Goal: Strengthen core and improve stability
Time: ~20 minutes
Equipment: Mat
Warm-Up (4 minutes)
Cat-cow – 1 min
Torso twists – 1 min
Glute bridges – 1 min
Arm reaches – 1 min
Main Workout – 3 rounds
Dead bugs – 10 each side
Bird dogs – 10 each side
Side plank – 20 sec each side
Glute bridge hold – 30 sec
Seated twists – 12 each side
Cooldown
Child’s pose – 1 min
Supine twist – 1 min each side
Neck stretch – 1 min
Breathing reset – 1 min
Trainer’s Tip: Control matters more than speed.
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