GABBY / TRUNK STABILITY

Core circuit.

Six exercises. Two controlled rounds.

15–20 min

Estimated · mat + bodyweight

2 rounds30 sec between exercises2 min between rounds

Complete 1 → 6, then repeat. Move slowly, keep breathing and stop the set when position changes. No grinding.

Forearm plank · single-leg raise

Lift the leg only as far as you can keep your pelvis level. Keep ribs stacked over hips.

reps / side

R1R2

Make it easier

Hold a regular forearm plank for 15–20 seconds instead of lifting a leg.

On your elbow. Keep the lower hip lifted while the top leg moves; do not roll backward.

reps / side

R1R2

Make it easier

Keep both legs together, or bend the lower knee and hold 15 seconds per side.

Keep the hips lifted without throwing your head back. Small, controlled alternating lifts.

reps / side

R1R2

Make it easier

Keep both heels down and hold the reverse forearm plank for 15–20 seconds.

Rock forward and backward through a small range. One full out-and-back movement is one rep.

reps total

R1R2

Make it easier

Shorten the rocking range, or use a still forearm plank for 15–20 seconds.

Lift opposite arm and leg without twisting. Set both down fully before changing sides.

reps / side

R1R2

Make it easier

Lift one limb at a time. If control is still poor, use a knees-down bird dog.

Watch the demonstration for the setup. Move side to side under control; stop the range before the shoulders lift.

reps / side

R1R2

Make it easier

Bend the knees and shorten the side-to-side range. Do not force end range.