Name: Playbook - Christina Shepherd - Deep Core - No equipment
Uploaded: 2026-06-13T17:16:53.604Z
Duration: 8 min
Description: Deep Core - No equipment

Jhordynne

Danielle

Marisol

I will never stop talking about the importance of strengthening your deep core of your want a smaller waist and to get rid of low back pain. 

🌶️Bridge walk out
Modification: perform without the bridge 
🌶️Diagonal leg lift + pulse 
Modification: Perform without the pulse at the top
🌶️Bird dog with a pause 
Modification: Perform without the pause. To further modify, do just arm lifts or just leg lifts. 
🌶️Reverse table top plank 
🌶️Reverse table top plank + march 
Modification: Perform a reverse table top plank hold.

-Begin lying on your back with your knees bent. Your arms can be at your side or behind your head. 
-Engage your core and exhale as you lift up into bridge position. 
-Walk one leg to one side and then walk out the opposite leg to the side. Then walk the first leg back in and then the second leg back in. 
- Attempt to finish all reps before lowering back down. 

Modification: perform the same walk outs keeping your hips on the floor.

Bridge + lateral walk out

-Begin on the floor on your hands and knee. Engage your core and exhale as you lift your foot up and out in a diagonal motion, then lower partially and extend back up gain.  Inhale as you lower it back down. 
-Repeat for reps, then perform on the opposite side.

Diagonal leg lift + pulse

- Start on your hands and knees 
- Engage your core and exhale as you Elevate one arm and the opposite leg. Pause at the top. 
- Inhale as you lower back down. 
- Complete for reps. 
-You can do all the reps on one side and then do the opposite side or reps can be performed alternating side to side.

Bird dog + pause

-Sit on your butt with your hands firmly on the ground behind you 
-Engage your core and exhale as you Extend your body into a reverse plank position kneeping your knees bent. 
-Inhale as you lower back down.
-Repeat for reps.

Reverse Table Top Plank

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Engage your core and exhale as you Press into your hands and feet to reach your hips toward the ceiling
- Staying up in reverse table top plank position, exhale as you lift a leg. Inhale as you lower it back down. Repeat on the opposite side. 
-Finish all reps, then lower back down.

Modification: Perform reverse table top plank hold without marching.

Reverse table top plank march

Deep Core - No equipment

Rib Flare Correction

Loving the serratus work. Prefer 4-5 moves for a core circuit but this is good. Would love to see more rib flare content incorporating different moves serratus, pull apart and band palloffs etc.

Pembie 

Weighted Deep Core

Emma

Butt & Gut

Booty&Core

Deep Core Reverse Planks

Only had time for one set of each but - wow - I really felt these. Adding this weekly!

AmyK

This one with the ball is one of my favorites! I feel so stable with it

Lindsey

Deep Core /Pelvic Floor

I subscribed March but didn’t start right away, been sick and stopped working for almost two months and finally started working out. I’m here for your core workout, but also love your full body and glutes. So I alternate with my other personalized program or if I have more time I’ll incorporate cause i really love it.

Christine

Love the detail instructions and felt great after!

Jaime

Deep Core & Hip Mobility

Victoria

This was no joke! Those leaning bird dogs are tough

Kristen McCutchen

Deep Core - No Equipment

Did four rounds of back to back exercises and then took a rest break after the third exercise. Tougher than it looks!

Standing Deep Core

Posture & Deep Core

Turned the last exercise into a balance exercise too. Liked this one!

Deep Core- No Equipment

Deep Core

Kelly

Love that I had to hold the block. It helps activate the core muscles. And my hip flexors were on fire!🔥

Maya

Deep Core with a Block

Deep Core with band

Perfect workout while on vacation! Brought a band with me and voila!

Butt & Gut with a band

Good set! I added a weight and a band for most exercises

Nansi

Butt and Gut

This one was really tough. I can see where I need to increase strength just to maintain form by the very end.

Deep Core with a chair

Deep Core with a weight

I’m not sure if I felt the heel slide move much, but the other exercises were good

Deep Core & Abs

christie

Hey I was wondering about the banded March. I get cramps in my hamstrings when I do that exercise. Also I have weak wrists and I’m wondering if you have an adjustment for the last exercise?

Izzy

Deep Core with a Band

Gut & Butt

I love the instructions on repeat! I keep it playing the whole time to remind me of the core engagement

Storm

I’m starting from 0 again. This was intense. Thank you!

Deep Core- No equipment

love good floor sets like this, no equipment 🔥

Angela

Deep Core and Abs

Loved this with a med ball. Lots of stabilization. ❤️

LeAnne

Good , I recently (2 weeks ago) had some pins removed from a 4 level fusion a year and a half ago. I was really enjoying your core program and hourglass program. I was still having weird pain and after various tests my surgeon felt it was the hardware….more CT’s ,X-rays and yes ; compromised hardware. I have been advised to lift no more than 5lbs overhead or more than 10 mins of cardio (walking). So frustrating and I am impatient . I’ve been doing the standing ab/core workout and the quick upper body or the dumbbells only workouts. Do you have any recovery workouts you can recommend ? I would greatly appreciate your advice. Thank you,Christie

Standing Core Routine

Nicole

Advanced Weighted Core

Fun workout …. Except for the last one!!! That one is not an easy feat!

So good! Especially loved the pullover march and heel drops!

Bree

Weighted deep core

I hadn’t tried a reverse plank with a leg lift in a long time (wasn’t able to do it last time I tried) but I could do it today - I love this evidence of my core getting stronger!

That was a great core stabilizing workout after week 11 from ACL surgery.

Yvonne

great instructions - still working up to a decent double clamshell but finally rocking the reverse plank left lifts and marches (which I struggled with just 2 months ago!) so that gives me hope

Hourglass Core Workout-no equipment

Definitely shaking by the end of this. Good workout!

Weighted Core

I really like this one for the lower tummy and hip flexors.

Core & Upper

Love this one! I did it on Instagram before I joined here

Ashley

My wrists are dying! Haha. It helped to really stretch them out in between sets.

Miriam007

this was a great set of exercises, really gave me a boost today

Veronica

Full Body & Core

Fabulous! Perfect core workout for getting back in shape after chemo.

Claire Spurlock-Cohen

Loved it! I was surprised at how enjoyable this was - while being really attainable to do consistently.

So effective i love this so happy i found you. Im a mom of 3 my last baby is only 13 months and adding this work out to my routine have people asking me if got surgery done 🥹

Ileana

Beginner core routine

Beginner Core

That was rough! Those bear planks were so hard! Good full body workout for this beginner!

Kirsten

Core + Full body

Please include any modifications. I have a large body, specifically a large belly, and am just getting back into working out so mods and specifics like foot placement are helpful to make sure I'm doing it correctly and safely. Also stretching do you do that after weighted exercises or after cardio? Do you have a stretch sequence on this app?

Deep Core - No equipment

Community

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