Strengthen Your Core 💪 #shorts #yoga #fitness #strength

FOAM ROLLER DEEP-CORE 🫶

Want stronger handstands, presses & core control? 💪

These deep core activation drills build the foundation for hand balancing and compression work.

👉 Aim for 30 -60 for each, 1-3 sets, depending on your strength & fitness level. Listen to your body and maintain safe alignment. Some drills are intermediate level—check the description for modifications to see what’s right for you.

⚠️ if you have pain. Always consult your healthcare practitioner before beginning any exercise program.

1. Reverse Pike Press Roll: From staff pose -put foam roller under ankles/lower calves. Hands just behind hips. Engage core/glutes. Neutral spine. Press into hands, lifting hips into reverse plank. Press hips up & back through arms. Keep core & hollow belly engaged.

2. Single Leg-Lifts (with Roller): Lie on your back with foam roller under your low back/sacrum (so it’s supporting your pelvis). Arms rest at sides. Engage core, lift one leg to ceiling, then alternate. For a challenge, lift both legs up/down with control & engaged core.

3. Plank to Dolphin Roll: Begin in forearm plank with foam roller under ankles. Elbows are should width, forearms parallel. Inhale. Stabilize in plank -Engage core, glutes, thighs. Stack shoulders over elbows, spine long. Exhale – Press into forearms & lift hips to sky, transition to dolphin shape. For a challenge, extend one leg. Return to plank with control. If too challenging, practice holding your plank and dolphin poses (with or without roller, depending on what’s right for you) separately until you build more strength.

4. Wide Leg Lifts (with Roller) Lie on back, propped up on your elbows (forearms slight back for support). Place foam roller between your feet. Squeeze roller gently between feet to engage inner thighs. Engage core. On an exhale, lift the legs up. Inhale, slowly lower with control. Do not let the back arch. To make it easier: Bend your knees.

#yoga #mobility #stretching #workoutmotivation #motivation #mobilityworkout #morningmotivation #MorningMobility #calisthenics

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