Skip to content
For womenBeginnerCore

Easy Core Flow

Light abs and mobility session with gentle roll-down exercises.

  • 9 min
  • 12 movements
  • Difficulty 1–2/5
WorksCoreLegsBack

The workout, in order

  1. Waist Pinchers Left

    Difficulty 1/530 sec

  2. Waist Pinchers Right

    Difficulty 1/530 sec

  3. Left Hand to Toe Reach

    Difficulty 1/530 sec

  4. Right Hand to Toe Reach

    Difficulty 1/530 sec

  5. Single Leg Crunch

    Difficulty 2/530 sec

  6. Angled Crunch

    Difficulty 2/530 sec

  7. Seated Cross Toe Touches

    Difficulty 2/530 sec

  8. Lateral Knee Drops

    Difficulty 1/530 sec

  9. Seated Supported Leg Openers

    Difficulty 1/530 sec

  10. Wide Toe Touches

    Difficulty 2/530 sec

  11. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  12. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day

Guides for this practice