Beginner · 7 min
Posture Stabilizer I
Strengthen your core and back muscles with a routine of planks and isometric exercises. Enhance posture, support proper spine alignment, and improve overall balance and stability.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Crunch hold
Floor · Focus: core.
- 02
30sBridge
Floor · Focus: glutes, core, thighs.
- 03
60sBicycle crunch hold
Floor · Focus: core, sides.
- 04
60sDead bug
Floor · Focus: core.
- 05
60sBridge leg lift
Floor · Focus: glutes, core, thighs.
- 06
60sHand plank
Floor · Focus: core, shoulders, glutes.
- 07
60sAirplane
Standing · Focus: back, shoulders, glutes.
- 08
60sBird dog
Floor · Focus: core, back, glutes.
Step by step
How to do the routine.
Step 1 · 30 seconds
Crunch hold
- Lie on your back with knees bent and feet flat.
- Tighten your abdomen and lift your head and shoulders slightly.
- Reach your arms toward your knees and hold.
- Lower slowly to release.
Keep your lower back on the mat and your neck long.
For less intensity, keep your head and shoulders closer to the mat and reach only a little.
Step 2 · 30 seconds
Bridge
- Lie on your back with knees bent and feet hip-width apart.
- Press through your feet to lift your hips.
- Hold with your shoulders, hips, and knees in one line.
- Lower slowly to the mat.
Keep your knees facing forward and avoid arching your lower back.
For less intensity, keep both feet on the floor and lift your hips only a little.
Step 3 · 60 seconds
Bicycle crunch hold
- Lie on your back with hands lightly behind your head.
- Lift your shoulders and bring one knee toward the opposite elbow.
- Extend your other leg and hold the twist.
- Release slowly and change sides.
Rotate from your ribs; do not pull on your head.
For less intensity, keep your head down and shorten the leg reach.
Step 4 · 60 seconds
Dead bug
- Lie on your back with arms overhead and legs extended.
- Raise one arm toward the ceiling and bend the opposite knee above your hip.
- Keep the other arm and leg just off the mat.
- Return with control and change sides.
Keep your lower back supported and make the movement smaller if it arches.
For less intensity, move one arm or leg at a time and keep the other limbs supported.
Step 5 · 60 seconds
Bridge leg lift
- Lie on your back with knees bent and feet flat.
- Lift your hips into a bridge.
- Extend one leg while keeping your hips level.
- Lower that foot, then change sides.
Press through the supporting foot and avoid twisting your pelvis.
For less intensity, keep both feet on the floor and lift your hips only a little.
Step 6 · 60 seconds
Hand plank
- Place your hands under your shoulders and extend your legs behind you.
- Press through your palms and toes.
- Hold your body in a straight line from head to heels.
Keep your abdomen engaged and your gaze on the floor.
For less intensity, lower both knees to the mat and keep both arms supported.
Step 7 · 60 seconds
Airplane
- Lie face down with your arms extended to the sides.
- Gently lift your chest, arms, and legs.
- Hold briefly, then lower with control.
Look down and keep your neck in line with your back.
For less intensity, lift only one arm or leg at a time and keep the lift low.
Step 8 · 60 seconds
Bird dog
- Start on hands and knees.
- Reach one arm forward and the opposite leg back.
- Hold with your hips level and back long.
- Lower slowly and change sides.
Reach outward rather than lifting high.
For less intensity, move one limb at a time or slide your toes along the floor.
Keep moving
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