← All sessions

Core & pelvic floor

Dynamic Core Grounding

This workout focuses on grounding your core and integrating stability through gentle, dynamic movements. It's designed to build awareness and strength, enhancing your connection to your body's center.

15 minBeginnerEquipment: mat
60

Warm-up

  • Gentle Torso Rotations (Seated)

    60 seconds

    Sit tall and gently twist your torso side to side, keeping your hips rooted.

    Illustration of Gentle Torso Rotations (Seated)

  • Prone Arm & Leg Slides

    120 seconds

    Lie on your stomach, gently slide one arm then the opposite leg, feeling core stability.

    Illustration of Prone Arm & Leg Slides

Main session

Integrated Stability

1 round

  • Heel Slides with Abdominal Bracing

    10-12 reps per side

    Slide one heel away, engaging your core gently to prevent your lower back from arching.

    0 / 12
    Illustration of Heel Slides with Abdominal Bracing

  • Forearm Plank (Knees Down Option)

    40 seconds

    Keep a straight line from head to knees/heels, gently drawing ribs towards hips to engage core.

    Illustration of Forearm Plank (Knees Down Option)

Cool-down

  • Supine Spinal Twist

    60 seconds

    Gently allow your knees to fall to one side, feeling a gentle stretch in your spine.

    Illustration of Supine Spinal Twist

  • Belly Breath in Constructive Rest

    60 seconds

    Lie on your back, knees bent, feet flat, hands on belly. Feel your belly rise and fall with breath.

    Illustration of Belly Breath in Constructive Rest

Tags

dynamiccore stabilitypelvic floor supportbeginnergrounding