{"id":1649,"date":"2022-09-28T13:20:08","date_gmt":"2022-09-28T05:20:08","guid":{"rendered":"https:\/\/yogaandmel.com\/?page_id=1649"},"modified":"2025-09-09T11:48:51","modified_gmt":"2025-09-09T03:48:51","slug":"core-challenge-day-4","status":"publish","type":"page","link":"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-4\/","title":{"rendered":"Core Challenge Day 4"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1649\" class=\"elementor elementor-1649\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9e37ff5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9e37ff5\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;shape_divider_bottom&quot;:&quot;curve-asymmetrical&quot;,&quot;shape_divider_bottom_negative&quot;:&quot;yes&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t<div class=\"elementor-shape elementor-shape-bottom\" aria-hidden=\"true\" data-negative=\"true\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1000 100\" preserveAspectRatio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M615.2,96.7C240.2,97.8,0,18.9,0,0v100h1000V0C1000,19.2,989.8,96,615.2,96.7z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-67bb9b8\" data-id=\"67bb9b8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b2696a9 elementor-widget elementor-widget-spacer\" data-id=\"b2696a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82d706a elementor-widget-mobile__width-auto elementor-widget elementor-widget-heading\" data-id=\"82d706a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-medium\">Core Challenge: Day 4<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-416d2ae elementor-widget elementor-widget-text-editor\" data-id=\"416d2ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"500\" data-end=\"664\">Core Control from Hands and Knees + Back Core<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c664b3 elementor-widget elementor-widget-text-editor\" data-id=\"5c664b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1378\" data-end=\"1508\">Getting Off the Ground!<\/p><p data-start=\"2260\" data-end=\"2371\">We don\u2019t spend life lying on our backs \u2014 so today, we bring your core work to a more <strong data-start=\"2345\" data-end=\"2369\">functional position.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d2f86d9 elementor-widget-mobile__width-inherit elementor-widget elementor-widget-video\" data-id=\"d2f86d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/o1yJ3Z8wyGg&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b5b16a elementor-align-center elementor-widget elementor-widget-button\" data-id=\"6b5b16a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-5\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Head on Over to Day 5<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f788def elementor-align-center elementor-widget elementor-widget-button\" data-id=\"f788def\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-videos\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Find Day 1 to 7 together Here! <\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd0c3dd elementor-widget elementor-widget-spacer\" data-id=\"cd0c3dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-522edbd7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"522edbd7\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f8ea851\" data-id=\"7f8ea851\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-24528f64 elementor-widget elementor-widget-spacer\" data-id=\"24528f64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-548b370 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"548b370\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-02dc508\" data-id=\"02dc508\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1969f69 elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"1969f69\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Why This Matters<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-21233e7 elementor-widget elementor-widget-text-editor\" data-id=\"21233e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"549\" data-end=\"753\">Challenge your brain and core with cross-body and anti-rotation drills.<\/p><p data-start=\"2403\" data-end=\"2500\"><strong data-start=\"1033\" data-end=\"1046\">\ud83d\udccc <\/strong>Quadruped (hands &amp; knees) is a natural, developmental position that builds whole-body strength.<\/p><p data-start=\"2503\" data-end=\"2586\"><strong data-start=\"1033\" data-end=\"1046\">\ud83d\udccc <\/strong>It helps you find the balance between <strong data-start=\"2541\" data-end=\"2584\">too much gripping vs. too much release.<\/strong><\/p><p data-start=\"2589\" data-end=\"2663\"><strong data-start=\"1033\" data-end=\"1046\">\ud83d\udccc <\/strong>Gravity makes the challenge very real \u2014 can you maintain your core here?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4816d1 elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"b4816d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Inside Today\u2019s Video \ud83c\udfa5<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad593c7 elementor-widget elementor-widget-text-editor\" data-id=\"ad593c7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"760\" data-end=\"789\">\u00a0<\/h3><p data-start=\"2700\" data-end=\"2717\">You\u2019ll explore:<\/p><p data-start=\"2720\" data-end=\"2784\">\u2705\u00a0 Letting go of excess tension (are you a \u201cchronic ab gripper\u201d?)<\/p><p data-start=\"2787\" data-end=\"2827\">\u2705\u00a0 Maintaining inner bracing in all fours<\/p><p data-start=\"2830\" data-end=\"2911\">\u2705\u00a0 Back-body strength with bridge progressions (and avoiding common compensations)<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-f53d4dd\" data-id=\"f53d4dd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7632e85 elementor-hidden-mobile elementor-widget elementor-widget-wp-widget-tag_cloud\" data-id=\"7632e85\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-tag_cloud.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5>Tags<\/h5><nav aria-label=\"Tags\"><div class=\"tagcloud\"><a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/aches-and-pain\/\" class=\"tag-cloud-link tag-link-1274 tag-link-position-1\" style=\"font-size: 13px;\" aria-label=\"aches and pain (1 item)\">aches and pain<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/breath\/\" class=\"tag-cloud-link tag-link-26 tag-link-position-2\" style=\"font-size: 18px;\" aria-label=\"breath (9 items)\">breath<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/breathing-techniques\/\" class=\"tag-cloud-link tag-link-28 tag-link-position-3\" style=\"font-size: 13px;\" aria-label=\"breathing techniques (1 item)\">breathing techniques<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/calf-cramps\/\" class=\"tag-cloud-link tag-link-44 tag-link-position-4\" style=\"font-size: 13px;\" aria-label=\"calf cramps (1 item)\">calf cramps<\/a>\n<a 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href=\"https:\/\/yogaandmel.com\/index.php\/tag\/deep-inner-core\/\" class=\"tag-cloud-link tag-link-46 tag-link-position-10\" style=\"font-size: 13px;\" aria-label=\"deep inner core (1 item)\">deep inner core<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/flexibility\/\" class=\"tag-cloud-link tag-link-207 tag-link-position-11\" style=\"font-size: 13px;\" aria-label=\"flexibility (1 item)\">flexibility<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/foundations\/\" class=\"tag-cloud-link tag-link-49 tag-link-position-12\" style=\"font-size: 17.285714285714px;\" aria-label=\"foundations (7 items)\">foundations<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/meditate\/\" class=\"tag-cloud-link tag-link-31 tag-link-position-13\" style=\"font-size: 13px;\" aria-label=\"meditate (1 item)\">meditate<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/mindfulness\/\" class=\"tag-cloud-link tag-link-9 tag-link-position-14\" style=\"font-size: 16.928571428571px;\" aria-label=\"mindfulness (6 items)\">mindfulness<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/mobility\/\" class=\"tag-cloud-link tag-link-206 tag-link-position-15\" style=\"font-size: 13px;\" aria-label=\"mobility (1 item)\">mobility<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/pelvic-floor\/\" class=\"tag-cloud-link tag-link-1183 tag-link-position-16\" style=\"font-size: 16.928571428571px;\" aria-label=\"pelvic floor (6 items)\">pelvic floor<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/pregnancy\/\" class=\"tag-cloud-link tag-link-1745 tag-link-position-17\" style=\"font-size: 13px;\" aria-label=\"pregnancy (1 item)\">pregnancy<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/pregnancy-yoga\/\" class=\"tag-cloud-link tag-link-43 tag-link-position-18\" style=\"font-size: 13px;\" aria-label=\"pregnancy yoga (1 item)\">pregnancy yoga<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/prenatal-yoga\/\" class=\"tag-cloud-link tag-link-42 tag-link-position-19\" style=\"font-size: 13px;\" aria-label=\"prenatal yoga (1 item)\">prenatal yoga<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/ribcage\/\" class=\"tag-cloud-link tag-link-1746 tag-link-position-20\" style=\"font-size: 13px;\" aria-label=\"ribcage (1 item)\">ribcage<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/stability\/\" class=\"tag-cloud-link tag-link-48 tag-link-position-21\" style=\"font-size: 13px;\" aria-label=\"stability (1 item)\">stability<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/strength\/\" class=\"tag-cloud-link tag-link-205 tag-link-position-22\" style=\"font-size: 13px;\" aria-label=\"strength (1 item)\">strength<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/stress\/\" class=\"tag-cloud-link tag-link-30 tag-link-position-23\" style=\"font-size: 13px;\" aria-label=\"stress (1 item)\">stress<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/stretching\/\" class=\"tag-cloud-link tag-link-208 tag-link-position-24\" style=\"font-size: 13px;\" aria-label=\"stretching (1 item)\">stretching<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/yoga\/\" class=\"tag-cloud-link tag-link-27 tag-link-position-25\" style=\"font-size: 17.285714285714px;\" aria-label=\"yoga (7 items)\">yoga<\/a><\/div>\n<\/nav>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4312f45 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4312f45\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1dae7c4\" data-id=\"1dae7c4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-214986f elementor-widget elementor-widget-spacer\" data-id=\"214986f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a06707 elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"7a06707\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Key Takeaway<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f97ba8 elementor-widget elementor-widget-text-editor\" data-id=\"4f97ba8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2937\" data-end=\"3057\">Strength isn\u2019t just about squeezing harder. It\u2019s about <strong data-start=\"2992\" data-end=\"3055\">finding the right level of activation for the task at hand.<\/strong><\/p><p data-start=\"3059\" data-end=\"3121\">\ud83d\udc49 Tomorrow, we\u2019ll take your core <strong data-start=\"3093\" data-end=\"3119\">upright into standing.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7ff859b3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7ff859b3\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-6461c8e1\" data-id=\"6461c8e1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-965d56f\" data-id=\"965d56f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8b6b874 elementor-widget elementor-widget-text-editor\" data-id=\"8b6b874\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"text-align: center;\"><strong style=\"color: #4a3160; font-size: 27.2px;\">Join me for Day 5 of the Core Challenge!\u00a0<\/strong><\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a811481 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"a811481\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xl\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-5\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Watch Day 5 <\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c86e695 elementor-widget elementor-widget-wp-widget-recent-posts\" data-id=\"c86e695\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-recent-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n\t\t\n\t\t<h5>Recent Posts<\/h5><nav aria-label=\"Recent Posts\">\n\t\t<ul>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2026\/01\/14\/how-to-move-without-pain-after-injury-pregnancy-or-years-of-wear-and-tear\/\">How to Move Without Pain After Injury, Pregnancy, or Years of Wear and Tear<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2025\/08\/07\/the-secret-to-better-pregnancy-and-postpartum-recovery\/\">How Rib Mobility Supports Pregnancy &#038; Postpartum Core Recovery<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/07\/28\/roadmap-and-tips-for-postpartum-return-to-exercise\/\">Roadmap and Tips for Postpartum Return to Exercise<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/05\/10\/how-to-fix-your-mom-butt\/\">How to fix your &#8216;mom butt&#8217;<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/03\/07\/art-of-breathing-better-health-and-digestion\/\">Breathing for Better Health<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t<\/nav>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-298bb39d\" data-id=\"298bb39d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-31e2e62d elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"31e2e62d\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;stretch_section&quot;:&quot;section-stretched&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7ff523ee\" data-id=\"7ff523ee\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ac3349a elementor-shape-rounded elementor-grid-0 e-grid-align-center elementor-widget elementor-widget-social-icons\" data-id=\"ac3349a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"social-icons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-social-icons-wrapper elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-facebook elementor-repeater-item-c53d023\" href=\"https:\/\/www.facebook.com\/yogaandmobilitywithmel\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Facebook<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-facebook\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-instagram elementor-repeater-item-a99f060\" href=\"https:\/\/www.instagram.com\/yogaandmobilitywithmel\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Instagram<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-instagram\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-youtube elementor-repeater-item-2e6cd48\" href=\"https:\/\/www.youtube.com\/channel\/UCIeIsqtq-b6GMTVo2mU0dQA?view_as=subscriber\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Youtube<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-youtube\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Core Challenge: Day 4 Core Control from Hands and Knees + Back Core Getting Off the Ground! We don\u2019t spend life lying on our backs \u2014 so today, we bring your core work to a more functional position. https:\/\/youtu.be\/o1yJ3Z8wyGg Head on Over to Day 5 Find Day 1 to 7 together Here! Why This Matters [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"unboxed","site-sidebar-style":"unboxed","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-1649","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Core Challenge Day 4 - Yoga And Mel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-4\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Core Challenge Day 4 - Yoga And Mel\" \/>\n<meta property=\"og:description\" content=\"Core Challenge: Day 4 Core Control from Hands and Knees + Back Core Getting Off the Ground! 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