Lower Back & Core
15-Minute Lower Back & Core
A controlled, no-equipment routine to build gentle back and core strength.
Before we start
A calm 15-minute session for Lower Back & Core.
Move slowly, breathe normally, and stop if anything feels painful. You will be guided through 7 clear steps from beginning to end.
Step 1 of 7
Warm-up
Prepare your spine with slow, comfortable mobility movements.
Your routine
Move slowly and with control
0 of 7 movements complete
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1 Warm-upSpine mobility Up next
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Bird DogCore and back
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Glute BridgeGlutes and lower back
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Dead BugDeep core
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SupermanBack body
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6 Side PlankObliques and hips Up next
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7 Cool-down StretchingMobility Up next