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For womenIntermediateCore

Core Backline Builder

Core and back-line strength workout for balanced front and back.

  • 14 min
  • 18 movements
  • Difficulty 1–3/5
WorksArmsBackCoreLegs

The workout, in order

  1. Standing Arm Rotations

    Difficulty 1/530 sec

  2. Trunk Circles Left

    Difficulty 1/530 sec

  3. Trunk Circles Right

    Difficulty 1/530 sec

  4. Lying Toe Touches

    Difficulty 3/530 sec

  5. Plank Leg Raises

    Difficulty 3/530 sec

  6. Reverse Plank Crunches

    Difficulty 3/530 sec

  7. Single Leg Crunch

    Difficulty 2/530 sec

  8. Angled Crunch

    Difficulty 2/530 sec

  9. Superwoman Hold

    Difficulty 3/530 sec

  10. Prone Opposite Arm Leg Lifts

    Difficulty 2/530 sec

  11. Lying Legs Extension

    Difficulty 3/530 sec

  12. Single Leg in and Out Left

    Difficulty 3/530 sec

  13. Single Leg in and Out Right

    Difficulty 3/530 sec

  14. Seated Core Reach Back

    Difficulty 3/530 sec

  15. Crab Reach

    Difficulty 3/530 sec

  16. Seated Twist with Arm Opening

    Difficulty 2/530 sec

  17. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  18. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day

Guides for this practice