The Core Wake-Up

Lie on your back with arms reaching up and knees bent at 90 degrees, then slowly extend one arm and the opposite leg toward the floor before returning to start, alternating sides. Sitting lets your deep core muscles go quiet for hours; this move forces them back on by requiring your spine to stay stable while your limbs move independently.

On hands and knees, extend one arm forward and the opposite leg back, keeping your hips level, then switch sides. This trains the same core stability as the dead bug from a different plane, targeting the muscles along your spine that a chair otherwise supports for you all day.

Hold a straight line from head to heels, resting on your forearms, keeping your hips level and core braced. This is the most direct test of whether your core actually turned back on — after a week of sitting, even a short hold can feel harder than it should.

Hold a side plank for 30 seconds per side, stacking your feet and lifting your hips off the ground. Sitting never asks your obliques to do anything, so this is often the weakest link — this move brings it back into the routine directly.

Stand tall and march your knees up one at a time, bracing your core hard enough that your torso doesn't rock side to side. This transfers the stability you just built lying down into an upright position, which is where you actually need it during the day.

Kneel and sit back onto your heels, reaching your arms forward and letting your lower back release. After actively bracing your core, this gives your spine a chance to decompress and signals the routine is complete.