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As we navigate our busy lives, it's easy to neglect the importance of core strength and flexibility. A weak core can lead to back pain, poor posture, and a range of other issues that can affect our overall well-being. That's why it's essential to incorporate exercises that target the abdominal muscles, low-back muscles, intercostals, and obliques into our workout routine. In this article, we'll explore a 12-minute floor practice that can help you build a stronger core, improve your back health, and enhance your flexibility.
The Importance of Core Strength
Our core muscles, which include the abdominals, low-back muscles, intercostals, and obliques, play a crucial role in maintaining good posture, balance, and stability. When our core is weak, we're more prone to back pain, poor posture, and a range of other issues that can affect our daily lives. A strong core, on the other hand, can help us perform everyday activities with greater ease and confidence.
The Benefits of a Floor Practice
A floor practice offers a range of benefits, including improved flexibility, reduced back pain, and enhanced core strength. By working on the floor, we can engage our core muscles in a more effective way, which can help us build strength, flexibility, and balance. Additionally, a floor practice can be a great way to relax and unwind, as it allows us to focus on our breath and movement in a calm and peaceful environment.
The 12-Minute Floor Practice
This 12-minute floor practice is designed to target the abdominal muscles, low-back muscles, intercostals, and obliques. It's a gentle and effective way to build core strength, improve flexibility, and reduce back pain. Here's a breakdown of the practice:
Minute 1-2: Lie on your back with your knees bent and feet flat on the floor. Engage your core muscles by drawing your belly button towards your spine.
Minute 3-4: Bring your knees towards your chest and hold for a few seconds. Release and repeat.
Minute 5-6: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and hold for a few seconds. Release and repeat.
Minute 7-8: Bring your knees towards your chest and hold for a few seconds. Release and repeat.
Minute 9-10: Lie on your back with your knees bent and feet flat on the floor. Engage your core muscles by drawing your belly button towards your spine.
Minute 11-12: Hold a gentle downward-facing dog pose for a few seconds. Release and repeat.
Alternate Products
Plank pose : Hold a plank pose for 30-60 seconds to engage your core muscles and improve your posture.
Bird dog pose : Hold a bird dog pose for 30-60 seconds to target your core muscles and improve your flexibility.
Superman pose : Hold a superman pose for 30-60 seconds to target your core muscles and improve your flexibility.
Final Verdict
A strong core is essential for maintaining good posture, balance, and stability. By incorporating exercises that target the abdominal muscles, low-back muscles, intercostals, and obliques into our workout routine, we can improve our overall health and well-being. This 12-minute floor practice is a gentle and effective way to build core strength, improve flexibility, and reduce back pain. Whether you're a beginner or an experienced yogi, this practice can help you achieve your fitness goals and improve your overall quality of life.
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Viewer Comments
How are you feeling after today's core session?
NeutralFirst time doing this 16 wks postpartum. WOW. 😮 Excited to grow stronger again. 🎉
Neutral1- 26-11-25 _ Wednesday (118)
NeutralThank you ❤
NeutralI have a nasty headache right now, but this was gentle enough that I could complete it, with breaks. Thank you!
NeutralI’ve been doing this ab snack for almost 3 years. Thanks Adriene!
Neutrallove this routine
Neutrallovely as always!
Neutral"What did you do today?" Dog: "I attended a yoga class." ☺
NeutralI need this for I have arthritis in my lower right back, thanks
Neutral3:08 can’t figure out how to do this type of movement while “the low belly draws down” - is that the best way to engage the abs? (Also - this cue means the same thing as “naval toward the spine” kinda, right?) Is there a trick to doing that while also keeping the back flat to the ground and hands behind the head? Or does it just come with time?
NeutralThat was great, lol I kept hoping for it to be over while doing it but it was a good challenge, thank you!! :)
NeutralLoved the short workout , very challenging but so happy I got it done, thank you Adriene!
NeutralWoke up late and decided I still have to go in.. Draw dor this quick one.. It did help I feel great.
NeutralMy core is on fire with those bicycles and opposite toe touches !
Neutralthank you
NeutralDid today x1
NeutralRecalibrate Day 23 🙏 August 26th, 2025 Better late than never 😉 spotty connectivity on 23rd at Five Islands PP led to freestyle practice 🙏
NeutralWho’s back here two days later because they’re so sore they need to do it again?
Neutral(A day late…) Day 23 of august ❤️🙏🏼 day 1636
NeutralFrequently Asked by Viewers
Q: How are you feeling after today's core session?
A: This question appears frequently among viewers.
Q: "What did you do today?"
Dog: "I attended a yoga class." ☺
A: This question appears frequently among viewers.
Q: 3:08 can’t figure out how to do this type of movement while “the low belly draws down” - is that the best way to engage the abs? (Also - this cue means the same thing as “naval toward the spine” kinda, right?)
Is there a trick to doing that while also keeping the back flat to the ground and hands behind the head? Or does it just come with time?
A: This question appears frequently among viewers.
