Workouts · Core

Gentle Core Restore Flow

Core · 30 min · 6 moves · pull-up bar

An easy session for a recovery day.

The workout

1. Cat-Cow Stretch

   2 × 10 reps · 20 s rest

   On hands and knees, alternate arching and rounding spine slowly with breath.

   Works: core, back

2. Dead Bug

   3 × 12 reps · 30 s rest

   Lower opposite arm and leg slowly toward floor while keeping low back flat against ground.

   Works: core

3. Hanging Knee Raise

   3 × 8 reps · 40 s rest

   Hang from pull-up bar with active shoulders, curl knees toward chest with control, avoid swinging.

   Easier: Bend knees less or use a slow lower for control

   Works: core, hip flexors

4. Side Plank

   3 × 20 s each side · 30 s rest

   Stack feet, prop on forearm, lift hips so body forms straight line; keep breathing steady.

   Easier: Drop bottom knee to mat for support

   Works: obliques, core

5. Glute Bridge March

   3 × 10 reps each side · 30 s rest

   Bridge hips up, then alternate lifting one knee toward chest while keeping pelvis level.

   Works: core, glutes

6. Child's Pose

   2 × 45 s · no rest

   Sit hips back to heels, arms reaching forward, breathe deeply to release lower back tension.

   Works: back, core

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

• Post-Run Core Cooldown 30 min · chair
• Lunch Break Core Reset 30 min · chair or bench
• Desk Break Core Beast 30 min · dumbbells
• Quick Desk Core Reset 30 min · no equipment

Also in: Home workouts · Pull-up bar workouts

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