Workouts · Core

Small Space Quiet Core

Core · 6 min · 4 moves · no equipment

A calm, steady session without rushing.

The workout

1. Standing March Knee Draw

   2 × 10 reps each side · 10 s rest

   Stand tall and slowly lift one knee toward your chest, balancing before lowering with control.

   Works: core, hip flexors

2. Seated Floor Core Hold

   2 × 20 s · 15 s rest

   Sit with knees bent, lean back slightly and lift feet a few inches, holding a steady boat-like shape.

   Easier: Keep feet on the ground if balance is tough

   Works: core

3. Standing Torso Rotation

   2 × 15 reps · 10 s rest

   Feet hip-width apart, rotate your upper body gently side to side letting arms swing loosely.

   Works: obliques, core

4. Quiet Plank Hold

   2 × 20 s · 15 s rest

   Place hands or forearms on the floor, step back into a plank, keeping hips level and breath calm.

   Easier: Rest knees on the ground

   Works: core, shoulders

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
• Small Space Core Builder 6 min · pull-up bar
• Quick Dumbbell Core Spark 6 min · dumbbells
• Runner's Core Energizer 8 min · no equipment

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

All workouts →