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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 ecercise for 45 seconds, followed by a 15 secodns rest. Complete the circute three times.

 

Leg raises
Leg Raises Hold
 45 Sec
Hands on your lower back for extra support.
Crunches
Crunches
  45 Sec
Relax your neck.
Side Plank
Side Plank Left
  45 Sec
Focus on oblique engagement.
Mountain Climbers
Mountain climbers
  45 Sec
Ensure to keep fast feet.
Sit-ups
Sit-ups
45 Sec
Relax your neck.
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.

Forward fold with shoulder opener
Forward Fold
 1 min
Seated forward fold
Seated Forward Fold
 1 min
Quad stretch
Quad Stretch
 1 min
30 seconds each side. 
Child’s Pose
Child’s Pose
 1 min
Relax; focus on breathing.
Standing figure 4 stretch
Standing Figure 4 Stretch
 1 min

And we are done!