30 Day Caterpillar: Day 28

Today is an active rest day and you'll warm up with the Flexy routine before practicing skills that not only improve your flow but make for a wonderful core workout! Who says off pole training can't be fun?

Pro tip: Body waves are not something that everyone takes to naturally, but regardless, they're great for all people to practice because even if you feel or think you look stiff as a board. Below are the physical benefits of body waves.

• Improves spinal mobility: Waving/rolling movements, especially those that mobilize each vertebra individually, can increase flexibility and awareness in the back.
• Strengthens core muscles: Many body wave exercises engage and strengthen the abdominal muscles that support the spine.
• Relieves back pain and tension: Body waves can help release tension in the back, particularly the lumbar region, and improve soft tissue health.
• Improves posture: Practicing body waves can help restore the spine to its natural curves, countering the effects of slouching and promoting better alignment throughout the body.
• Enhances blood flow and recovery: Body waves can increase blood flow to the spine.
• Supports pelvic neutrality: Learning pelvic tilts needed for a nice body wave can help keep the pelvis balanced, which reduces strain on the lower back.