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Your core is all the muscles that make up your midsection, including the diaphragm, pelvic floor, and transverse abdominals. It is the stabilizer of the body and the center from which every move of your arms, legs and neck depend.

THE ROLL DOWN: Laying all the way down on your mat, legs outstretched long and straight. Extend your arms directly above your shoulders. Arms reach out in line with the shoulders.