How to Follow the Program

✓ Why this works

These movements target your neuromuscular system — the communication between your brain and your muscles.
When this connection improves:

• stabilizers fire before big movers
• your posture lifts naturally
• joints feel lighter
• muscles activate deeper with less effort

That’s why even one minute can tone your core, legs, and glutes when done with intelligent mechanics.

✓ One move a day

You only need 1 minute per day.
Each movement is designed using smart movement principles — combining neuromuscular activation, joint-friendly mechanics, and deep control.
That’s why even one minute creates real change when performed with intention.

If you want more, you can repeat the movement for up to 3 rounds.

✓ Follow the order

The sequence is intentional.
It builds from activation → rotation → hips → control → coordination → strength
so your body learns, adapts, and progresses without overwhelm.

✓ Move slowly and with intention

Smart movement is not about intensity or speed.
It’s about neural input — teaching your brain to find, activate, and coordinate the right muscles.
When your brain fires the correct pathways, your body changes faster and more efficiently.

✓ Breathe with your ribs

Use wide rib breathing to support your core from the inside.
This keeps your spine long, your deep core engaged, and your movement light and controlled.

✓ Look forward

Keep your gaze (look forward) where appropriate.
It helps with alignment, balance, and neck safety, allowing your body to move as one connected system.

✓ If something feels too intense

Reduce the range of motion, slow down, or simply do fewer reps.
Smart movement is adjustable — it meets you where you are.

✓ Want deeper sculpting?

Pair this program with Stop Sagginess to strengthen your glutes, deep core, posture, and full-body tone through longer, guided smart sequences.