Move 1 - Bent-knee fallout:
• Start lying on your back, bend knees and position feet hip-width apart.
• Slowly lower your right knee outward toward the floor as far as you can.
• Keep your pelvis and left leg still.
• Exhale, return to starting position and repeat on the opposite leg.
• Continue alternating for 20 repetitions.
Move 2 - Foot lift:
• Maintain a neutral spine and draw your ribs toward your hips.
• Elevate your right foot off the ground slightly.
• Repeat with the left foot.
• Continue alternating for 20 repetitions.
Move 3 - Foot lift + extend:
• Reset your body into the same starting position.
• Keep a neutral spine, draw your ribs toward your hips.
• Keep your toes pointed.
• Straighten your knee to draw your leg inward and lower to starting position.
Move 4 - Heel slide:
• Release your right leg, extend your knee and slide your heel along the mat.
• Bend your knee and slide your heel along the mat to return to starting position.
• Continue alternating for 20 repetitions.
Move 5 - Double-leg lift:
• Lie on your left side, with your arm extended along the mat.
• Extend your legs so that they are in line with the rest of your body.
• Point your toes and maintain a small gap between your waist and the floor.
• Squeeze your oblique muscles to draw your right hip toward your ribs.
• Perform 12 repetitions on each side.
Repeat this five-exercise circuit three times to really challenge your core!
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