This 15-Minute Core-Stabilizing Flow Will Make Everyday Life Easier—and Banish Back Pain in the Process

Nearly every move you make in life starts with the core, which consists of far more than just your abs. It includes your lower back muscles, obliques, and pelvic floor, too. You can have the sexiest calves or the Michelle Obama-iest arms, but you aren’t truly strong if your core isn’t conditioned. So, in the latest episode of Good Moves, BK Yoga Club founders Alicia Ferguson and Paris Alexandra demo a core-centric yoga flow geared specifically toward stabilizing what is arguably the most critical collection of muscles in your entire body.

“Today we’re gonna be doing a 15-minute core stabilization flow,” says Ferguson. “It’ll be quick. It’ll be hot. It’ll be sweaty.” And while it certainly is all of those things, it’s also gentler than some of the more typical core-centric workouts with which you might be familiar. For that reason, it might also be easier on your neck and, most importantly, your back, too.

And the health of your back should be one of your main motivations for giving this flow a go. The stronger and more stable your core becomes, the less likely you are to experience back stress and pain—whether that be acute or (worse!) chronic. Since such pain can be a crippling impediment not just to exercise but to living everyday life more generally, it’s mission critical you get this core work in as much as possible for your overall mobility—and its longevity.

In other words, if you want to be able to move comfortably through a wide range of varied motions, not just now but for as long as you live, engaging in core-stabilizing exercises such as those demoed by Ferguson and Alexandra in this routine is highly advisable. Press play on the video to do you and your future self a ton of favors, now.

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.