A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

A core stability move from all fours that trains your abs, back, glutes, and balance.

1. Start on hands and knees with your hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Reach one arm forward and the opposite leg back until they are straight.
4. Pause briefly, then bring your hand and knee back under you.
5. Repeat on the other side, alternating each rep.

A side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

A glute bridge variation that trains your glutes and core while you march your feet.

1. Lie on your back with knees bent, feet flat, and arms by your sides.
2. Drive through your heels and lift your hips into a bridge.
3. Brace your core and lift one foot a few inches off the floor.
4. Set it down, then lift the other foot. Keep alternating.
5. Lower your hips with control when the set is done.

A core hold on your back that trains bracing and body tension.

1. Lie on your back with arms overhead and legs straight.
2. Press your lower back into the floor and brace your core.
3. Lift your shoulders, arms, and legs slightly off the floor.
4. Hold the shape and breathe with control.
5. Lower to the floor when the hold is done.

A plank variation where you tap each shoulder in turn to train your core, shoulders, and balance.

1. Start in a high plank with hands under shoulders and feet set wide.
2. Brace your core and keep your body in a straight line.
3. Lift one hand and tap the opposite shoulder.
4. Place it back down, then alternate sides each rep.

A plank hold on hands and toes that trains your core, shoulders, and glutes.

1. Start on hands and toes with knees off the floor.
2. Brace your core and keep your back flat.
3. Hold still and breathe in short, steady breaths.
4. Stop when form slips or you feel sharp pain.

A floor core move that curls your hips toward your ribs to train your abs.

1. Lie on your back with knees bent and feet lifted.
2. Brace your abs and press your lower back into the floor.
3. Curl your hips up, bringing your knees toward your chest.
4. Lower your hips with control and keep your feet off the floor.
5. Repeat for the set.