Workouts · Core

Small Space Core Builder

Core · 6 min · 4 moves · pull-up bar

An easy session for a recovery day.

The workout

1. Hanging Bar Pelvic Tilt

   3 × 8 reps · 20 s rest

   Hang with relaxed shoulders, gently tuck pelvis to engage lower abs without swinging.

   Easier: Keep feet lightly touching floor for support.

   Works: core, hip flexors

2. Standing Bar Assisted Side Bend

   3 × 30 s each side · 15 s rest

   Hold bar lightly overhead, lean torso sideways feeling a gentle stretch through obliques.

   Works: obliques, core

3. Floor Slow Breath Plank

   2 × 30 s · 20 s rest

   Forearms down, body in one long line, breathe slowly and steadily through the hold.

   Easier: Drop to knees if needed.

   Works: core, shoulders

4. Seated Gentle Spinal Twist

   2 × 30 s each side · 15 s rest

   Sit tall, cross one leg over, twist torso gently looking over the shoulder.

   Works: obliques, spine

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

• Small Space Core Reset 6 min · no equipment
• Quick Dumbbell Core Spark 6 min · dumbbells
• Small Space Quiet Core 6 min · no equipment
• Runner's Core Energizer 8 min · no equipment

Also in: Pull-up bar workouts · Short workouts, 15 minutes or less

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