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

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 Sec x3 sets

Keep core tight and body aligned.

Dead Bug

12 – 15 reps x3 secs

Slow, controlled movement.

Russian Twists

16 reps (8 each side)

Use weight if desired.

Side Plank

20 – 30 secs each side

Engage obliques; stack hips.

Glute Bridge March

16 reps (8 each side)

Focus on glute and core activation.

Supine Leg Circles

8 – 10 reps each leg

Smooth, controlled circles.

Seated Forward Fold

30 – 60 secs

Stretch and relax.

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

1 min

Breathe in for 4 seconds, hold for 7 seconds and release for 8 seconds.

And we are done!