Quick 10–12 min 2 recommended rounds

Core & Stability

Core Stability

Targeted work for the abs, deep core and stabilisers. No equipment required — just floor space and controlled movement.

How this session works

40 seconds work, 15–20 seconds rest per exercise. Complete 1–2 rounds. One focused pass is a complete session.

Warm-up

1 Cat-Cow

6–8 slow flows

Wake the entire spine with the breath.

Option. Do it seated in a chair by rounding and arching your spine gently.

1
Start on all fours with hands under shoulders and knees under hips.
2
Round your back upward and tuck your chin (Cat).
3
Then dip your belly down and lift your head and tailbone (Cow).
4
Move slowly with your breath.
5
Flow smoothly between the two positions.
6
Repeat for several breaths.

Another way

2 Bird-Dog

6–8 per side

Opposite arm and leg, keep hips level. Pause at the end.

Option. Smaller range if balance is new.

1
Start on all fours with hands under shoulders and knees under hips.
2
Brace your core and keep your back flat.
3
Slowly extend one arm forward and the opposite leg back.
4
Keep hips level and back flat.
5
Hold briefly then return to start.
6
Alternate sides with smooth control.

Another way

3 Dead Bug

6–8 per side

Lower back stays gently pressed. Move slow.

Option. Bend knees 90° for easier version.

1
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
2
Press your lower back firmly into the floor.
3
Slowly extend one arm overhead and the opposite leg straight out.
4
Keep your lower back pressed down.
5
Return to start and alternate sides.
6
Move slowly and breathe steadily.

Another way

Core Circuit (1–2 recommended rounds)

4 Bicycle Crunches

40 seconds

Alternate elbow toward opposite knee in a smooth pedalling motion. Keep the lower back gently pressed toward the floor.

Option. Slow the tempo or keep the feet closer to the floor for a gentler version.

1
Lie on your back with knees bent and hands lightly behind your head.
2
Lift your shoulders off the floor and engage your core.
3
Bring your right elbow toward your left knee while extending your right leg straight.
4
Switch sides in a smooth pedaling motion.
5
Keep your lower back pressed into the floor.
6
Breathe steadily and move with control.

Another way

5 Leg Raises

40 seconds

Lie flat, lift the legs with control, then lower without letting the lower back arch aggressively.

Option. Bend the knees to reduce load. Place hands under the hips for extra support.

1
Lie flat on your back with legs straight and arms by your sides.
2
Press your lower back into the floor.
3
Lift your straight legs up toward the ceiling.
4
Raise until your legs are at about 90 degrees.
5
Lower slowly with control, stopping just before your feet touch the floor.
6
Keep the movement smooth and core tight.

Another way

6 Russian Twists

40 seconds

Sit with knees bent, lean back slightly, and rotate the torso side to side with control.

Option. Keep both feet on the floor. Add a light weight only when the unweighted version feels solid.

1
Sit on the floor with knees bent and feet flat. Hold the chest proud and the lower back long — think tall, not curled.
2
Lean back only a little, until you feel the front of the core switch on. If the lower back rounds, sit up higher.
3
Clasp the hands at the chest. Add a light dumbbell later, held close — never swinging it around the body.
4
Rotate the ribs to one side, turning from the waist, not yanking the neck or collapsing a shoulder.
5
Return through centre and rotate to the other side. Tap the floor beside the hip only if you can keep the spine long.
6
Breathe steadily and keep the range honest. Stop if the low back or neck takes over.

Another way

7 Superman Holds

30–40 seconds

Lie face down, lift chest, arms and legs a little, keep the neck neutral, then lower with control.

Option. Lift arms only or legs only. Shorten the hold if the lower back feels stressed.

1
Lie face down with arms extended overhead.
2
Lift your arms, chest, and legs off the floor.
3
Squeeze your back and glutes.
4
Hold for the desired time while breathing steadily.
5
Lower slowly back to the floor.
6
Rest and repeat.

Another way

8 Bird-Dog

40 seconds

On all fours, extend opposite arm and leg while keeping the hips level and the spine neutral. Hold briefly, then switch.

Option. Smaller reach before adding height. Pause longer on each side if you prefer fewer transitions.

1
Start on all fours with hands under shoulders and knees under hips.
2
Brace your core and keep your back flat.
3
Slowly extend one arm forward and the opposite leg back.
4
Keep hips level and back flat.
5
Hold briefly then return to start.
6
Alternate sides with smooth control.

Another way

Cool-down

9 Child's Pose

45–60 seconds

Forehead down, arms long or by sides. Breathe into the back.

Option. Widen your knees or rest your arms by your sides for a gentler stretch.

1
Start on all fours with hands under shoulders and knees under hips.
2
Sit your hips back toward your heels while keeping your arms extended forward.
3
Rest your forehead on the floor and let your shoulders relax.
4
Breathe deeply and hold for the desired time.
5
To release, walk your hands back and return to all fours.

Another way

10 Knee-to-Chest Stretch

30 seconds per side or both together

Gentle hug, lower back softens.

Option. One knee at a time for a gentler version. Keep the opposite leg bent or extended as comfortable.

1
Lie on your back with knees bent and feet flat, or legs extended.
2
Draw one knee toward your chest and clasp your hands behind the thigh or over the shin.
3
Gently pull until you feel a comfortable stretch in the hip and lower back.
4
Keep the opposite leg relaxed. Breathe slowly.
5
Hold, then switch sides. For both knees, hug them together.

Another way

11 Cat-Cow

6–8 slow flows

Move with the breath, then settle.

Option. Do it seated in a chair by rounding and arching your spine gently.

1
Start on all fours with hands under shoulders and knees under hips.
2
Round your back upward and tuck your chin (Cat).
3
Then dip your belly down and lift your head and tailbone (Cow).
4
Move slowly with your breath.
5
Flow smoothly between the two positions.
6
Repeat for several breaths.

Another way

Extra rest between rounds is fine. Keep the lower back comfortable — shorten range or slow the tempo if it complains.

Move with good form and listen to your body. If you have a medical condition, an injury, or any concerns, talk to your doctor before you start.