Workouts · Core

Quiet House Core Ignite

Core · 22 min · 6 moves · no equipment

A session to wake the body up and get it moving.

The workout

1. Mat Silent Dead Bug

   3 × 12 reps each side · 20 s rest

   Lying on the mat, extend opposite arm and leg slowly while pressing low back into the floor.

   Works: core, hip flexors

2. Mat Forearm Plank Rock

   3 × 30 s · 20 s rest

   From forearm plank, gently rock body forward and back a few inches keeping core braced.

   Works: core, shoulders

3. Mat Bicycle Crunch Flow

   3 × 20 reps · 20 s rest

   Lying on back, alternate elbow to opposite knee in a smooth pedaling motion.

   Easier: Slow the tempo and keep feet closer to the ground.

   Works: obliques, abs

4. Mat Reverse Crunch Lift

   3 × 15 reps · 20 s rest

   Lying on back, curl hips off the mat drawing knees toward chest, lower with control.

   Works: lower abs, core

5. Mat Side Plank Lift and Lower

   3 × 12 reps each side · 20 s rest

   From a side plank, dip hips toward floor then lift back to start without touching down.

   Works: obliques, core

6. Mat Superman Pulse

   3 × 15 reps · 20 s rest

   Lying face down, lift chest and legs simultaneously and pulse gently at the top.

   Works: lower back, glutes, 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

• Outdoor Core Awakening 22 min · chair, bench
• Lunch Break Core Flow 20 min · pull-up bar
• Indoor Bar Core Circuit 20 min · pull-up bar
• Wake-Up Beast Core Charge 25 min · dumbbells

Also in: No-equipment workouts · Home workouts

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