Flexibility & Core Flow Routine | Top Moves for Recovery, Strength, and Glutes
- Samantha W.
- Nov 9, 2024
- 2 min read
Updated: Jun 3
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Hey fit fam! Saturdays are for unwinding, recharging, and prepping your body for the week ahead with a mix of core work and flexibility exercises. Think of this as your reset day—perfect for stretching sore muscles, strengthening your core, and embracing a mindful moment of movement. Ready to dive in? Let’s go!
Today’s Routine | Flow & Core
Plank Holds (3 x 45 sec)
Tip | Keep your body straight as a board and squeeze those glutes for added stability. Feel that core engagement—it’s all about building a solid foundation.
Leg Raises (3 sets of 12 reps)
Tip | Keep your lower back pressed into the mat for maximum core activation. This move is simple but oh-so-effective for targeting those lower abs.
Cat-Cow Stretch-flexibility (2 min)
Fun Fact | This gentle flow releases tension in your back and warms up your spine, setting the stage for better posture and mobility.
Child’s Pose (2 min)
Relax & Recharge | Stretch those hips and lower back, taking deep breaths to melt into the pose. A moment of peace that your body (and mind) will appreciate!
Downward Dog (3 x 30 sec)
Tip | Push through your palms, lift your hips high, and enjoy the stretch along your hamstrings and back. This move rejuvenates your whole body and energizes your spirit.
Fitness Inspiration for Your Saturday 🌟
"Stretch your limits today, not just your muscles. 🧘♂️ Your body will thank you, and so will your mind. Remember, recovery and flexibility are just as important as strength and cardio. Take time for it!"
Flexibility and core days are about tuning into your body and giving it what it needs. When you focus on these aspects, you’re setting the foundation for safer, stronger workouts throughout the week.
Nutrition Boost | Hydration & Recovery
Refueling post-flow is key to recovery. Today’s pick? A nutrient-packed green smoothie:
Ingredients: Spinach, banana, almond milk, and a scoop of protein powder.
Why It Works: This combo aids muscle recovery, refuels your energy, and hydrates you for that post-stretch glow.
Pro Tip | Add a handful of chia seeds for an omega-3 boost that supports joint health.
Mat Recommendation 🛍️
The Lululemon Workout Mat 6mm is your go-to for intense workouts and core flows! 🧘♀️✨ With a grippy texture for stability and closed-cell construction to keep it fresh and clean, this mat’s got your back (literally). Measuring 26” x 71”, it’s spacious and comfy, plus it’s made with recycled PVB for sustainable vibes. ♻️💪 A must-have for any fitness routine!
Try this routine and share how it feels in the comments! If you’re loving these Saturday vibes, give this post a like, share it with your bestie, and tag us when you try it out! 💚 And don’t forget to check out our fave gym gear for more inspo!
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