Core and Mobility Workout Plan at Home
Core stability paired with mobility across three sessions a week, aimed at posture and movement quality. Home-friendly and equipment-free.
Routines
Day 1 — Anterior Core + Hips
Build anterior core endurance and open hips with controlled holds and focused stretches.
Day 2 — Lateral Core + Posterior Chain
Target obliques and spinal stabilizers, then restore posterior chain with mobility work.
Day 3 — Dynamic Core + Full-Body Mobility
Integrate dynamic core control with comprehensive mobility from head to toe.
About this plan
Three sessions a week that pair core work with stretching, on the theory that a strong trunk in a stiff body is not much use.
Day one runs dead bugs, lying leg raises and hollow holds, then a kneeling hip flexor stretch, seated groin stretch and sphinx. Day two covers side planks, bird dogs and iron cross planks, then a lying glute stretch, calf stretch and back stretch. Day three opens with inchworms, then the world's greatest stretch, cat stretch, calf stretch against a wall, pelvic tilts and a prone abdominal stretch.
The pairing is the design. Core work shortens the front of the trunk and the hip flexors; sitting does the same thing for eight hours a day. Training the first without addressing the second is how people end up stronger and stiffer at the same time, with a lower back that aches for no obvious reason.
The kneeling hip flexor stretch on day one is the one to do properly. Kneel, tuck the pelvis under before you lean forward, and squeeze the glute of the kneeling leg. Almost everyone skips the tuck and then stretches their lower back instead of their hip flexor.
The world's greatest stretch on day three earns its name — it takes the hip flexor, the hamstring, the adductor and the thoracic spine through range in one movement. If you only had one stretch, it would be a defensible choice.
The iron cross plank on day two is the hardest thing here. Arms out wide in a plank position lengthens the lever considerably; drop to a normal plank if the hips start to drop.
Three sets on the core, two on the stretches. Hold the stretches rather than bouncing.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android.
Want something built around your own schedule and equipment instead? Try the free workout planner.
