This is a Jefit core stabilization program designed to strengthen the 30+ muscles that make up the core. This goes beyond traditional abdominal exercises. Keep in mind the core function in many ways such as: -spinal flexion -trunk rotation -lateral flexion -diagonal movements -stabilization Our 15-minute routine focuses on five specific movements. These are (1) plank, (2) side plank, (3) glute bridge, (4) crunch, and (5) bird dog. Perform each of the five exercises for 45 to 60-seconds. Repeat for two rounds, resting 60-seconds after the fifth core exercise. Remember - don't hold your breath (known as Valsalva Maneuver) and focus on your breath during each minute of exercise. Exercise Notes: 1. Crunches - do not perform a traditional crunch! in this routine, the goal is to to lie supine, keeping the hips and knees at ninety degrees. Next, raise the shoulder blades completely off the floor and HOLD. Remember to focus on your breath. 2. Side Bridge - do not perform reps - raise the hips off the floor and HOLD. 3. Bird Dog - alternate between lifting the right arm/left leg and then the left arm/right leg. Each rep. should be held for 30-seconds/side. 4. Plank - raise body off the floor - keep the body engaged and straight as a board and HOLD. 5. Bridge - raise the hips off the floor and hold - keep the body engaged. Place a foam roller or yoga block between the legs as you squeeze the inner thighs throughout. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit