Core and back at home, no heavy load
A calm home routine for men who want core and back work without jumping or complicated kit. Beginner friendly and quick to set up.
Level: Beginner, easy pace
What you need
Kit and conditions
exercise mat
sturdy chair
How to use it
About this exercise
This is one exercise broken into consecutive steps rather than a mixed circuit. Watch the technique, follow the cues and build the movement up gradually. If a phase feels too hard, start with a smaller range and a calmer rhythm — understanding the mechanics matters more than getting it perfect first time.
Steps
Technique, frame by frame
Cat-cow
Come onto all fours on the mat: hands under your shoulders, knees under your hips, spine neutral. Breathe in and arch gently through your upper back, tilting your tailbone up and looking slightly ahead. Breathe out and round your back, drawing your abs in and tucking your chin.
Cue
Move smoothly, without dropping into your lower back.
Knee plank
Set your elbows on the mat under your shoulders and lower your knees to the floor with your feet relaxed. Hold your body in one line from head to knees, abs lightly braced, lower back not sagging. Settle in and breathe evenly, without pushing your hips up or letting them drop.
Cue
If it is hard, widen your knees slightly and shorten the hold.
Bird dog
From all fours, reach your right arm forward and your left leg back, keeping your hips level and your torso steady. Do not let your shoulders rotate or your body rock. Come back to the middle and switch sides. Move slowly, with a feeling of length rather than height.
Cue
Reach long rather than high: it is much easier to stay balanced.
Glute bridge with a pause
Lie on your back with your knees bent, feet planted hip-width apart and arms by your sides. Lift your hips to a straight line from shoulders to knees, squeeze your glutes and hold for a second at the top. Lower slowly, without dropping your hips or arching your back.
Cue
Press your heels harder into the floor: it brings the glutes in and spares your lower back.
Superman with a short hold
Lie face down with your arms reaching forward and your legs straight and relaxed. Breathe out and lift your chest, arms and legs a little off the floor, keeping your neck long and your eyes down. Hold briefly, then lower under control. Do not throw your head back.
Cue
Lift only a little: this is about control, not height.
More in this section
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