gentle
10-Minute Core Foundations
Core stability work supports posture, lower back comfort, and everyday functional movement — it is foundational, not optional.
10 min · Kit: Yoga mat
The session
- 11 min: 90-90 breathing — lie on back, knees up, breathe into lower belly and sides; focus on full exhale
- 22 min: Dead bug — opposite arm and leg slowly lower toward floor, maintaining lower back contact; 5 reps each side
- 32 min: Bird dog — on hands and knees, extend opposite arm and leg; 8 reps each side
- 42 min: Modified side plank — on knees, hold body in a line; 30 sec each side, 2 rounds
- 52 min: Supine heel slides — lying on back, slowly slide one heel out and back; 10 reps each
- 61 min: Child's pose with lateral reach to release
Worth knowing
- Core is about stability and breath, not six-pack crunches — functional patterns serve daily life far more
- Every movement could be slow and controlled — if you lose form, rest and reset
- Breathing is part of the exercise — inhale to prepare, exhale to create core tension
- These exercises are appropriate post-partum and for those with diastasis recti (with modification)
