Outdoor Core Awakening
A calm, steady session without rushing.
The workout
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Chair Seated Cat-Cow Flow
2 × 10 reps · 15 s rest
Sit tall on the edge of the chair, arch and round your spine slowly in sync with your breath.
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Bench Supported Bird Dog Reach
3 × 8 reps each side · 20 s rest
Hands on the bench, extend opposite arm and leg slowly while keeping hips level and breath steady.
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Mat-Free Standing Side Crunch
2 × 12 reps each side · 15 s rest
Hands behind head, lift knee toward elbow gently on each side, moving with control rather than speed.
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Chair Assisted Hollow Body Rock
3 × 25 s · 20 s rest
Hold the chair legs for support, lift shoulders and feet slightly off the ground into a soft hollow shape.
Easier: Keep feet on ground if lower back strains.
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Standing Trailside Torso Rotation
2 × 12 reps each side · 15 s rest
Feet hip-width, rotate the torso slowly side to side letting the arms swing loosely for a light warm-up twist.
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
Also in: Chair workouts