Maybe you’ve been sitting much of the day on Zoom calls, had a long day of travel, are experiencing low back pain or tension, or just need a quick bodyweight sequence to help you connect to the powerhouse of your body (your core). These six foundational moves will reset, renew, and align both your body and mind. You can even start your day with this amazing sequence and feel the magic happen. I mean it — after even just a week of consistently implementing this “fix in six” sequence (yes, you can do them every day), you’ll feel a positive, marked difference in low back tightness and overall connection to your core.

As always, move with intention: Connecting your mind to your muscles is essential for the best results. Take your time and practice holding for at least 2 seconds in the contraction of the exercise (as I suggest in the video’s audio). There’s a massive difference between passing through movement and holding, engaging, and feeling the focus muscle groups. Perform this sequence of moves 3X through for optimal results, but even one time through will set you up for success. Be sure to check out the “Wake Up and Get Stoked” series on the Kira Stokes Fit App (nab that 7-day free trial) for fully guided workouts that include these moves and so much more.

Kira Stokes’ “Fix in Six” Workout

Move 1: Table Top Resistance (core/abs/low back stabilization/strength)

• Low back pressing firmly into the ground, knees over hips, drive your legs into your hands while simultaneously pressing your legs away from you.
• Lift your head for more upper abs action.
• Hold for five seconds.
• Repeat 5X.

Move 2: Dead Bug (core/abs/low back stabilization/strength)

• Low back pressing firmly into the ground, extend opposite arm/leg with a 2 second hold, engaging the glute and quad of the extended leg.
• 8-10 reps each side, alternating.

Move 3: Glute Bridges (glutes/hamstrings/low back)

• Lift to glute engagement, not to a hyperextended low back position (don’t hump the ceiling).
• 10 reps.

Move 4: Marching Glute Bridges (glutes/hamstrings/low back)

• This variation works more on hip stabilization, as noted in the audio (essential for the health of your low back).
• 10 reps. 

Move 5: Bird Dog Crunches (glutes/hamstrings/low back/shoulder extension)

• Work to keep your hips stable each rep, engage the glute of the extended leg, and engage your abs as you draw elbow to opposite knee.
• 8-10 reps each side, alternating.

Move 6: Half Rolling Wave (core/low back)

• Articulate your spine rolling to a plank position.
• Hold for 5-10 seconds.
• Repeat 5X.