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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. You will need a step or box for the main workout.
  •   Note:
    Make sure to write out the movements and check the video demonstrations before you start. 
5
Mins
Warm Up
Cat-Cow Stretch
Cat-Cow Stretch
 45 secs on hold
Alternate up and down. Focus on smooth transitions.
Bird Dog
Bird Dog
 45 secs on hold
Alternate each leg and arm. Engage core; balance is key.
Standing Side Stretch
Standing Side Stretch
 45 secs on hold
Alternate each side. Stretch gently through sides.
Cobra Stretch
Cobra Stretch
 45 secs on hold
Open chest; don’t force lower back.
High Knees
High Knees
 45 secs
Alternate legs with max reps. Light cardio for warm-up.
20
Mins
Workout

Perform each exercise back-to-back. Complete 3 rounds of each exercise. Rest for 1 minute between rounds

Circuit 1 – 3 rounds

Plank Hold
Plank to Push-Up
 10 – 12 reps
Keep core tight.
Superman Hold
Superman Hold
 30 sec
Extend arms and legs fully.
Leg Raises
Leg Raises
  12 – 15 reps
Opposite arm/leg, slow, controlled movement.
Side Plank with Hip Dip
Side Plank with Hip Dip
  10 sec each side
Focus on oblique engagement.
Cobra Stretch
Cobra Stretch
  30 sec hold
Stretch chest fully.

Circuit 2 – 3 rounds

Plank Hold
Bicycle Crunches
 10 – 15 reps
Alternate sides slowly.
Russian Twists
Russian Twists
 12- 15  reps
Engage core, rotate fully.
Seated Forward Fold
Seated Forward Fold
  1 min hold
Relax and stretch deeply.
Chest Expansion
Chest Expansion
  30 secs hold
Open chest and shoulders.
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.

Child’s Pose
Child’s Pose
 1 min
Relax; focus on breathing.
Seated Side Stretch
Seated Side Stretch
 30 secs each side
Stretch gently through sides.
Supine Spinal Twist
Supine Spinal Twist
 30 secs each side
Allow spine to relax and unwind.
Butterfly Stretch
Butterfly Stretch
 1 min
Keep spine tall, chest open
Deep Breathing
Deep Breathing
 1 min
Breathe in for 4 seconds, hold for 7 seconds and release for 8 seconds.

And we are done!