All Phases: 12-Min Core & Pelvic Floor Workout

This core and pelvic floor practice will move through supine, side lying, and quadruped body positions to isolate the transverse abdominis and obliques while also toning the muscles that support the pelvic floor. With intentional body position and muscle engagement, our aim is to mobilize, strengthen, and integrate these deep core structures.

Ultimately, these simple, but effective movement patterns can support better movement mechanics and posture as a complement to strength training.

🌀 CYCLE CONNECTION → You can use this session throughout your cycle while being mindful of the exertion and ready to slow things down as needed.

EQUIPMENT:
small exercise ball, rolled up towel, or yoga block

⏱️ TIMESTAMPS
00:00 INTRO
01:10 CORE PRACTICE (12 min)

⭐️ WORKOUT DETAILS
Complete 1-2 rounds of the circuit below using an interval structure of 60-second working intervals with 15-second transition intervals or complete 10 reps of each exercise.

CIRCUIT | 60s each

bridge to reverse table *
forearms down twist*
bear plank leg extension*
tall kneeling hip extension*
forearms down birddog
supported side plank knee hug (left)
supported side plank knee hug (right)
half-kneeling twist
half-kneeling twist
bear knee taps
*ball or block between knees/thighs