5 Minute Ab & Leg Routine - No Floor Core Workout

Namaste. Let's begin our practice for today with a seated cat-cow stretch. With your hands to your thighs, inhale, gently arch your back, lifting through your chest, looking slightly up, exhale, round your spine, drawing your chin towards your chest and your navel back. Continue wrapping this movement around your breath, moving your spine like a wave, stretching your spinal muscles along your back, your chest and front of your shoulders as you open, and the back of your neck and upper back as you round. Adding on. With an inhale, draw your elbows in towards your sides, lifting through your heart, and on your exhale, sweep your arms forward with the backs of your hands facing each other, rounding your spine, chin towards your chest. Continue coordinating this movement with your breath, releasing tension through your neck, shoulders, chest, spine, and abdomen. Release and return to center. Sitting tall, place your hands to lightly rest behind your head with your elbows wide. Inhale, center. Exhale, gently twist. Continue gently rotating from right to left, keeping your spine long and your navel back towards your spine. Maintain your hips facing forward, allowing this movement to originate from your waist. Feeling this twisting action re-energize and nourish your spine while working through your obliques. Pausing at center, moving into a side crunch variation. Maintain your hands behind your head with your elbows wide. Inhale, lengthen your spine. Exhale, draw your shoulder towards your hip, gently flexing. Continue moving at your own pace, keeping your elbows wide. Flexing through your side body, working through your obliques. Release and return to center. Moving into a heel-toe tap variation. Clasp your hands beneath your chair. Lean back at a slight angle using your core to stabilize. When you're ready, adding a heel-toe tap, keeping your core engaged, cinching in all the way around your waist. Feeling this movement activate your deep core muscles while helping Adding to improve your an alternate posture, stability, knee raise and circulation. variation. Maintain the position of your spine with your core engaged. Begin to lift your knees from right to left, adding a toe tap in between, making this movement as big or small as comfortable, strengthening through your hip flexors, core, and quadriceps, while improving balance and coordination. Continue here and for more of a challenge, draw both knees in towards your chest and lower, adding a toe tap. Continue with this energizing movement, keeping your chest lifting and your spine long. Feeling this movement, activate your deep core muscles, strengthen your spinal stabilizers, and improve control. Continue here or for more of a challenge, adding a leg extension. As you continue with this movement, keep both legs lifting, your spine straight and your navel back towards your spine, strengthening through your hamstrings, quadriceps, and lower belly, while improving balance, stability, and endurance. Release and return to center. Closing our practice for today. Placing your hands in prayer position, allowing a moment to honor yourself. Namaste. Now that was good.