Body Beats

BodyBeats

Quick workout

Core Neon Cruise

10 min
Core Stability

A forgiving core-and-stability flow to wake up your midline without the pressure.

Format: 40 seconds work, 20 seconds rest per move. One lap counts; two laps if your core says yes.

Dead Bug

40 seconds

Move opposite arm and leg with slow control, keeping your lower back gently grounded.

Option: Use a shorter reach with your arm and leg if you want a lighter version.

Step-by-step
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.

Dead Bug

  • Teaches your core to stay stable while moving arms and legs
  • Protects your lower back and builds deep core strength
  • Feels calm and controlled — perfect for beginners

Dead Bug

Core

Move type

Stability

Targets

Abs Lower back Coordination

Bicycle Crunches

40 seconds

Twist elbow toward opposite knee with a smooth pedal, keeping your breath steady.

Option: Keep your feet lower or move slower for a gentler option.

Step-by-step
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.

Bicycle Crunches

  • Hits your entire core — abs, obliques and that deep stabilizing layer
  • Makes your midsection feel strong and connected
  • Fun pedaling motion that actually feels like play

Bicycle Crunches

Core

Move type

Strength Stability

Targets

Abs Obliques Hip flexors

Leg Raises

40 seconds

Lift and lower with control, letting your core lead each rep.

Option: Bend your knees to reduce the load on your lower back.

Step-by-step
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.

Leg Raises

  • Strengthens lower abs and hip flexors
  • Helps with that deep core connection
  • Feels controlled and focused

Leg Raises

Core

Move type

Strength Stability

Targets

Abs Hip flexors

Russian Twists

40 seconds

Lean back a touch and rotate side to side, like you're mixing a neon mocktail.

Option: Keep both feet planted and skip weight for an easier pass.

Step-by-step
1

Sit on the floor with knees bent and feet flat.

2

Lean back slightly while keeping your back straight.

3

Clasp your hands or hold a weight at your chest.

4

Twist your torso to one side.

5

Twist to the other side.

6

Keep your core engaged and movement controlled.

Russian Twists

  • Hits your obliques and rotational core strength
  • Great for twisting movements in sports and daily life
  • Feels like you’re wringing out tension

Russian Twists

Core

Move type

Strength Stability

Targets

Obliques Abs

Side Plank

40 seconds

Stack up, lift your hips, and hold your line while breathing steady.

Option: Drop your bottom knee to the floor for support.

Step-by-step
1

Lie on one side with your forearm on the floor, elbow under your shoulder.

2

Stack your feet or stagger them for balance.

3

Lift your hips so your body forms a straight line from head to heels.

4

Hold and breathe steadily.

5

Keep your core tight and hips lifted.

6

Lower with control when finished and switch sides.

Side Plank

  • Builds serious oblique and side-core strength
  • Improves balance and stability for everyday life
  • Makes you feel steady and strong on your feet

Side Plank

Core

Move type

Stability Strength

Targets

Obliques Abs Balance

If your lower back feels sensitive, keep reps smaller and slower. No rush, no pressure.

Back to home

Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.