A 12-minute mat workout built on slow lowering: roll downs, bird dogs, bear crawls and reverse tabletop to lengthen and strengthen the back body. Optional props: resistance band, grip socks.

A 15-minute standing workout that trains the core the way you use it all day: balance reaches, woodchops and knee drives. Optional props: resistance band, grip socks.

A 13-minute mat workout that targets the obliques through slow bicycles, side planks and twists. Optional props: resistance band, grip socks.

A 15-minute mat flow that trains the deep core in four moves and three rounds, so your form and posture improve everywhere else. Optional props: resistance band, grip socks.