7 Yoga Block Exercises for Building Strength

Ajna Wellbeing Strength Training with Yoga Blocks
Enjoy a full body workout with yoga blocks.

Yes, it is possible to build strength without lifting any weights. In fact, you can get a full body workout with yoga blocks. You don’t need to be a yogi, to use yoga blocks either. No matter what stage you are in when it comes to exercise, utilizing yoga blocks will deliver a great workout for both the beginner and advanced. It’s time to take your strength workouts to the next level with no traditional weights required. Yay, baby!

We all know that yoga blocks are typically used in yoga. However, these long-established yoga tools are quite versatile and enhance strength building exercises in an unique and fun way. The great thing about yoga blocks are that they are lightweight and easy to grip. It also provides stabilizing and core-strengthening effects into your exercise routine.

Ajna Wellbeing Strength Training Exercises with Yoga Blocks
Ajna Wellbeing Yoga Block Set

I love these yoga blocks from Ajna Wellbeing because they are made with the highest standard for durability, health, and safety. Rest assured that these yoga blocks are free from BPA, chlorides, heavy metals, phenols, latex, and other toxic substances. Plus, how can you resist the stylish mandala design and its available in many different patterns and colors. I also love Ajna’s Organic Yoga Mat because they are large, non-slip, and eco-friendly. Their Pro Yoga Mat is luxe with high density cushioning and perfect for hot yoga (no slip and sliding).

Discover the exercises you can perform using a yoga block to increase your strength. You will be surprised on how effective the workout is and how easy it is to use a yoga block. Please, modify the intensity and repetitions according to your fitness level or needs.

Bird Dog Exercise


Benefit: Incorporating yoga blocks to this standard core stability movement will help you improve your balance, stability, and core strength.

Step 1: Start on your hands and knees in a tabletop position, place one block underneath your right hand and another block underneath your left knee.

Step 2: Reach your left arm straight out in front of you with the palm facing inward and reach your right leg straight back behind you (try to keep your foot flexed).

Step 3: Take an inhale, then exhale to round your spine and bring your left elbow and right knee in towards your chest.

Step 4: Remember to inhale to reach back out.

Step 5: Repeat for 10 reps, then switch sides.

Dead Bug


Benefit: This core-centric movement will assist in strengthening your mid-section and improve the stability of your pelvis.

Step 1: Start with lying down on your back.

Step 2: Place a yoga block the long way between your left elbow and left knee. Focus on keeping the joints positioned at a 90 degree angle.  

Step 3: Draw your right elbow towards your right knee at the same time while engaging your abs.

Step 4: Remember to inhale as your engage/crunch your abs and exhale when you extend your elbow and knee.

Step 5: Repeat for 10 reps, then switch sides.

Bridging with Blocks


Benefit: This bridge exercise uses yoga blocks to elevate your feet to better target your glutes and hamstrings and enhance spine mobility.

Step 1: Start with lying down on your back, place each foot flat on a yoga block about hip distance apart.

Step 2: With your knees bent and feet flat on the floor, lift your hips.

Step 3: Inhale as you begin to lift your hips and exhale to release your hips. Make sure to contract your abs and squeeze your glutes as your hips move into bridge pose.

Step 4: Hold for a few seconds and if you are more advanced try holding it for 30 seconds.

Step 5: Perform 10 reps.

Side Lying Leg Lifts


Benefit: Strengthen your abs, thighs, and glutes with this fun 3-in-1 strengthening exercise.

Step 1: Starting with lying down on your side. Lie on one side with your lower arm on the floor and upper hand in front of your body for support.

Step 2: Place a yoga block the long way between the lower part of your legs and exert enough pressure to hold it in place. Slightly angle your legs in front of you.

Step 3: While bracing your abs, lift both of your legs together while holding the yoga block. Focus on lifting the legs and not moving your back.

Step 4: Pause for a few seconds then release.

Step 5: Repeat for 8 – 10 reps, then switch sides.

Single Leg Deadlifts


Benefit: This exercise will not only strengthen your hamstrings which single leg (Romanian) deadlifts are best known for. This movement will also help you to master your balance and adding the yoga block will provide an extra challenge to this movement.

Step 1: Place your yoga block on the floor longways and stand on it with your right foot. You may place your hands on your hips to help with balance. Tip: You can place your hand on a wall for additional stability.

Step 2: Activate your abs by keeping your core tight. Inhale as you lift your left leg straight up and back while lowering your chest towards the ground.

Step 3: Keep your back straight and your shoulders back the entire time.

Step 4: Engage your core and glutes to maintain your balance.

Step 5: Pause for a few seconds then release.

Step 6: Repeat for 8 – 10 reps, then switch sides.

Sumo Squats with Leg Lifts


Benefit: Strengthen your glutes, quads, and hip flexors with this effective exercise using a yoga block. An additional perk is improving your stability and balance as you lift your leg while standing on one foot on top of a yoga block.

Step 1: Start with one foot on a yoga block and the other on the floor resuming a squat position. Position your feet a little wider than hip distance apart.

Step 2: Squat down with the weight of your body towards your heels and keep your chest lifted. Engage your abs, quads and glutes in this movement by being mindful of these muscle groups.

Step 3: Press off of the foot on the floor and draw your knee towards your chest. Engage your abs.

Step 4: Pause for a few seconds then return to a squat position.

Step 6: Repeat for 8 – 10 reps, then switch sides.

Tricep Push Up

Triceps Push Up

Benefit: A toned triceps is a sexy muscle. This tricep push up will help develop a shapely tricep as well as strengthening your core and shoulders. Beginners to this movement may modify the push up by bending at the knee. Advanced exercisers may resume full push up position with the back and legs straight and off of the floor.

Step 1: Start in a push up position. You can begin with a modified push up position or full push up pose.

Step 2: Place the yoga blocks on the floor on its tall side and positioned them under your shoulders. Hands are flat on the floor with fingers extended.

Step 3: Keeping your elbows close to your body, lower down until your shoulders just tap the yoga blocks (inhale).

Step 4: Engage your core during the movement and push back up into the starting position (exhale).

Step 4: Perform 8 – 10 reps.

Ajna Wellbeing Strength Training Exercises with Yoga Blocks
Modify, Align, Strengthen, and Stretch
Ajna Wellbeing Strength Training with Yoga Blocks
Build Strength (No Weights Required)

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