Five-Minute Core

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. Smaller range. This is a rock, not a crunch.

1. 1

   Lie on your back with knees bent and feet flat.

2. 2

   Gently tilt your pelvis to press your lower back flat into the floor.

3. 3

   Then tilt the other way to create a small arch.

4. 4

   Move slowly with your breath.

5. 5

   Keep the movement small and controlled.

6. 6

   Repeat for desired reps.

Option. Keep the knees bent and use a smaller range. Arms only is fine.

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. Keep both knees down and only slide one heel back if the full reach is a lot today.

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. Drop to knees, or hold a high plank with hands on a counter.

1. 1

   Start on your forearms with elbows directly under your shoulders.

2. 2

   Extend your legs behind you, toes tucked under.

3. 3

   Engage your core, glutes, and thighs so your body is in one straight line from head to heels.

4. 4

   Keep your neck neutral, looking at the floor.

5. 5

   Hold and breathe steadily for the desired time.

6. 6

   If form breaks, drop to knees or rest and reset.

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.