Your core is more than just abs. Use this routine to strengthen every part of the core, and you’ll get better at everything you physically do. This comprehensive workout develops mastery of all the core muscles from your mid-thighs to sternum, for strong, pain-free movement in your daily activity. These postures build the strength you need to move well and prevent injury.
GOOD FOR
• Beginners new to yoga or people new to fitness in general
• Active people who haven’t done core-focused workouts before
• People recovering from back injury
• Athletes with back pain
• Anyone prone to injuries of any type
GUIDELINES
• Hold the postures for the time given, breathing consciously to work deeper into the poses.
• If the instructions say to hold on each side, do the left side and then the right side in succession.
• Focus on the proper engagement in the mid-section of your body in every posture.
| START | |
| PLANK Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| SIDE PLANK Hold on each side: BEGINNER 20 secs/side ADVANCED 45 secs/side |
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| COBRA Hold: BEGINNER 15 secs ADVANCED 30 secs |
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| CHILD’S POSE Hold: BEGINNER 30 secs ADVANCED 30 secs |
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| SEATED TWIST Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| BOAT Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| BRIDGE Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| HIGH LUNGE Hold on each side: BEGINNER 30 secs/side ADVANCED 60 secs/side |
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| TREE Hold on each side: BEGINNER 30 secs/side ADVANCED 60 secs/side |
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| CHAIR Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| STANDING FORWARD FOLD Hold: BEGINNER 15 secs ADVANCED 15 secs |
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| HALF LIFT Hold: BEGINNER 15 secs ADVANCED 15 secs |
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| RUNNER’S LUNGE TWIST Hold on each side: BEGINNER 30 secs/side ADVANCED 30 secs/side |
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| PLANK Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| FULL LOCUST Hold: BEGINNER 15 secs ADVANCED 30 secs |
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| DOWNWARD-FACING DOG Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| FINISH | |
