Core & stability · Beginner

Core & stability – Beginner

Dead bugs, bird dogs and planks: trunk control without strain.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Core

1. Dead bug — 5 reps each side · 55 s rest
2. Bird dog — 5 reps each side · 40 s rest
3. Front plank (knee or full) — 2 × 25 s · 55 s rest
4. Side plank — 20 s each side · 40 s rest
5. Glute bridge — 2 × 10 reps · 55 s rest
6. Single-leg balance with reach — 25 s each side · 25 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

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