StarterDeep core
Dead bug
11–1718–3940–5960–77
Lie on your back, arms up, knees at 90°. Lower opposite arm and leg while keeping your low back flat.
EasierMove legs only
HarderHold a light weight overhead
Workouts
Press start. Ten minutes. Done.
Pick your age track and follow today's guided core session. Every move below has an easier and a harder version, so it fits whether you're 11 or 77.
0:40
Ready
Dead bug
Low back pressed into the floor. Move slowly.
Up next: Front plank
Move library
48 moves. Here are our favorites.
Showing 12 moves
StarterFull core
Front plank
11–1718–3940–59
Forearms under shoulders, body in a straight line. Squeeze glutes and breathe through your belly.
EasierKnees down or hands on a wall
HarderLift one foot for 5s each
StarterBack & balance
Bird dog
11–1718–3940–5960–77
On hands and knees, reach one arm and the opposite leg long. Keep your hips square, like a tray on your back.
EasierArm or leg only
HarderTouch elbow to knee between reps
BuilderLower abs
Reverse crunch
18–3940–59
Curl your hips off the floor toward your ribs, then lower slowly. Tempo is everything, so no swinging.
EasierSmall range, feet tap floor
HarderOn a bench, 3s lowering
AthleteSix-pack
Hollow body hold
11–1718–39
Low back down, shoulders and legs lifted, body like a banana. The gymnast's secret to a solid six-pack.
EasierKnees bent, arms by sides
HarderAdd slow rocks
BuilderObliques
Side plank
11–1718–3940–59
Elbow under shoulder, hips stacked and lifted. Builds the side muscles that pull in your waistline.
EasierBottom knee down
HarderTop leg lifted or reach-throughs
StarterAnti-rotation
Standing Pallof press
40–5960–77
Hold a band anchored to the side at chest height. Press straight out and resist the twist.
EasierLight band, wide stance
HarderHalf-kneeling
StarterLower abs
Seated knee lifts
60–77
Sit tall at the front of a sturdy chair, hold the sides and lift one knee at a time toward your chest.
EasierSmall lifts, hands on thighs
HarderBoth knees together
StarterFull core
Wall plank
40–5960–77
Hands on a wall, walk your feet back until your body is a straight diagonal line. Hold and breathe.
EasierFeet closer to the wall
HarderHands on a kitchen counter
BuilderCardio core
Mountain climbers
11–1718–39
From a high plank, drive knees toward your chest one at a time. Keep your hips low and still.
EasierSlow step-ins
HarderCross-body knees
StarterGlutes & back
Glute bridge march
18–3940–5960–77
Lift hips into a bridge, then slowly march one foot up at a time without letting your hips drop.
EasierPlain bridge hold
HarderSingle-leg bridge
StarterBreathing
Belly breathing brace
11–1718–3940–5960–77
Breathe deep into your belly, then gently tighten your core as if you're about to be poked. Hold, release.
EasierSeated in a chair
HarderHold brace during a plank
A typical week
Four to five short sessions. Lots of walking.
Your core recovers fast, but it still needs rest. Here's the rhythm most of our members follow.
MonCore · 10 min
TueWalk · 30 min
WedCore · 10 min
ThuWalk + stretch
FriCore · 10 min
SatCore + play
SunRest day