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Core Builder

12 min13 movesGet Bigger
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Circuit 1

  • Torso Twists

    Torso Twists

    60s

    How to do it
    1. Stand with your feet shoulder-width apart and your arms bent and relaxed in front of you.
    2. Twist your torso to one side, letting your arms swing easily with the motion.
    3. Keep your feet planted and your hips facing forward.
    4. Return through center and twist to the other side.
    5. Find a steady, gentle rhythm.

Circuit 2

2 rounds
  • Plank

    Plank

    60s

    How to do it
    1. Set your forearms on the floor under your shoulders, legs extended behind you, toes tucked.
    2. Lift your hips so your body forms one straight line from head to heels.
    3. Squeeze your glutes and brace your abs as if bracing for a punch.
    4. Keep your neck long and your gaze just past your hands.
    5. Hold steadily for the prescribed time, breathing normally.
  • Bicycle Crunches

    Bicycle Crunches

    45s

    How to do it
    1. Lie on your back with your hands lightly behind your head and your legs lifted, knees bent over your hips.
    2. Curl your shoulders off the floor and bring one elbow toward the opposite knee.
    3. Extend the other leg out long without letting it touch the floor.
    4. Switch sides in a smooth pedaling motion, rotating through your torso.
    5. Keep the movement slow and controlled rather than rushing the reps.
  • Leg Raises

    Leg Raises

    45s

    How to do it
    1. Lie on your back with your legs straight and your hands tucked under your hips for support.
    2. Brace your abs and keep your legs nearly straight.
    3. Lift both legs toward the ceiling until your hips begin to curl up.
    4. Lower your legs slowly until they hover just above the floor.
    5. Keep your lower back pressed down throughout each rep.
  • Russian Twists

    Russian Twists

    45s

    How to do it
    1. Sit on the floor with your knees bent, leaning back slightly so your torso forms a V with your thighs.
    2. Lift your feet a few inches off the floor if you want more challenge.
    3. Clasp your hands together in front of your chest.
    4. Rotate your torso to one side, bringing your hands beside your hip.
    5. Twist smoothly to the other side, keeping your chest lifted.
  • Mountain Climbers

    Mountain Climbers

    45s / 30s

    How to do it
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Brace your core and keep your hips level with your shoulders.
    3. Drive one knee toward your chest without lifting your hips.
    4. Switch quickly, driving the other knee in as the first foot returns.
    5. Keep alternating in a smooth, running rhythm for the interval.

Circuit 3

  • Cobra

    Cobra

    60s

    How to do it
    1. Lie face down with your legs extended and your hands under your shoulders.
    2. Press the tops of your feet and your hips into the mat.
    3. Inhale and gently lift your chest, peeling it off the floor.
    4. Keep your elbows bent and draw your shoulders down and back.
    5. Lengthen through the crown of your head and hold.
  • Child's Pose

    Child's Pose

    60s

    How to do it
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.