10-Minute Core Routine After 50 to Feel Younger
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At a glance
Move #3: Down Dog to cobra
This flowing combination doubles as a core-strengthening and mobility move. Transitioning between positions strengthens your abs, stretches your spine, and opens up tight hips and shoulders.It’s an ideal finisher to leave your body feeling supple and strong.Muscles Trained: Abdominals, spinal stabilizers, lats, shoulders, hips
How to Do It:
- Start in a plank position with your hands under your shoulders.
- Push your hips up and back into Down Dog, driving your heels toward the ground.
- Slowly lower your chest forward and down, gliding into Cobra with your hips hovering just off the floor.
- press your hands together to lift your chest high, feeling the stretch in your abs and spine.
- Reverse the movement back into Down Dog and repeat.
Recommended Sets and Reps: Perform 2 sets of 6 to 8 slow, controlled reps. rest for 30 seconds between sets.
Best Variations: Down Dog Hold, Cobra Hold.
Form Tip: Move fluidly and breathe deeply with each transition, letting your breath guide the flow.