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Week 1 · Day 4

Core Basics

  • ~20 min
  • Core
Gentle

Today we gently rebuild your core from the inside out, starting with breath. No crunches, no sit-ups. Just smart, effective moves that respect your body (especially if you've had babies). Read the 'Your Core, Gently' guide on the course page first.

1. Warm-up: Upper-Body & Core Warm-Up

Move straight from one to the next. No rest needed. Keep it easy and gentle.

~4 min
1March in Place45 secShow details

Gently raises your heart rate and wakes up your legs.

How to do it

  1. 1Stand tall with your feet hip-width apart and arms relaxed by your sides.
  2. 2Lift your right knee to about hip height (or as high as is comfortable), then lower it.
  3. 3Lift your left knee, swinging your opposite arm forward like you're walking.
  4. 4Keep a steady, comfortable rhythm, breathing through your nose if you can.

Form tips

  • Stand tall, imagining a string gently pulling the top of your head toward the ceiling.
  • Land softly on the balls of your feet.

Common mistakes

  • Leaning back to get your knees higher; height doesn't matter, posture does.
  • Holding your breath. Keep it easy and conversational.

Make it easier

Hold the back of a chair for balance and lift your knees only a little.

Make it harder

Pick up the pace into a light jog in place, or drive your knees higher.

2Shoulder Rolls30 secShow details

Releases tension from carrying kids, bags and everything else.

How to do it

  1. 1Stand or sit tall with your arms hanging loosely.
  2. 2Lift both shoulders up toward your ears.
  3. 3Roll them back, squeezing your shoulder blades gently together.
  4. 4Let them drop down and come forward to finish the circle. Repeat slowly, then reverse direction halfway through.

Form tips

  • Make the circles as big and slow as feels good.
  • Keep your neck long and your jaw relaxed.

Common mistakes

  • Rushing through tiny circles.
  • Jutting your chin forward as you roll.

Make it easier

Do it seated, one shoulder at a time.

Make it harder

Add arms: reach your fingertips out to the sides while you roll.

3Arm Circles30 secShow details

Warms up your shoulder joints before any upper-body work.

How to do it

  1. 1Stand tall and lift your arms straight out to your sides at shoulder height.
  2. 2Draw small forward circles with your fingertips.
  3. 3Gradually make the circles bigger.
  4. 4Halfway through, reverse the direction.

Form tips

  • Keep your shoulders down, away from your ears.
  • Gently brace your belly so your lower back doesn't arch.

Common mistakes

  • Shrugging your shoulders up.
  • Swinging so fast you lose control.

Make it easier

Lower your arms slightly or rest them between sets of circles.

Make it harder

Hold your arms out for the whole time without dropping them and make the circles slower.

4Torso Rotations30 secShow details

Gently twists the spine to loosen your mid-back.

How to do it

  1. 1Stand with your feet hip-width apart and arms bent, hands loosely at chest height.
  2. 2Turn your upper body to the right, letting your arms swing gently with you.
  3. 3Return through the center and turn to the left.
  4. 4Let your back heel lift and pivot slightly as you turn to protect your knees.

Form tips

  • Keep the movement smooth and controlled.
  • Look over your shoulder as you turn.

Common mistakes

  • Whipping around quickly.
  • Keeping your feet glued down and twisting your knees.

Make it easier

Sit on a chair and turn gently, holding the chair back for support.

Make it harder

Reach your arms long and add a gentle bend in your knees as you turn.

5Standing Cat-Cow30 secShow details

Mobilizes your whole spine without getting on the floor.

How to do it

  1. 1Stand with your feet hip-width apart, knees softly bent, hands resting on your thighs.
  2. 2Breathe in: gently lift your chest, look slightly forward and let your back arch a little (cow).
  3. 3Breathe out: round your back, tuck your chin and pull your belly button toward your spine (cat).
  4. 4Flow slowly between the two with your breath.

Form tips

  • Let your breath set the pace.
  • Move through your whole spine, not just your neck.

Common mistakes

  • Forcing the arch into your lower back.
  • Holding your breath.

Make it easier

Do it seated on the edge of a chair with your hands on your knees.

Make it harder

Do the floor version on your hands and knees, pausing for a breath at each end.

6Step Touch with Reach45 secShow details

A gentle side-to-side step that warms your whole body.

How to do it

  1. 1Stand tall with your feet together.
  2. 2Step your right foot out to the side and bring your left foot in to meet it.
  3. 3As you step, reach both arms up overhead (or out to the side).
  4. 4Step back to the left and repeat, finding a steady rhythm.

Form tips

  • Bend your knees softly as you step.
  • Smile. It helps more than you'd think!

Common mistakes

  • Stepping too wide too soon.
  • Letting your arms flop. Reach with intention.

Make it easier

Keep your arms low or at your hips.

Make it harder

Step wider, sink a little deeper into each step and speed up the rhythm.

7Wall Angel30 secShow details

Coach's note: Small, easy range. You're just waking the shoulders up.

Opens up tight shoulders and trains good posture.

How to do it

  1. 1Stand with your back against a wall, feet a few inches away from it, knees soft.
  2. 2Press your lower back, upper back and head gently into the wall.
  3. 3Raise your arms into a 'goal post' shape with your elbows bent 90 degrees and the backs of your arms on the wall.
  4. 4Slowly slide your arms up the wall as far as you can while keeping contact, then slide them back down.

Form tips

  • Only go as high as you can keep your back and arms touching the wall.
  • Breathe slowly; this is a mobility move, not a race.

Common mistakes

  • Arching your lower back off the wall.
  • Shrugging your shoulders up.

Make it easier

Step your feet further from the wall and keep the movement small.

Make it harder

Hold at the top for 3 seconds on every rep.

How to do the main workout: Do each move for 40 seconds, then rest for 20 seconds. Go through the whole circuit twice, with a 60-second break between rounds.

2. Main workout

2 rounds · 60 sec rest between rounds

~12 min
1Core Connection Breath40 sec · rest 20 secShow details

Coach's note: Lying on your back. Slow, calm breaths. This is the most important move of the week.

The foundation of every core move: reconnect with your deep core and pelvic floor.

How to do it

  1. 1Lie on your back with your knees bent and feet flat, or sit tall on a chair. Place one hand on your ribs and one on your belly.
  2. 2Breathe in through your nose and let your ribs widen and your belly gently expand. Let your pelvic floor relax.
  3. 3Breathe out slowly through pursed lips, as if blowing out a candle. Gently lift your pelvic floor (like stopping the flow of urine) and draw your lower belly in toward your spine.
  4. 4Relax fully, then repeat with slow, calm breaths.

Form tips

  • This should feel like about 30% effort, a gentle lift, not a hard squeeze.
  • Use this exhale-and-lift during the hardest part of every exercise in the program.

Common mistakes

  • Squeezing too hard or clenching your bottom.
  • Holding your breath.
  • Sucking in by pulling your belly in hard without breathing.

Make it easier

Just focus on breathing into your ribs and the long exhale, without the pelvic floor lift.

Make it harder

Hold the gentle lift for a 5-second count while breathing normally.

2Pelvic Tilt40 sec · rest 20 secShow details

A gentle move that eases lower back tension and wakes up your deep core.

How to do it

  1. 1Lie on your back with your knees bent and feet flat on the floor.
  2. 2Breathe in and let your lower back have its natural small curve.
  3. 3Breathe out, gently draw your belly in and tilt your pelvis so your lower back flattens into the floor.
  4. 4Breathe in and release back to neutral.

Form tips

  • The movement is small and slow.
  • Keep your glutes and shoulders relaxed.

Common mistakes

  • Lifting your hips off the floor. That's a bridge!
  • Pushing with your feet.

Make it easier

Do it standing with your back against a wall.

Make it harder

Hold the tilt for 5 seconds each time.

3Lying Heel Taps40 sec · rest 20 secShow details

Coach's note: If you notice doming along your belly, switch to heel slides.

A gentle, effective deep-core exercise that is safe for most postpartum bodies.

How to do it

  1. 1Lie on your back and lift your legs one at a time into 'tabletop' with your knees bent at 90 degrees and stacked over your hips.
  2. 2Breathe in to prepare. Breathe out, draw your belly in gently and slowly lower your right heel to tap the floor.
  3. 3Breathe in to bring it back to tabletop.
  4. 4Alternate sides, keeping your lower back steady.

Form tips

  • Keep your lower back in its natural position; don't let it arch off the floor.
  • Slow is the secret.

Common mistakes

  • Letting your belly dome or bulge. If that happens, keep your feet on the floor and slide one heel out instead.
  • Rocking side to side.

Make it easier

Keep both feet on the floor and slowly slide one heel out to straighten your leg, then slide it back.

Make it harder

Lower both heels together, or reach your heel further away from your body.

4Dead Bug40 sec · rest 20 secShow details

Coach's note: Start with the easier version: arms only or legs only.

Builds deep core strength and coordination without straining your back or neck.

How to do it

  1. 1Lie on your back with your arms reaching up toward the ceiling and your legs in tabletop (knees over hips, bent 90 degrees).
  2. 2Breathe out and slowly lower your right arm overhead and your left heel toward the floor at the same time.
  3. 3Lower only as far as you can keep your lower back steady on the floor.
  4. 4Breathe in to return to the start, then switch sides.

Form tips

  • Move slowly and smoothly.
  • Keep your ribs down and gently connected to your hips.

Common mistakes

  • Arching your lower back.
  • Moving fast and losing control.
  • Any doming or bulging along the middle of your belly. Go back to the easier version.

Make it easier

Move only your legs (heel taps) or only your arms.

Make it harder

Straighten your leg fully as you lower it, hovering it just above the floor.

5Bird Dog40 sec · rest 20 secShow details

Strengthens your back, glutes and core together while improving balance.

How to do it

  1. 1Start on your hands and knees with your hands under your shoulders and knees under your hips.
  2. 2Breathe out and slowly reach your right arm forward and your left leg straight back.
  3. 3Reach long, as if being pulled in two directions, keeping your hips level.
  4. 4Return to the start with control and switch sides.

Form tips

  • Keep your back flat like a tabletop.
  • Only lift your leg as high as your hip, no higher.

Common mistakes

  • Twisting your hips open.
  • Arching your back to lift the leg higher.

Make it easier

Reach just your arm, or just your leg, one at a time.

Make it harder

Hold for 3 seconds at full reach, or touch your elbow to your knee under your body between reps.

3. Cool-down: Core & Back Cool-Down

Breathe slowly and hold each stretch gently. Never bounce. You should feel a stretch, never pain.

~4 min
1Knees to Chest45 secShow details

The simplest, most soothing stretch for a tired lower back.

How to do it

  1. 1Lie on your back and draw both knees toward your chest.
  2. 2Hold behind your thighs or over your shins.
  3. 3Gently hug your knees in while keeping your head relaxed.
  4. 4Rock slowly side to side if that feels good.

Form tips

  • Keep your shoulders soft on the floor.
  • Breathe deeply into your belly.

Common mistakes

  • Lifting your head and straining your neck.
  • Pulling too hard on your knees.

Make it easier

Hug one knee at a time, keeping the other foot on the floor.

Make it harder

Gently draw small circles with your knees to massage your lower back.

2Lying Spinal Twist30 sec each sideShow details

Releases tension along the spine and outer hips.

How to do it

  1. 1Lie on your back with your arms out in a T.
  2. 2Bend your knees and let them fall slowly to the right.
  3. 3Turn your head to the left if that's comfortable.
  4. 4Hold and breathe, then bring your knees through the center to the other side.

Form tips

  • Keep both shoulders heavy on the floor.
  • Put a pillow under your knees if they don't reach the floor.

Common mistakes

  • Forcing your knees down.
  • Lifting your opposite shoulder high off the floor.

Make it easier

Keep your feet on the floor and let your knees tip only partway.

Make it harder

Straighten your top leg and hold your foot with the opposite hand.

3Cat-Cow45 secShow details

A flowing movement that brings your whole spine back to life.

How to do it

  1. 1Start on your hands and knees with your hands under your shoulders and knees under your hips.
  2. 2Breathe in: drop your belly, lift your chest and tailbone and look forward (cow).
  3. 3Breathe out: round your back toward the ceiling, tuck your chin and tailbone (cat).
  4. 4Flow slowly between the two with your breath.

Form tips

  • Move one vertebra at a time.
  • Push the floor away as you round.

Common mistakes

  • Moving only your neck.
  • Rushing through it.

Make it easier

Do it standing with your hands on your thighs, or seated on a chair.

Make it harder

Add hip circles on your hands and knees between rounds.

4Child's Pose60 secShow details

A calming rest that gently lengthens your back, hips and shoulders.

How to do it

  1. 1Kneel on the floor with your big toes touching and knees apart.
  2. 2Sit your hips back toward your heels.
  3. 3Walk your hands forward and lower your chest toward the floor, resting your forehead down.
  4. 4Breathe slowly into your back.

Form tips

  • Place a pillow under your chest or between your hips and heels if needed.
  • Let each exhale soften you a little more.

Common mistakes

  • Forcing your hips to your heels.
  • Holding tension in your shoulders.

Make it easier

Rest your forehead on stacked fists or a pillow, or do it with your forearms on a chair seat.

Make it harder

Walk your hands to one side for a side-body stretch, then the other.

You showed up for yourself today. 💛

Week 1, Day 4: Core Basics · MorningHeart