Core Mobility 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
20
Mins
Workout
Perform 3 sets of each exercise before moving to the next. Rest for 30 seconds between sets and 1–2 minutes between exercises.
Plank Hold
30 secs hold x 3 sets
Keep core tight and body aligned.
Rest for 30 seconds before the next set.
Dead Bug
12-15 reps x 3 sets
Keep core tight and body aligned.
Rest for 30 seconds before the next set.
Russian Twist
16 reps x 3 sets
8 reps per side and use weight if desired.
Rest for 30 seconds before the next set.
Side Plank
20-30 secs x 3 sets
Hold for 20-30 seconds each side. Engage obliques and stack hips.
Rest for 30 seconds before the next set.
Glute Bridge March
16 reps x 3 sets
8 reps each side. Focus on glute and core activation.
Rest for 30 seconds before the next set.
5
Mins
Cool Down
Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.
And we are done!