Name: Playbook - Niki SugarySixpack - Deep core circuit
Uploaded: 2024-03-28T18:05:09.862Z
Duration: 15 min
Description: Deep core circuit

Need:
Mat
Mini loop band
Kids ball/pilates ball/thick rolled towel or thick pillow

Slow down and focus on getting in touch with that deep core here!

If you aren’t sure about your core connection or function be sure to check out the ‘core function’ section in app.

There is also a section at the top of the prenatal follow alongs for the bare minimum core if you’re looking to learn core function!

And the ‘core rehab’ plan takes you through learning it as well.

You’ll work some hip flexors and adductors here too. They affect the pelvic floor! So taking time to make sure they’re strong and not overly tight is important as well.

Move through as continuously as possible.

-Set leg up slightly diagonal out from the hip
-length through the torso, not crunching up or hunching
-hips, ribs and head stacked
-exhale and connect to the deep core before pressing the band out away from you 
-core stabilizes the body against compensation here!

Palof press right

Palof press left

-exhale and connect to core before pulling leg in
-core stabilizes against movement in the torso as you pull the leg in and out
-think core connection should hold you in a good position rather than smashing your low back to the floor for stability
-hip flexors will also work here! They’re important for the balanced pelvic floor😬

Supine pull in

-exhale and connect to the core right before squeezing the adductors(inner thighs) and lifting off the ground
-core should play a big role in lifting you off the floor here. Focus on those low abs working 
-keep nice alignment of the spine, no dipping in the low back

Adductor lift off

-ball is placed around shoulder blade height. Adjust to what feels best for you and your core connection 
-exhale connect to the core and press back into the ball
-no curling up or crunching up here. Think hinging backwards on the hips. Spine stays neutral

Ball press back

Deep core circuit

Banded deep core

Mobility

Kelly

Deep core circuits (core, adductors, hip flexors + thoracic)

My back felt so good after this!! Will definitely try to do this once a week!!! Thank youu!

Rica

Adriana

Thoracic mobility

I am so much stronger through your programs. From prenatal to post partum core to lean and strong! Loving all of it!!!

Alexandra

Stephanie

Missy

Deep core + Lower body circuit (Mini loop band)

Loved this deep core workout. Added it to the end of my lean and strong class today.

Hanna

Mallory

I LOVED this one too!!! Really good after one of your quick cardio sessions!

Deep core + inner thighs (ball/yoga block/pillow)

Great basic workout. I realized that my breathing needs more attention to keep exercises correct!

Joanna

Ameera Faisal

Deep Core + a little glute work (body weight)

Core, Glutes & Thighs (band)

Deep core strength & rehab (band)

Core, hip flexors + inner thighs (long band)

Doing this on its own today with no intervals but I loved this! It really targeted the core and worked up a bit of a sweat 👏🏼

Core (modified + advanced circuit available)

Deep core + mobility

The quadruped exercises were TOUGH but this one was a good one!

Deep core work

Really felt this in my core! I’ll do this one again 🤗

Core rehab (long band)

One of my favorites! Need more mobility classes in my life!

Mobility circuit (thoracic + hips)

Loved this one! Really felt it in my core 🤗

I loved this one! The leg circles BURNED 😅🔥

This really got my core feeling like it’s on fire 🔥👏🏼

Pilates/kids ball core

Angie

Collins Stone

Quick six pack circuit

Long band core

Core rehab - upper ab + rib flare

Lower body mobility + stability

I guess I need to do this workout more. Felt great but I clearly have no flex and could not do most of these 😂

Deep core circuit

Community

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