Core and Flexibility Flow

This routine is designed to strengthen your core muscles while enhancing overall flexibility. Perform each exercise for the suggested time or repetitions, and remember to listen to your body, modifying as needed.

What you need:
You’ll need water, a towel and a timer.
Note:
Make sure to write out the movements and check the video demonstrations before you start.

5 Mins

Warm Up

Jumping Jacks

1 min

Torso Twists

1 min

Leg Swings

1 min

Plank

1 min

Cat-Cow Stretch

1 min

12 Mins

Workout

Complete all sets of each exercise before moving on to the next movement.

Plank

45 secs

Followed by a 15-second rest

Russian Twists

45 secs

Followed by a 15-second rest

Flutter Kicks

45 secs

Followed by a 15-second rest

Bicycle Crunches

45 secs

Followed by a 15-second rest

Leg Raises

45 secs

Followed by a 15-second rest

V-Ups

45 secs

Followed by a 15-second rest

10 Mins

Cool Down

Flexibility Training

Childs Pose Stretch

1 min

Pigeon Pose

1 min

Trunk Rotation

1 min

Hip Flexor Stretch

1 min

Neck Stretch

1 min

3-Minute Cool Down Breathing

Find a comfortable positions (30 seconds)
Close your eyes and relax your body (30 seconds) starting with you toes and working your way up releasing any tension you may be holding in your body
Diaphragmatic breathing (1 minute), click here to learn how.
Box breathing (1 minute), click here to learn how.
Progressive muscle relation (30 seconds), bring your body back to awareness, tense and relax different muscles groups. For example, clench your firsts and release
Mindful awareness (30 seconds) bring your attention to your breath and how your body feels, be present in the moment.
End with a smile, take a moment to acknowledge the effort you put into your workout.

End the cooldown with a gentle smile, expressing gratitude and taking care of your body.

And we are done!