All routines

Core and Glutes Stability Foundation

A calm core-and-glutes session for building control around the hips and trunk. Move slowly and keep the back quiet.

Add to Forma
Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

Exercises

1. Glute Bridge

2 sets 路 10 reps 路 25s rest

Press through heels and lift hips without arching the lower back. Pause briefly at the top.

2. Dead Bug Heel Tap

2 sets 路 8 reps 路 25s rest 路 both sides

Brace gently and tap one heel down at a time. Shorten the range if the back wants to arch.

3. Side-Lying Clamshell

2 sets 路 10 reps 路 20s rest 路 both sides

Keep hips stacked and open the top knee without rolling the pelvis back.

4. Bird Dog Reach

2 sets 路 6 reps 路 25s rest 路 both sides

Reach opposite arm and leg long. Move slowly enough that the hips stay level.

5. Forearm Plank From Knees

2 sets 路 20s hold 路 30s rest

Hold a short plank from knees with ribs down and steady breathing. Stop before shoulders shrug.