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

45 secs on hold

Alternate up and down. Focus on smooth transitions.

Bird Dog

45 secs on hold

Alternate each leg and arm. Engage core; balance is key.

Standing Side Stretch

45 secs on hold

Alternate each side. Stretch gently through sides.

Cobra Stretch

45 secs on hold

Open chest; don’t force lower back.

High Knees

45 secs

Alternate legs with max reps. Light cardio for warm-up.

20

Mins

Workout

20-Minute Core + Flexibility Workout (BLOCK CIRCUIT STYLE)

Structure:

– 4 total blocks
– Each block = 1 core exercise (45 sec) + 1 flexibility exercise (45 sec)
– Rest 30 seconds between blocks
– Complete 2 rounds of all 4 blocks

Block 1

Block 2

Plank Shoulder Taps

Kneeling Hip Flexor Stretch

Leg Lowers

Reclined Twist Stretch

Block 3

Block 4

Hollow Body Hold

Seated Forward Fold

Knee-to-Elbow Crunches

Thread-the-Needle Stretch

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

1 min

Relax; focus on breathing.

Seated Side Stretch

30 secs each side

Stretch gently through sides.

Supine Spinal Twist

30 secs each side

Allow spine to relax and unwind.

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!