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Core & Mobility Flow

A feel-good session that leaves you standing taller and moving better. You'll build a rock-solid core while opening up your hips and spine—expect to feel both stronger and more relaxed by the end.

Created by

shridhar

Workout Breakdown

Warm-Up

Cat-Cow

2 sets × 30s, 30s

Child's Pose

2 sets × 30s, 30s

Thoracic Rotation

2 sets × 10 reps, 10 reps

Hip Circle

2 sets × 10 reps, 10 reps

Core Stability

Dead Bug

3 sets × 10 reps, 10 reps, 10 reps

Plank

3 sets × 40s, 40s, 40s

Side Plank

3 sets × 30s, 30s, 30s

Hollow Body Hold

3 sets × 30s, 30s, 30s

Glute Bridge

3 sets × 15 reps, 15 reps, 15 reps

Core Strength

3 circuits

Bicycle Crunch

1 set × 16 reps

Leg Raise (Lying)

1 set × 12 reps

Russian Twist

1 set × 20 reps

Mobility Cool Down

90/90 Hip Switch

2 sets × 45s, 45s

Pigeon Pose

2 sets × 45s, 45s

Seated Spinal Twist Stretch

2 sets × 30s, 30s

Knee-to-Chest Stretch

2 sets × 30s, 30s

Supine Diaphragmatic Breathing

1 set × 60s