Explore this Article
Movement habits are an important part of a healthy life. But some days the thought of changing into workout clothes, getting to the gym, and powering through an intense session can feel like too much. On those days, a “cozy” workout might be just what you need.
The idea behind cozy workouts is to strip away the barriers that keep you from moving. Can’t get a strength session in? That’s OK! Want to stay in your PJs or sweats? No problem! Not in the mood to stand up? Cozy workouts have you covered. Match your space, your outfit, your playlist, and your pace to a vibe that’s as mellow as you like. So long as you’re moving, you’re winning.
Core workouts, particularly, make for good cozy workouts. That’s because many core moves are low-impact, low-sweat, low-equipment, and floor-based. Plus, engaging the core can warm up the body and create the sense of coziness you might be craving, says Life Time personal trainer and Pilates instructor Jennifer Menk, 500 RYT.
Not to mention, core work is a beneficial piece of any fitness routine. More than just abs, the core is a network of muscles that wrap around your midsection from your shoulders to your hips, including your deep stabilizers, obliques, lower back, and glutes. This network acts as a support system for nearly every move you make.
“Core work benefits everyone, from sedentary individuals to elite athletes,” Menk explains. “It is especially valuable for improving functional movement, reducing back pain, and boosting athletic performance.”
Menk (pictured) designed this cozy core circuit to emphasize deep abdominal engagement by matching movement to breath. The workout uses diaphragmatic breathing — breathing into the belly rather than the chest — to guide your movement, which further supports posture, stability, and movement efficiency.
“Deep belly breaths can help prepare the body for movement, bring more intention into core connection, and turn on the cozy more quickly and completely,” says Menk.
Workout Overview
Begin with 30 to 60 seconds of diaphragmatic breathing to engage your core and prepare your body: Start in a supine position with your spine neutral, knees bent, and feet flat on the floor. Rest your hands on the sides of your abdomen, with your thumbs on your lowest ribs and your pinkies on your hip bones.
Inhale through your nose, feeling your belly and back expand. Exhale through your mouth, feeling your belly and back returning to neutral. Come back to this deep-breathing pattern throughout the workout — and avoid holding your breath.
Then perform these exercises in order, resting as needed between moves. Complete three rounds for a workout that takes about 15 minutes.
Tip: Make any move easier by shortening the lever (bending knees or elbows instead of extending limbs), holding for shorter periods, or completing fewer reps. Make any move harder by lengthening the lever, adding more time or reps, or introducing light weights.
Bird Dog
Builds spinal stability and coordination while keeping shoulders and hips level.
Perform for 30 seconds
- Start on all fours with wrists under shoulders and knees under hips.
- On an inhale, extend your left arm forward and right leg back simultaneously, forming a straight line from fingertips to heel. Keep shoulders and hips square to the floor.
- Hold for a beat, then return to the starting position on an exhale.
- Switch sides and repeat.
- Alternate for 30 seconds.
Forearm Plank
Engages the entire core to support a neutral spine under sustained tension.
Hold for 30-60 seconds
- Place forearms on the floor with elbows directly under shoulders.
- Step feet back so your body forms a straight line from head to heels. Knit your ribs together, drawing your navel to your spine
- Hold, breathing steadily, for 30 to 60 seconds.
Dolphin Pushup
Strengthens the shoulders and deep core while moving through a controlled range of motion.
Perform for 30 seconds
- Begin in a forearm-plank position. On an exhale, pike your hips toward the ceiling so that your body forms an inverted V.
- Pause briefly, gazing toward your thighs as you complete your exhale.
- On an inhale, lower your hips back to plank.
- Repeat for 30 seconds.
Mountain Climber
Raises the heart rate while challenging core stability.
Perform for 30 seconds
- Start in a high-plank position with wrists under shoulders.
- Drive one knee toward your chest, then switch legs.
- Move at a brisk pace that lets you maintain control; breathe steadily and avoid rocking your body from side to side.
- Repeat for 30 seconds.
Dead Bug
Trains the core to stay stable while the arms and legs move independently.
Perform for 30 seconds
- Lie on your back with arms outstretched toward the ceiling and knees bent at 90 degrees above your hips.
- On an inhale, slowly lower your left arm overhead and your right leg toward the floor at the same time, keeping your lower back pressed into the ground.
- Exhale to return your arm and leg to the starting position.
- Switch sides and repeat.
- Alternate for 30 seconds.
Heel Tap
Targets the lower abdominals with a small, focused movement.
Perform 12-15 reps/side
- Lie on your back with knees bent at 90 degrees above your hips.
- On an exhale, with your core engaged and feet flexed, slowly lower one heel to tap the floor.
- On an inhale, lift it back to the starting position.
- Switch sides and repeat.
- Alternate sides for 12 to 15 reps per side.
Bicycle
Engages the obliques, the muscles along the sides of your torso, through a gentle rotation.
Perform 12-15 reps/side
- Lie on your back with hands lightly behind your head and knees bent at 90 degrees over your hips.
- Lift your shoulders off the floor and bring your left elbow toward your right knee while extending your left leg.
- Switch sides in a slow, controlled pedaling motion for 12 to 15 reps per side. Breathe steadily throughout the movement.
- Make this move easier by starting with your feet flat on the floor and raising your knee to your elbow without fully extending your legs.
Glute Bridge
Activates the glutes and lower core while reinforcing a stable pelvis.
Perform 12-15 reps
- Lie on your back with knees bent and feet flat on the floor, hip width apart.
- On an exhale, press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Pause at the top, then lower with control on an inhale.
- Complete 12 to 15 reps.
Side Plank
Challenges lateral stability and strengthens the obliques.
Hold for 15 seconds/side
- Lie on one side with your elbow directly under your shoulder and legs stacked.
- Lift your hips off the floor so your body forms a straight line. Hold steady like you’re between two panes of glass.
- Hold for 15 seconds, breathing steadily.
- Switch sides and repeat.
Comments (0)