← RoutinesKAZUHA 7-Minute Core
- 6 min 30 sec
- 13 moves
- HIIT
- Core
- Strength
- Quick
Circuit 1
- Lie on your back with your knees bent over your hips and your arms resting at your sides.
- Brace your abs and keep your knees bent.
- Curl your hips off the floor, drawing your knees toward your chest.
- Pause at the top and squeeze your lower abs.
- Lower your hips slowly until your back returns to the floor.
Seated Alternating Knee Tucks
00:30- Lie on your back with your legs raised toward the ceiling and your arms extended overhead.
- Brace your abs and keep your legs as straight as you can.
- Curl your shoulders off the floor and reach your hands toward your toes.
- Pause at the top and feel your abs squeeze.
- Lower slowly until your shoulders just touch the floor.
- Lie on your back with your arms and legs spread wide into a star shape.
- Brace your abs and keep your limbs long.
- Crunch up and reach one hand toward the opposite foot as it lifts to meet you.
- Lower back to the star shape with control.
- Alternate sides with each rep at a steady pace.
- Lie on your back with your hands lightly behind your head and your legs lifted, knees bent over your hips.
- Curl your shoulders off the floor and bring one elbow toward the opposite knee.
- Extend the other leg out long without letting it touch the floor.
- Switch sides in a smooth pedaling motion, rotating through your torso.
- Keep the movement slow and controlled rather than rushing the reps.
- Lie on your back with your knees bent, feet flat, and shoulders curled slightly off the floor.
- Keep your shoulders lifted and your core braced.
- Reach one hand toward the heel on the same side, bending through your waist.
- Return to center, then reach toward the opposite heel.
- Continue alternating sides at a controlled pace.
- Lie on your back with your knees bent, feet flat and hip-width apart, arms resting at your sides.
- Press through your heels and lift your hips toward the ceiling.
- Squeeze your glutes at the top so your body forms a straight line from knees to shoulders.
- Pause briefly at the top without arching your lower back.
- Lower your hips with control until they nearly touch the floor.
- Lie on your back with one knee bent and that foot flat, the other leg extended toward the ceiling.
- Press through the planted heel and lift your hips toward the ceiling.
- Squeeze your glute at the top, keeping your hips level.
- Lower your hips with control until they nearly touch the floor.
- Repeat at a steady pace, keeping the extended leg still.
- Lie on your back with one knee bent and that foot flat, the other leg extended toward the ceiling.
- Press through the planted heel and lift your hips toward the ceiling.
- Squeeze your glute at the top, keeping your hips level.
- Lower your hips with control until they nearly touch the floor.
- Repeat at a steady pace, keeping the extended leg still.
- Start on all fours with your hands under your shoulders and knees under your hips.
- Brace your core and keep your back flat and level.
- Keeping the knee bent, lift one foot toward the ceiling by squeezing the glute.
- Raise until your thigh is in line with your torso, sole facing up.
- Lower with control back to the start.
- Start on all fours with your hands under your shoulders and knees under your hips.
- Brace your core and keep your back flat and level.
- Keeping the knee bent, lift one foot toward the ceiling by squeezing the glute.
- Raise until your thigh is in line with your torso, sole facing up.
- Lower with control back to the start.
