1. High Plank Core
Begin on all fours on the floor, hands piled immediately beneath shoulders and knees bent and stacked directly beneath hips. Step back one leg at a time to get into a high plank posture on your hands, intentionally pressing your heels and glutes together and pulling your navel to your spine.
2. Base: Bear Crawl
Begin on all fours, with knees 2 inches above the ground.
Maintaining a flat back and a firm core, move the opposing arm and leg forward 2 inches in a controlled way. Rep on the opposite side.
Continue forward for four steps, then backward for four steps.
3. Base: Bird-Dog
Position yourself on all fours with your palms flat on the floor and shoulder-width apart. Brace your abs and lift the opposing arm and leg to parallel to the floor. Hold the position for 5 to 10 seconds.
4. The Core: Dead Bug
Lie on your back with your legs in the tabletop, your calves parallel to the ground, and your arms stretched up toward the ceiling.
Return to the beginning by extending one arm back and the opposite leg down, hanging an inch off the ground.
Finish all of the repetitions on one side before moving to the other.
5. Plank Low Plank
Begin in a high plank stance with your feet hip-width apart and your shoulders over your wrists. Lower yourself onto
your elbows. Maintain this stance.
6. Leg Drop Core
Support your back by putting your hands behind your buttocks and extending your legs straight up toward the sky.
Lower your legs together, maintaining them straight and ending a few inches above the floor, then return to your starting position. Maintain core stability and avoid arching back.