Core Vacuum Cruise

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

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Round your back upward and tuck your chin (Cat).

3. 3

   Then dip your belly down and lift your head and tailbone (Cow).

4. 4

   Move slowly with your breath.

5. 5

   Flow smoothly between the two positions.

6. 6

   Repeat for several breaths.

Option. Smaller range if balance is new.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Brace your core and keep your back flat.

3. 3

   Slowly extend one arm forward and the opposite leg back.

4. 4

   Keep hips level and back flat.

5. 5

   Hold briefly then return to start.

6. 6

   Alternate sides with smooth control.

Option. Bend knees 90° for easier version.

1. 1

   Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.

2. 2

   Press your lower back firmly into the floor.

3. 3

   Slowly extend one arm overhead and the opposite leg straight out.

4. 4

   Keep your lower back pressed down.

5. 5

   Return to start and alternate sides.

6. 6

   Move slowly and breathe steadily.

Option. Lying, all-fours, or standing. Start short and build the hold time.

1. 1

   Start lying on your back with knees bent, or on all fours, or standing tall — choose what feels easiest.

2. 2

   Take a normal breath in, then exhale fully through the mouth until the lungs feel empty.

3. 3

   Without inhaling yet, gently draw your belly button in and up toward your spine, as if making space between your ribs and hips.

4. 4

   Hold this drawn-in position while taking small, light breaths if needed. Start with 5–10 seconds.

5. 5

   Release, breathe normally, and repeat.

6. 6

   Focus on the deep core, not sucking in with the chest or shoulders.

Option. Smaller range or just the arms if needed.

1. 1

   Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.

2. 2

   Press your lower back firmly into the floor.

3. 3

   Slowly extend one arm overhead and the opposite leg straight out.

4. 4

   Keep your lower back pressed down.

5. 5

   Return to start and alternate sides.

6. 6

   Move slowly and breathe steadily.

Option. Knee side plank is fully valid.

1. 1

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

2. 2

   Stack your feet or stagger them for balance.

3. 3

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

4. 4

   Hold and breathe steadily.

5. 5

   Keep your core tight and hips lifted.

6. 6

   Lower with control when finished and switch sides.

Option. Hold longer on each side if you prefer.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Brace your core and keep your back flat.

3. 3

   Slowly extend one arm forward and the opposite leg back.

4. 4

   Keep hips level and back flat.

5. 5

   Hold briefly then return to start.

6. 6

   Alternate sides with smooth control.

Option. Knees bent or one leg at a time for an easier entry.

1. 1

   Lie on your back and press your lower back into the floor.

2. 2

   Lift your shoulders and legs slightly off the ground.

3. 3

   Extend your arms overhead or by your sides.

4. 4

   Create a gentle banana shape with your body.

5. 5

   Hold and breathe steadily.

6. 6

   Keep your core tight.

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

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Sit your hips back toward your heels while keeping your arms extended forward.

3. 3

   Rest your forehead on the floor and let your shoulders relax.

4. 4

   Breathe deeply and hold for the desired time.

5. 5

   To release, walk your hands back and return to all fours.

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

1. 1

   Lie on your back with knees bent and feet flat, or legs extended.

2. 2

   Draw one knee toward your chest and clasp your hands behind the thigh or over the shin.

3. 3

   Gently pull until you feel a comfortable stretch in the hip and lower back.

4. 4

   Keep the opposite leg relaxed. Breathe slowly.

5. 5

   Hold, then switch sides. For both knees, hug them together.

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

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Round your back upward and tuck your chin (Cat).

3. 3

   Then dip your belly down and lift your head and tailbone (Cow).

4. 4

   Move slowly with your breath.

5. 5

   Flow smoothly between the two positions.

6. 6

   Repeat for several breaths.