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Core & pelvic floor

Core & Breath Connection

This workout links core strength with your breath, offering a calm yet effective way to engage your midsection. It's ideal for anyone looking to build foundational core stability through conscious movement.

15 minBeginnerEquipment: mat
60

Warm-up

  • Supine Hip Rolls

    120 seconds

    Lie down, knees bent, feet on floor; gently roll both knees to one side, then the other.

    Illustration of Supine Hip Rolls

  • Segmental Spinal Wave (Seated)

    60 seconds

    In a comfortable seated position, articulate your spine segment by segment, initiating from the pelvis.

    Illustration of Segmental Spinal Wave (Seated)

Main session

Breath-Led Engagement

1 round

  • 360-Degree Breath with Transverse Abdominis Engagement

    120 seconds

    Inhale to expand your rib cage, exhale to gently draw your deep waistline in, not just the front.

    Illustration of 360-Degree Breath with Transverse Abdominis Engagement

  • Bird-Dog (Slow & Controlled)

    8-10 slow reps per side

    On hands and knees, extend opposite arm and leg while maintaining a level pelvis and stable core.

    0 / 10
    Illustration of Bird-Dog (Slow & Controlled)

Cool-down

  • Happy Baby Pose

    60 seconds

    Hold the outsides of your feet, letting your knees fall towards your armpits, gently rocking.

    Illustration of Happy Baby Pose

  • Supine Twist

    60 seconds

    Extend one leg, and gently bring the other knee over to the opposite side, keeping shoulders grounded.

    Illustration of Supine Twist

Tags

corepelvic floorbreathworkstabilitybeginner