25/11/2025
Building a strong core isn’t just about abs—it’s about stability, balance, and protecting your spine. So today, we’re training the core muscles with control and perfect form. Let’s begin! ✨🔥
💪 Step-by-step breakdown of the routine:
1️⃣ Hand Walk + Alternating Arm Lift
Start from the back of your mat and raise your hands up.
Exhale and drop your palms down, then walk forward 4–5 steps until you reach a high plank position.
Once you’re stable:
• Drop the right hand → drop the left hand
• The hand that went down first comes up last
• Then switch: left down → right down → lift the same way
Keep alternating like this for 8 rounds.
This strengthens your core, shoulders, and improves overall stability.
2️⃣ Forearm Plank Hold (10 counts)
From there, drop into a forearm plank.
✔️ Keep your back flat
✔️ Do NOT lift the hips
✔️ Eyes on the floor—not forward
Looking forward strains the neck, so keep your gaze neutral to protect your cervical spine.
Hold here for a slow 10-count.
Then walk back gently and raise your hands up.
Exhale and relax.
✨ Modifications for Shoulder Pain:
If your shoulders hurt or the movement feels too intense:
👉 Option 1: Drop your knees and perform the same hand-lifting sequence with reduced load.
👉 Option 2: Replace the walk + lift with 2 simple shoulder taps in plank position.
This is a much easier and beginner-friendly variation.
Core work should feel strong—not painful. Listen to your body and choose the version that suits you best.
Save this routine and add it to your daily practice! 🔥💙
