Ever notice how your shoulders start talking to you after a long day at your desk —
or how your core seems to take an extended vacation the second you sit down?
This short, follow-along flow is my favorite reset for both.
In this bodyweight workout, we’ll move step by step through a side plank hover that builds core strength, shoulder stability, and even a touch of hip mobility. No equipment, no fancy transitions — just your body, your breath, and a few focused minutes of mindful movement.
It’s appropriate for all levels and it happens to be inversion-free, making it accessible to many.
👣 Quick setup tip: If you’re on a hard floor, go barefoot or wear grippy socks so you don’t slip on the balls of your feet. On a yoga mat, sit sideways (facing the long edge) for more space to move. If you’re on carpet, nothing special needed — just watch out for the static your fantastic energy might create. ⚡
This kind of smart, sustainable strength work helps you feel more supported in daily movement — whether you’re reaching overhead, carrying groceries, or just trying to sit a little taller. It’s not about doing more; it’s about moving better and feeling more connected to how your body supports you.
Think of it as your midweek strength espresso — small but mighty. ☕
Here’s why this little nugget is so effective:
- Deep core activation: Not just the superficial six-pack muscles—this hits the stabilizers that help you sit, stand, lift, and twist with control.
- Shoulder stability: Your arms do more than hold you up—they learn control, alignment, and endurance. No flopping allowed.
- Hip mobility: Your hips quietly open, strengthen, and learn to cooperate with your core and shoulders. No yoga class required.
🔗 Try my other mobility & core focused classes:
Pancakes and Waffles – Mobility Sequence for Hips
Vinyasa Flow for Strong and Healthy Hips
No Standing Yoga Flow to Open the Hips