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

Choose 2 - 3 Core postures (1.5 - 2.5 minutes each)

Must include 1 turnout (obliques) and 1 parallel (transverse / rectus / erector spinae)
Start with the easiest form of the exercise, then progress to a challenge.
If doing 3 postures, one of these can be an add-on from your core blast (rocking boat add-on from Boat Pose for example)