core work

Targeting the core muscles, consisting mainly of Pilates-style exercises. Your goal is to target the transverse abdominus, rectus abdominus, external obliques, and erector spinae muscle groups. Increase your body awareness and deepen your core connection while focusing on breath. Your voice still commands the room, but should be softer to give clients the space to focus inward while connecting their breath and movement.

General Guidelines

Lights and music volume should be turned down during this section.

Example Talking Points

Connect your breath to your movement. Inhale as muscles lengthen and exhale as muscles contract.
Keep a neutral spine and core muscles engaged
Mentally connect with the core
Draw your belly button towards your spine / flatten belly toward the floor.
Maintain control within movements
Clear your mind and find that connection deep within your body

Music + Reminders

Volume is lower
The music has a mellow tone - think “chillin’ in the car”
Stronger beat is OK for the first or second song, transitioning toward slower / softer music as core work progresses
All music must be clean and free of curse words or anything considered "explicit"

Overall feeling: CONNECT

click here the CORE song bank

PROGRESSIVE LOADING (1:00 - 1:30)

core work structure

60-second Core Blast

A 60-second hold that teaches the body to resist movement and build spine and pelvic control before moving more. Core blasts are true holds only

60-second PLANK

Always a 60 Second Plank to finish Core

Once the body is stabilized, add movement through flexion, extension, lateral flexion, or rotation. Choose a posture that transitions easily from your core blast — the same or a similar starting position — so you intensify the burn you've already started and gradually add resistance to an already-stabilized core.

increase dynamic output (1:30-2:00)

These are your biggest moving postures. Depending on the format you're teaching and your specific program, you'll finish with one or two postures here. Each should: Change plane / location. If your first two postures were on hands and knees (e.g., all fours → lateral leg swings), move off the hands and knees now. If you've already done two on your back, take the next one seated, to all fours, or prone.