5-10 minute daily strength workout

Focused on core and pelvic strength, incorporating elements of Pilates, yoga, and strength training.

5-10 Minute Core & Pelvic Strength Routine

👉 Warm-up (1 min):

• Pelvic Tilts – Lie on your back, knees bent, and gently rock your pelvis forward and back to engage the deep core muscles (30 sec).
  
  

• Cat-Cow Stretch – On all fours, arch your back (cow), then round it (cat) (30 sec).
  
  

Workout (~4-8 min):

1️⃣ Glute Bridges (60 sec) – Strengthens the pelvis, glutes, and core.

• Lie on your back, feet hip-width apart, lift your hips while squeezing your glutes.
  
  

• Hold for 2 sec at the top, then lower.
  
  

2️⃣ Dead Bug (60 sec) – Core stabilization.

• Lie on your back, knees bent at 90 degrees, arms extended.
  
  

• Lower opposite arm and leg towards the floor, keeping your core tight.
  
  

3️⃣ Squat Pulses (60 sec) – Strengthens legs, glutes, and core.

• Lower into a squat, pulse up and down an inch.
  
  

4️⃣ Side-Lying Leg Lifts (30 sec each side) – Targets obliques and pelvic stabilizers.

• Lie on your side, lift the top leg slowly, and lower with control.
  
  

5️⃣ Plank Variations (30-60 sec total) – Core, pelvis, and shoulders.

• Choose: Regular plank, knee plank, or forearm plank.
  
  

• Add hip dips or leg lifts for an extra challenge.
  
  

6️⃣ Seated Boat Pose (30 sec) – Strengthens deep core muscles.

• Balance on your sit bones, lifting feet off the floor, hold position.
  
  

👉 Cool-down (1 min):

• Child’s Pose – Stretch lower back and relax the core (30 sec).
  
  

• Seated Forward Fold – Stretch hamstrings and lower back (30 sec).

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