Name: Playbook - Holixtic . - 15 min Core essentials
Uploaded: 2023-12-21T15:12:20.968Z
Duration: 15 min
Description: 15 min Core essentials

These are some of my favorite core exercises. All you need to do is 15min a day and you will notice a huge difference in your core strength, reducing belly pouch and in your asana practice specially inversions!

Arm and legs in eagle position.
slowly crunch your elbows and knees to touch. 
make sure you are always pressing your belly towards the spine activating your transverse abdominals
Wrap your arms and legs the other way and change sides

Eagle crunches

Lie down with legs up & flexed feet
Raise your arms to touch your toes and elevate the upper body/shoulder blades off the floor
Hold the position for a second and repeat
Hold up the last rep for 10 seconds!

Touch toes

Lie down with bent legs at 90 degrees and arms straight out to the sides
Lower the legs slowly as far as you can control them back up to each side 
For an extra challenge use straight legs! 

Make sure your back is pressing towards the floor & belly towards the spine always!

Side to side

Lie down with legs straight up and spine in neutral
Lower the legs slowly down as far as you can go without building the belly out and losing your back connection to the floor. 
Lower back always pressing towards the floor
Easier variation : use hands under the glutes or keep legs bent and tap the feet

15 min Core essentials

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