Curated Routine

6 Minute Core Stability Workout | ReNew Year Movement | Well+Good

General Training

Core Stability ReNew Year Movement is a curated workout routine with 5 ordered actions and 5 timestamped video clips. Start with Bird Dog with Knee-to-Elbow Crunch and Side Plank with Knee Drive and Torso Rotation. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 5 min 44 sec; rest is listed per action.

Clip time: 5 min 44 sec5 actionsSingle training session

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Action Sequence

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0:00 / 0:53
Sourceyoutube.com/watch?v=IDTove8EJjo
AuthorYouTube creator
1

Bird Dog with Knee-to-Elbow Crunch

Sets: 1Rest: 1 minEst. duration: 53 sec

Begin on all fours with hands under shoulders and knees under hips; extend opposite arm and leg straight out into a bird dog, hold briefly, then draw the elbow and knee together under the torso for a crunch, alternating sides halfway.

Key points

  • Maintain a level pelvis and neutral spine without arching or sagging the lower back
  • Exhale on extension and inhale as the knee and elbow crunch together under the chest
  • Engage deep core stabilizers to resist rotational wobbling during transitions

Common mistakes

Over-extending the rear leg into hyperextension or allowing the hips to shift and tilt to the side.

0:00 / 1:55
Sourceyoutube.com/watch?v=IDTove8EJjo
AuthorYouTube creator
2

Side Plank with Knee Drive and Torso Rotation

Sets: 1Rest: 1 minEst. duration: 1 min 55 sec

Hold a side plank on the elbow with feet stacked or staggered; reach the top hand long overhead, drive the top knee toward the elbow, place the hand behind the head, and rotate the top elbow downward toward the mat, working each side sequentially.

Key points

  • Keep bottom elbow stacked directly below the shoulder and elevate hips high
  • Perform a controlled lateral knee drive followed by a thoracic rotational twist
  • Maintain oblique engagement throughout the rotation without collapsing the bottom hip

Common mistakes

Allowing the hips to sag toward the floor or rolling the chest excessively forward during the hold.

0:00 / 0:59
Sourceyoutube.com/watch?v=IDTove8EJjo
AuthorYouTube creator
3

Supine Isometric Knee-to-Hand Press ("Small but Mighty")

Sets: 1Rest: 1 minEst. duration: 59 sec

Lie supine on the mat with knees bent at 90 degrees in tabletop position; curl head and shoulders off the floor, place palms against the tops of the knees, and forcefully press the knees into the hands while driving the hands into the knees to generate self-resisted isometric tension.

Key points

  • Anchor the lower back firmly into the floor by actively bracing the deep core
  • Generate maximum mutual isometric pressure between the palms and the fronts of the knees
  • Keep the chin lightly tucked with shoulders elevated off the mat, or rest the head back if neck strains

Common mistakes

Arching the lumbar spine off the mat or reducing self-generated pushing force.

0:00 / 1:00
Sourceyoutube.com/watch?v=IDTove8EJjo
AuthorYouTube creator
4

Seated In-and-Outs (Boat Pose Knee Tucks)

Sets: 1Rest: 1 minEst. duration: 1 min

Balance seated on the sit bones in a modified boat pose with hands lightly supporting or hovering; lean the torso back while extending legs forward, then contract the abdominals to pull knees tightly in toward the chest.

Key points

  • Hinge back with a flat spine and engaged core as the legs extend long
  • Draw knees in toward the chest while pulling the torso upright to meet them
  • Heels can lightly tap the floor for modification or hover continuously to maximize tension

Common mistakes

Rounding the spine aggressively into a hunched posture or relying purely on hip flexors rather than the abdominals.

0:00 / 0:57
Sourceyoutube.com/watch?v=IDTove8EJjo
AuthorYouTube creator
5

Forearm Plank with Alternating Arm Reach

Sets: 1Rest: 1 minEst. duration: 57 sec

Set up in a forearm plank with elbows under shoulders and a stable base of support; flex quads, tuck the pelvis, and alternate extending one arm straight forward for a multi-second hold while resisting hip sway.

Key points

  • Lock hips completely square to the floor to prevent rotational shifting when reaching
  • Squeeze quads and glutes to maintain a rigid line from head to heels
  • Reach arm straight out parallel to the floor for a 2 to 3 second hold before alternating

Common mistakes

Piking the buttocks into the air, sagging through the lumbar spine, or excessively rocking the hips from side to side.

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