12 Minute Core Conditioning | Yoga With Adriene



Two words, FLOOR CORE. Take 12 minutes to build connection to center while strengthening and toning your abdominal muscles. This is not a yoga practice but this session offers a short and effective training session for those looking to strengthen all areas of the core – abdominals, low-back muscles, intercostals, and obliques.

Improve back health, reduce back pain, and improve core-oriented yoga poses with this fun floor practice!

Return to this session regularly to build strength and progress. Find joy in your process!

Let me know how it goes for you in the comment section below!

0:55 quick tune in with breath
1:33 warm-up, activating lower abs
1:44 incorporate nose to knees with bicycles
2:09 scissor legs
2:39 hip circles, low back muscle release
3:12 toe taps – targeting lower abs
3:43 add lifting head & neck off the mat
4:25 forward fold with roll downs
6:52 scissor legs – targeting transverse abs
7:16 add lifting the head & neck, full core power!
7:53 hug knees to chest and rock side to side, rest
8:13 alternate sit up with ankle grabs, you got this!
9:42 twisting bicycle legs, oblique party
10:42 hug knees into chest and rock side to side
10:54 cactus arm spinal twists, restore
11:35 rock up to a seat, you’re done!

For more videos like this, check out:
Core Strength Ritual:
Core Power Wakeup:
Yoga for Core (and Booty!)
Yoga for Abdominal Wall:

Suggested Playlist: Yoga for Your Core:

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Music by Shakey Graves:

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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

31 comments

  1. Love this routine, but I’m struggling with my left hip double clicking when lowering in scissor kick, and getting some impingement in a lot of these positions. I’m wondering if there are physical therapy folks here who can make a suggestion about how I should approach care for this issue? Could this potentially be an issue with my labrum? Or something with the joint itself and connection with the femur? It’s a mild level of pain, but is bearable. Hasn’t improved or worsened despite a lot of practice.

  2. I thought that cuz it was only 12 minutes that I wouldn’t sweat, but holy cow I need a shower now ! 😂

  3. Thank you so much I love your videos I’m new yoga but I love the shorter beginner videos to help me learn and relax, grow my confidence!

  4. More like this please! A real workout in 12 minutes. I use this when I lack time for a longer session, and it gets right to the point.

  5. I’ve committed to doing this each day this month. Today is day 2 and whew… what a great ab workout.

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