# Core Strength Burn

You'll fire up your entire core — front, sides, and deep stabilizers — leaving you feeling strong, tight, and in control. Short rests keep the intensity high so you get real results in 30 minutes.

## Activation

- 1 × 10 Cat-Cow _(Slow and controlled, breathe with each rep)_
- 1 × 12 Pelvic Tilt _(Press lower back gently into the floor)_
- 1 × 12 Backbend (Shoulder Bridge) _(Squeeze glutes at the top)_

## Main

- 3 × 8 Deadbug (Weighted) - Dumbbell _(Each side — keep lower back flat, move slowly)_
- 3 × 10 Plank (Shoulder Tap) _(Each side — hips stay square, core braced)_
- 3 × 15 Russian Twist (Weighted) _(Each side — hold dumbbell at chest, controlled rotation)_
- 3 × 12 Leg Raise (Lying) _(Lower legs slowly, keep lower back pressed down)_
- 3 × 16 Bicycle Crunch _(Each side — full extension on each rep)_

## Holds

- 3 × 40s Hollow Body Hold _(Arms and legs long, ribs down, breathe steadily)_
- 2 × 30s Side Plank _(Each side — keep hips stacked and lifted)_
- 1 × 40s Child's Pose _(Let your lower back release completely)_
- 1 × 30s Reclined Twist _(Each side — breathe into the twist, no forcing)_