Total core burn

Equipment: Pillow or Swiss ball
Form: Perform each action according to the stipulated time and repeat, repeat 3 rounds

Circuit

Action 1: Cross cross squat (0:45)

• Stand with your feet apart, keep a distance from your hips, tighten your core, and eject your hips back, as if you are sitting on a chair—keep the weight of your heels and chest upward.
• Power through your heels to a standing position.
• Raise the right knee and cross the midline, rotate the torso, while touching the left elbow with the knee; repeat on the other leg, then return to the squat and repeat.
• MOD: Squat on the chair to help remind you to stay in good shape when squatting so that you don’t load all the weight forward or bend at the waist.

Action 2: Birds and dogs crunch (0:30 on each side)

• Begin in a kneeling position, place your shoulders on top of your hands, and tighten your core.
• Extend the right arm and left leg while squeezing the buttocks of the stretched leg, keeping the core tight and not allowing the buttocks to rotate.
• Place your right elbow on your left knee under your body, then tighten your torso and contract your abdominal muscles.
• Go back to your desktop position and repeat all delegates on one side, then repeat on the other side.
• MOD: Put your hands on the mat, only stretch your legs behind you, and then tighten under your body.

Action 3: Flutter kick (0:30)

• Begin to lie on your back, with your arms on your sides, your legs straight in the air, and your cores engaged.
• Enable Blueberry Spine Gently press your lower back into the cushion.
• Keep the spine neutral, lift the upper back slightly off the ground, and feel the contraction of the abdominal muscles.
• While maintaining the blueberry spine, lower your legs slowly towards the ground as much as possible and maintain this position.
• When you raise the other leg for a flutter kick, lower one leg slightly and then switch legs. Focus on keeping your core involvement.
• MOD: Keep your knees bent throughout the exercise.

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Action 4: Swiss ball or pillow pass (0:30)

• Lie on your back, tighten your core, and place a pillow or exercise ball between your feet.
• Gently press the lower back into the cushion, bend or straighten your legs, put your legs and arms together, and transfer the pillow to your hands.
• Raise your arms above your head, straighten your legs, and stretch your body while keeping your lower back pressed against the mat.
• Reverse the movement by putting your arms and legs back together and transferring the pillow back to your feet.
• Repeat this action back and forth.
• MOD: Keep your knees bent throughout the exercise.

Action 5: Raise the Superwoman (0:45)

• Begin to lie flat, with arms and legs extended.
• Use your lower back and hips to lift your legs and arms off the mat together.
• Maintain this position for the prescribed time, focusing on keeping your shoulders down and arms raised.
• MOD: First isolate only the upper body and put your legs on the mat to maintain stability. Perform independent upper body lifts several times. Then perform a few isolated lower body lifts. Work on separate upper and lower body lifts until you feel comfortable putting them together.