Core Workout
Every exercise broken down visually with proper form cues. Follow the positions, focus on quality over speed.
Warm-Up
2–3 minutes
Cat-Cow Stretch
Cow — Inhale
Drop belly toward the mat, lift your chest and tailbone. Feel the stretch through your front body.
Cat — Exhale
Round spine toward ceiling, tuck chin to chest, draw belly button in. Feel your upper back open up.
Cue: Spend 2 seconds in each position. Breathe in on cow (belly drops), out on cat (spine rounds). Move through every vertebra.
Pelvic Tilts
Neutral Spine
On your back, knees bent, feet flat. There's a small natural gap between your lower back and the mat.
Tilt — Flatten
Engage your abs to flatten your lower back into the mat — eliminating the gap. Hold 1 second, then release.
Cue: The movement is very subtle — think of pulling your belly button toward your spine. Your hips barely move.
Glute Bridges (Slow)
Start — Hips Down
Lie on your back, knees bent, feet flat hip-width apart. Arms relaxed by your sides, palms down.
Bridge — Drive Hips Up
Drive hips up through your heels. Shoulders–hips–knees form a straight line. Squeeze glutes hard for 2 seconds at top.
Cue: Push through heels, not toes. Lower over 3 seconds. Don't hyperextend — stop when your body is straight.
Core Circuit
~12 min · 2 rounds · 20s rest between exercises
Forearm Plank
Front CoreSetup — From Knees
Forearms flat, elbows directly under shoulders. Start on your knees to find your brace and practice breathing.
Hold — Full Plank
Extend legs back. Body forms one straight line — head to heels. Squeeze glutes, brace core, breathe steadily.
Cue: Push forearms into the mat. If hips sag or your lower back aches, drop to knees — a solid 15s from knees beats a wobbly 30s.
Dead Bugs
Deep CoreStart — All Limbs Up
On your back — arms reaching toward ceiling, knees stacked over hips at 90°. Lower back pressed firmly into mat.
Extend — Opposite Limbs
Extend right arm back + left leg out simultaneously. Back stays glued to the mat. Return slowly, switch sides.
Cue: If your lower back peels off the mat, don't extend as far. The core's job here is to resist movement — think stability, not range.
Side Plank
ObliquesBeginner — From Knees
On forearm and knees. Hips lifted high, body straight from head to knees. Hand rests on hip.
Full — From Feet
On forearm and stacked/staggered feet. Straight line from head to heels. Top arm reaches for the ceiling.
Cue: Don't let hips dip — imagine someone is pushing you sideways and you're resisting. Do both sides equally.
Reverse Crunches
Lower AbsStart — Knees at 90°
On your back, knees bent 90°, shins parallel to the floor. Arms by sides, palms pressing down for stability.
Curl — Hips Off Mat
Use abs to curl hips off the mat, driving knees toward chest. Control the descent over 2 seconds — no swinging.
Cue: Think about tilting your pelvis toward your ribcage, not just pulling knees. The abs do the lifting.
Bird Dogs
Anti-RotationStart — All Fours
Hands under shoulders, knees under hips. Flat back, neutral neck — look at the mat about a foot ahead of you.
Extend — Opposite Arm & Leg
Extend opposite arm and leg to parallel. Hold 2 seconds with hips perfectly level. Return slowly, switch sides.
Cue: Imagine balancing a cup of water on your lower back — that's how still your hips should stay.
Bicycle Crunches (Slow)
ObliquesStart — Shoulders Lifted
On your back, hands lightly behind head. Shoulder blades already lifted off the mat. Knees at 90°.
Twist — Elbow to Knee
Rotate ribcage — left elbow toward right knee as left leg extends. Hold twist 1 second. Slow and deliberate.
Cue: Hands support your head — never pull your neck. Lead the twist from your ribcage. Keep the extended leg hovering.
Superman Holds
Posterior CoreStart — Face Down
Lie face down, arms fully extended overhead, legs straight. Forehead resting just above the mat.
Lift — Hold 2 Seconds
Lift arms, chest, and legs simultaneously. Reach long through fingertips and toes. Hold 2 seconds, lower with control.
Cue: Think length, not height — you don't need to crank up dramatically. Squeeze glutes at the top. This balances all the front work.
Cool-Down
2–3 minutes
Child's Pose
Hold — Sink & Breathe
Knees wide, hips sink back toward heels, arms extended forward. Melt into the mat and take deep belly breaths.
Cue: Let gravity do all the work. Breathe into your lower back — feel it expand with each inhale. No effort, just release.
Lying Spinal Twist
Setup — Arms in T
On your back, arms spread in a T, both knees bent and together above your hips. Shoulders flat.
Twist — Drop Knees
Lower both knees gently to one side. Keep both shoulders pressed into mat. Look away from knees. Hold, then switch.
Cue: Don't force depth — let gravity take your knees where they naturally fall. This releases the obliques and lower back you just worked.