Workouts · Core

Calm Core Reset

Core · 10 min · 4 moves · no equipment

A calm, steady session without rushing.

The workout

1. Dead Bug Extension

   3 × 10 reps each side · 20 s rest

   Lie on back with arms and knees at 90 degrees, slowly extend opposite arm and leg while keeping low back pressed to the mat.

   Works: core, hip flexors

2. Slow Heel Slide Crunch

   3 × 12 reps each side · 15 s rest

   Lie on back, slide one heel out along the floor while curling the torso slightly, keeping breath steady.

   Works: core, hip flexors

3. Forearm Plank Breathing Hold

   3 × 30 s · 20 s rest

   Hold a forearm plank with a neutral spine, breathing slowly and deeply without letting hips sag.

   Easier: Drop to knees to reduce load.

   Works: core, shoulders

4. Side Lying Rib Reach

   3 × 10 reps each side · 15 s rest

   Lie on your side, stack legs, reach top arm overhead and gently crunch ribs toward hips, then release.

   Works: obliques

Want it different today?

In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.

More core workouts

• Outdoor Core Unwind 10 min · dumbbells, kettlebell
• Sunlit Bench Core Charge 10 min · bench
• Calm Outdoor Core Ground 10 min · dumbbells
• Post-Run Bench Core Cooldown 12 min · bench

Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less

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