December 5th - Holistic Core

- Start seated and move hands to chest and belly
- Inhale deep through chest
- Exhale deep from belly
- Repeat for 60 seconds

- Start on all fours, hands under shoulders, knees under hips
- Inhale as your arch lower back
- Exhale as you round out shoulders
- Repeat for 60 seconds

- Start on all fours then extend left arm out and right leg back
- Then bring back together and repeat for alternating limbs
- Repeat sequence for 60 seconds

- Lower to forearm plank and reach hips towards sky, lift and lower hips

- Start on knees and walk hands forward into plank position
- Hold plank in kneeling position for 60 seconds

- Stack knees and left shoulder onto elbow
- Drive hip up and hold for 60 seconds

- Stack knees and right shoulder onto elbow
- Drive hip up and hold for 60 seconds

- Start in seated position clasping hands underneath thighs
- Slowly lean back and round out spine while engaging core
- Pull back into neutral starting position
- Repeat for 60 seconds

- Lift head to engage core
- Reach hands towards alternating ankles
- Repeat for 60 seconds

- Lift head to engage core
- Clasp one knee to chest while extending opposing leg straight out
- Alternate sides for 60 seconds