Challenge your abs, practice core control, and finish with stretching in this 9-minute workout with Yulia and her friend Manuela. Join us for seated and floor-based exercises, followed by back and hip stretches.
BENEFITS & TRAINING FOCUS
• Challenge your abdominal muscles with leg lifts and curl-ups.
• Practice trunk stability during alternating leg movements.
• Develop coordination with opposite-hand-to-leg reaches.
• Explore hip and back mobility during the stretching portion.
• Fit a short movement session into a busy day.
WHAT’S IN THIS WORKOUT?
We begin with squat-based movements, then move into seated knee-tuck variations and holds, lying leg raises, alternating leg movements, cross-body reaches, and abdominal curl-ups.
The session finishes with Child’s Pose variations, forward-reaching stretches, and a seated butterfly stretch.
EQUIPMENT
A yoga mat and optional yoga blocks for support.
MAKE IT YOUR OWN
Keep your knees bent or reduce the movement range when needed. During leg raises, lower your legs only as far as you can control without straining your lower back. Pause whenever you need a break.
For stretching, stay within your own comfortable range. A friend should never push you deeper into a position.
SAFETY
Stop if you experience pain, dizziness, numbness, or tingling. If you have an injury, are pregnant or recently postpartum, or have a medical condition affecting exercise, seek individualized guidance before joining.
Subscribe for more workouts, stretching, and mobility with Yulia.
Do you prefer working out alone or with a friend? Tell us—and let us know if Manuela should join the next video!
DISCLAIMER
For general fitness education only. This video does not replace medical advice or personalized exercise instruction.
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0:00 Essential Stretching Foundations
0:36 Squat Position Fundamentals
4:17 Targeted Hip Mobility Exercises
10:12 Releasing Tension with Puppy Pose
11:49 Final Thoughts and Community Q&A
DISCLAIMER:
Please consult your doctor or health care professional before starting any diet or exercise program. If you experience pain or discomfort at any time during this video, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Flow With Julia will not be held responsible or liable for any injury or loss you may suffer in connection with any content posted on this channel.
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