Looking for a simple way to break up your day with something that benefits both your core and your posture?
This short series of four exercises works beautifully as a stand-alone “movement snack” or as a warm-up or finisher for your workout.
Aim for 1–3 sets depending on your time and fitness level. The first three movements can easily be regressed (feet on the floor, lighter weights), or progressed (add reps, gradually increase load). Just keep in mind—especially on the “Y fly” exercise—not to overload the weight, or your upper traps will take over instead of your mid- and lower traps.
Exercise 1: Russian Twist (10–16 reps)
Equipment: 2 × 5 lb dumbbells
–Lean back into a V-sit with feet lifted off the floor, core braced, shoulders set down and back.
–Rotate your torso quickly side-to-side, driven by your obliques (not your arms).
–Common mistake: letting your arms swing too far instead of letting your core power the movement.
Exercise 2: Single-Arm Fly in Bent-Knee V-Sit (5–10 reps per side)
Equipment: 2 × 5 lb dumbbells
–Same start position as above: braced core, shoulders packed down and back.
— Perform a single-arm fly, one side at a time. Don’t rush the movement!
–You’ll notice your opposite oblique firing hard to stabilize—this one is sneakily tough!
Exercise 3: Y Fly (10 reps)
Equipment: 2 × 5 lb dumbbells
–Same braced start position.
–With mostly straight arms, drive your thumbs back into a “Y” position.
–Focus on keeping your chest open, shoulder blades anchored, and feel the mid- and lower-back muscles doing the work.
Exercise 4: Half-Kneeling Hip Flexor Stretch (5 × 5 sec/side)
Don’t skip this one! The first three moves tax your hip flexors, so this stretch restores balance for both performance and back health.
–Start in a half-kneeling position.
–Tuck your tailbone, brace your core, and reach both arms overhead.
–Hold 5 seconds, then release. Repeat 5 times per side.
–You should feel this as a comfortable stretch at the front of your hip on your back leg.
Your Turn!
Give this Core & Posture series a try this week—whether as a quick mid-day reset or tacked onto your workout. Let us know how it feels in your body!
👉 Already training with us? Add this series into your routine and tell your coach how it went.
👉 Not yet part of our community? This is just a taste of the smart, practical training we build into every program. If you’d like expert guidance to help you feel and perform your best, reach out—we’d love to help you get started.