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i have a brand new core routine you are going to love all you need is just a mat were going to work the front the sides the back of the core in a nice little progressive flow [Music] were going to ease on into it with a cat cow stretch and all we want to do here is start with our hands directly underneath our shoulders our knees under our hips well just warm up that spine a little bit so well curve tuck and lift through the ribs and then from here draw those ribs down look towards the ceiling just getting a little bit of mobility through that middle spine and come back to neutral here and come straight down onto those forearms into a half plank position so walk those knees back tighten up through your hips lower that pelvis here and then slowly start to tap those toes all the way to the mat and then bend those knees back to your start position so just starting off really gently here its a little toe tap to lift so i want you to push up through your shoulders engage your hips tigh