Free
Beginner
20 min
Core control and mobility
Controlled mobility and core work using cat-cow, dead bug, bird dog, knee plank and seated rotation.
Exercises
1
Cat-cow
Move gently with your breathing.
1 sets 8 reps 60 sec
2
Dead bug
Eight repetitions per side; keep the back supported.
3 sets 8 reps 45 sec
3
Bird dog
Reach opposite arm and leg without twisting.
3 sets 8 reps 45 sec
4
Knee plank
Breathe steadily. Rest between holds.
3 sets 20 sec
5
Gentle seated rotation
Use a comfortable range; do not force the stretch.
1 sets 8 reps 60 sec