Tabletop & Hover Core Series

Orientation: Tabletop & Hover

The Tabletop / Hover Core Series provides a stable base for targeted core activation.

Examples include Bear Crawls, Knee Hovers with Taps, and Bird Dog variations to strengthen the transverse abdominis, obliques, and spinal stabilizers. Props like bands, balls, or gliders can be added for resistance or coordination challenges.

Framework Tip

Tabletop and Hover train deep core strength without straining the spine and layer easily with Glutes, Upper Body, or Side Thigh work.

Tabletop & Hover Core Exercises

  • Knee to Elbow Tap

    Knee to Elbow Tap

  • Bird / Dog Variation

  • Knee to Nose

    Knee to Nose

  • Knee to Opposite Elbow

    Knee to Opposite Elbow

  • Hover

    Hover

  • Bear Crawls

    Bear Crawls

Tabletop & Hover Core Choreography

Featured
Kesha “Cannibal”
Kesha “Cannibal”

Embody “beast mode” with this Hover Core Series that includes bear crawls, plank and down dog shin taps.

Sabrina Carpinter “Vicious”
Sabrina Carpinter “Vicious”

This Plank, Tabletop Core and Glutes Series is vicious. Choreo features hip extension and rotation.

U2 “Mysterious Ways”
U2 “Mysterious Ways”

Yoga Fusion in Down Dog, Plank and Hover that targets upper body and core.

Simple Minds “Don’t You Forget About Me”
Simple Minds “Don’t You Forget About Me”

This is a yoga-inspired Plank and Tabletop Core Series to a classic from The Breakfast Club Soundtrack.

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Supine Core Series
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Kneeling Thigh Series