 And release, bringing your knees to your chest.

00:07:01.170 --> 00:07:05.370 And let’s slowly roll up, and let’s go on to our hands and knees,

00:07:05.700 --> 00:07:07.380 thinking about good posture.

00:07:07.710 --> 00:07:12.120 Right now, your shoulders are in line perfectly with good

00:07:12.120 --> 00:07:14.159 body technique, good alignment.

00:07:14.460 --> 00:07:16.770 Your knees are at 90 degree angles.

00:07:16.770 --> 00:07:21.270 To protect your knees, your back is straight, and your goal is to

00:07:21.270 --> 00:07:26.100 keep your abdominals lifted up and in. Now slowly lift one leg.

00:07:26.550 --> 00:07:28.590 Hold it right there if you can.

00:07:28.650 --> 00:07:29.550 You can do it.

00:07:29.970 --> 00:07:34.020 And now the opposite arm, stretch it out.

00:07:34.530 --> 00:07:41.850 This is erector spinae exercise that strengthens your spine and your abdominals.

00:07:42.600 --> 00:07:44.190 Hold and release.

00:07:44.190 --> 00:07:44.820 Good work.

00:07:45.150 --> 00:07:47.250 The next one, just reach your leg out.

00:07:47.310 --> 00:07:48.420 Hold it up.

00:07:48.720 --> 00:07:50.610 Don’t let your tummy droop or sag.

00:07:50.610 --> 00:07:52.260 Here’s your core move.

00:07:52.260 --> 00:07:53.190 Pull it up and in.

00:07:53.400 --> 00:07:55.350 Now reach the arm out.

00:07:55.530 --> 00:07:56.580 Hold it up there.

00:07:56.580 --> 00:07:59.130 Hold it up there, and release.

00:07:59.130 --> 00:08:00.060 Beautiful.

00:08:00.480 --> 00:08:05.250 The next exercise really targets the lower tummy, bringing your knee to

00:08:05.250 --> 00:08:07.615 your chest and reach it back out.

00:08:08.219 --> 00:08:15.030 Knee to your chest and back out. And now in and reach, and

00:08:15.030 --> 00:08:19.530 down and in and reach and down.

00:08:19.530 --> 00:08:20.340 One more set.

00:08:20.580 --> 00:08:21.360 Bring it in.

00:08:21.360 --> 00:08:23.849 Tighten your tummy and stretch it.

00:08:23.909 --> 00:08:25.620 Good and release.

00:08:26.039 --> 00:08:30.750 These are all the best core moves in yoga. And relax.

00:08:31.289 --> 00:08:35.370 Now I really want you to try to go down to your elbows to a low hover.

00:08:35.835 --> 00:08:39.554 What you’re going to do is bring your body weight slightly forward,

00:08:39.914 --> 00:08:41.325 and just hold it right there.

00:08:41.325 --> 00:08:42.164 Can you hold it?

00:08:42.944 --> 00:08:43.605 Hold it.

00:08:43.605 --> 00:08:44.505 Tighten your tummy.

00:08:44.505 --> 00:08:48.885 This is level one, the easiest level, but notice my shoulder

00:08:48.885 --> 00:08:50.085 in line with the elbow.

00:08:50.475 --> 00:08:56.115 If you can, you could go all the way up into your tippy toes. Hold, hold if

00:08:56.115 --> 00:08:59.295 you can, and then one leg at a time.

00:08:59.520 --> 00:09:00.630 Give that a try.

00:09:00.990 --> 00:09:02.069 One leg at a time.

00:09:02.340 --> 00:09:05.310 This is now working the transverse abdominis muscle,

00:09:05.370 --> 00:09:08.640 an important muscle to keep your tummy in and your back strong.

00:09:08.640 --> 00:09:10.319 Hold.

00:09:11.010 --> 00:09:13.710 OK, and slowly relax.

00:09:13.710 --> 00:09:17.880 Inhale, and exhale one more time.

00:09:18.180 --> 00:09:21.780 In your beautiful position for a bird dog,.

00:09:21.780 --> 00:09:22.650 we’re lifting out.

00:09:23.835 --> 00:09:27.885 And this time we’re going to crunch in working against the pain

00:09:28.125 --> 00:09:30.465 through the plane of your body.

00:09:30.705 --> 00:09:34.395 So this is also working sides of your brain.

00:09:34.395 --> 00:09:35.985 So important for all of us.

00:09:35.985 --> 00:09:39.465 Notice we’re going across the plane of the body.

00:09:39.465 --> 00:09:40.425 Crisscrossing.

00:09:40.755 --> 00:09:43.275 We got one more crisscross.

00:09:43.275 --> 00:09:44.625 Great for the waistline.

00:09:45.015 --> 00:09:45.735 And up.

00:09:46.365 --> 00:09:46.785 Good.

00:09:46.875 --> 00:09:48.525 Let’s switch legs.

00:09:48.885 --> 00:09:49.545 Switch arms.

00:09:49.575 --> 00:09:50.655 It’s inhale.

00:09:51.375 --> 00:09:56.324 And it’s a exhale, and it’s a inhale and exhale.

00:09:56.655 --> 00:09:57.225 That’s it.

00:09:57.225 --> 00:09:58.005 Just two more.

00:09:58.005 --> 00:09:58.785 You got this.

00:09:59.145 --> 00:10:00.585 It’s so good for our brain.

00:10:00.585 --> 00:10:01.574 So try it.

00:10:02.385 --> 00:10:03.225 It works the right

00:10:03.225 --> 00:10:04.605 and the left sides of our brain.

00:10:05.655 --> 00:10:06.015 OK.

00:10:06.375 --> 00:10:10.665 And slowly coming in a nice seated position, taking a deep breath,

00:10:10.665 --> 00:10:15.495 inhale, bringing that beautiful oxygen, and exhale out to the side.

00:10:17.115 --> 00:10:24.225 Inhale up and exhale out to the side, and take a deep cleansing breath together.

00:10:24.225 --> 00:10:25.575 Bring in the oxygen.

00:10:25.725 --> 00:10:29.835 Inhale up and exhale out.

00:10:29.955 --> 00:10:31.005 Beautiful.

00:10:31.305 --> 00:10:31.875 Namaste.

00:10:34.455 --> 00:10:37.725 I’m so happy you joined me for a wonderful core yoga.

00:10:37.995 --> 00:10:40.875 If you’d like to do any more of my exercise classes,

00:10:41.085 --> 00:10:43.695 visit me at AARP dot org.