Mini-Workshops

15-Minute Balanced Core Workout

Guidelines for 15-Minute Balanced Core Workout

 

Aim to do each exercise for 1 minute, but make sure to rest as needed and take 30 seconds rest between each exercise.

One round through is roughly 7.5 minutes and two rounds will take around 15 minutes.

Honor where you’re at and build up from there you do not need to all the exercises to start developing a stronger core. 

Bent Knee Twist on Back (Alternate Sides)

 

Keep your shoulders, arms, as well as head connected to the mat for stability throughout the movement. 

Squeeze your legs towards one another as you flow through the exercise moving them as a unit.

Straighten the legs to increase the difficulty and maintain a deep bend to make it easier.

Bring your legs through center on the inhales and allow the legs to fall to the side on the exhales.

 

core twist on back right
core twist on back left

V-Ups

 

Keep your legs lengthened and together the throughout the movement.

When exhaling reach chest toward toes and bend knees if you experience back discomfort.

Rest when you need too.

 

 

 

Inhale

v up inhale

Exhale

v ups exhale

Supermans

 

Reach your arms forward to make this more difficult and keep them alongside the body to make it a little easier, listen to your body.

Focus on lengthening through the top of your head and extending backwards through your toes.

Moving slowly with control as well as maintaining a long spine is more important that going quickly or reaching a certain height.

Inhale

superman inhale

Exhale

superman exhale<br />

Standard Plank

 

This can be done on the hands if you have no wrist issues or down on the forearms if needed.

Just like the superman reach forward through the top of the head and drive back through your heels.

Draw belly button towards the spine to minimize sagging of the hips.

plank on elbows<br />
plank on hands

Boat Pose

 

Choose from one of the boat pose variations above and hold for 3 rounds of 5 breaths or for the entire minute.

Try your best to maintain V-shape between torso and thighs and squeezing the legs towards one another will help maintain balance.

Keep the breath flowing and release the legs down if you need break for a second or two 🙂

 

easy boat pose
less easy boat post
harder boat pose

Looking for more guidance on your mat so that you can be where you want to be in your practice?

 

Send us an email at [email protected] to see if one-to-one yoga therapy sessions are what you need to take your yoga practice to the next level!

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