Preparation

• Setup: Ensure a clear, comfortable space is available, equipped with a yoga mat. This space should be free of obstacles to facilitate safe exercise execution.
• Timing: Each exercise should be executed for a duration of 45 seconds, followed by a rest period of 15 seconds. During these rest periods, participants should prepare for the subsequent exercise.

Warm-up (Optional)

• Light Cardio: Participants are encouraged to engage in 5 minutes of light cardiovascular activities such as jumping jacks or jogging in place. This is intended to warm up the body and prepare the muscles and cardiovascular system for the workout to follow.

Workout Exercises

1. Leg Circles
   • Objective: This exercise aims to improve core stability and enhance the range of motion in the hips.
   • Execution: Participants should lie on their backs with legs extended. They are to draw large circles with each leg, alternating the direction of rotation for each leg. This involves moving one leg in a circular motion, returning to the center, and then rotating the other leg in the opposite direction.
2. Leg Drops with Crunch
   • Objective: The purpose of this exercise is to engage the core muscles and the hip flexors, enhancing abdominal strength and stability.
   • Execution: Starting from a lying position with legs extended upwards, participants should simultaneously drop both legs straight down while keeping them straight. They then lift one leg at a time towards the chest while performing a crunch, thereby contracting the abdominal muscles and pressing the lower back into the ground to protect the spine.
3. Plank Walkout
   • Objective: This exercise challenges both the core muscles and the shoulders, improving strength and stability in these areas.
   • Execution: Participants start in a standing position. They should bend over from the waist and walk their hands forward until they reach a plank position. Without pausing, they walk their hands back towards their feet and return to a standing position, alternating the leading leg with each repetition.
4. Tabletop Crunches
   • Objective: This exercise is designed to strengthen the upper abdominal muscles.
   • Execution: Participants should lie on their backs with knees bent and positioned at a 90-degree angle, creating a tabletop position with their thighs. They should then perform crunches by lifting their upper body towards their knees while ensuring that their lower back remains pressed firmly against the ground. This technique helps in engaging the upper abs effectively.
5. L Leg Switches with Pulses
   • Objective: The goal of this exercise is to target the lower abdominal muscles and enhance overall stability.
   • Execution: Starting from a position lying flat on their back with legs extended, participants should alternately lift each leg. Upon lifting one leg, they should execute four quick pulses before switching to the other leg. This activity not only targets the lower abs but also contributes to improving muscular stability.
6. Dead Bugs
   • Objective: This exercise aims to strengthen the core muscles while simultaneously improving stability.
   • Execution: Participants begin by lying on their backs with arms extended straight towards the ceiling. They should then simultaneously extend one arm behind their head and the opposite leg away from their body, ensuring that the movement is controlled and their lower back remains in contact with the ground. After returning to the initial position, they should switch to the opposite arm and leg. This exercise engages multiple core muscles, enhancing both strength and coordination.
7. Plank Dips
   • Objective: This exercise is intended to build strength in both the core and shoulders.
   • Execution: Participants should assume a side plank position, balancing on one arm while stacking their feet. They are to perform dips by lowering their hips towards the ground and then lifting them back up. This action should be repeated on both sides to ensure balanced muscle development.
8. Side Crunches
   • Objective: The purpose of this exercise is to sculpt the oblique muscles, providing a targeted twist to enhance the sides of the abdominal area.
   • Execution: Lying on one side with legs stacked, participants should perform crunches by lifting their upper leg while simultaneously crunching their upper body towards the lifted leg. This should be done alternately on both sides to ensure even muscle tone and strength development across the obliques.
9. Plank Crunches
   • Objective: This exercise aims to challenge the core muscles while promoting the maintenance of a strong, stable plank position.
   • Execution: From a standard plank position supported on the hands, participants should alternately bring each knee towards the chest. It is crucial to keep the hips stable and the plank position strong throughout the exercise to maximize engagement of the core muscles and achieve optimal benefits.
10. Side to Side Crunches
    • Objective: This exercise is designed to work the oblique muscles and the upper abs, enhancing lateral flexibility and core strength.
    • Execution: Participants should lie on their backs with knees bent and feet flat on the floor. They are to perform the exercise by reaching towards each side alternately, lifting their shoulders off the ground. This motion targets the oblique muscles, contributing to the development of the upper abdominal region.
11. Canoe Holds
    • Objective: The aim of this exercise is to strengthen the core muscles and improve overall stability.
    • Execution: Participants should lie on their backs and lift their legs to approximately 45 degrees while also lifting their shoulders off the ground. They must focus on keeping their lower back pressed firmly against the ground throughout the hold. This position engages the deeper core muscles and helps in improving postural stability.
12. Wide Leg In and Out
    • Objective: This exercise targets the inner and outer thigh muscles in addition to the lower abs.
    • Execution: Starting in a seated position with legs extended widely apart, participants should pull their knees towards the chest and then extend them back out. This movement not only works the thigh muscles but also engages the lower abdominal muscles, aiding in the strengthening of the core.
13. Elbow to Knee Crunches
    • Objective: This exercise is designed to enhance the oblique muscles through a combination of twists and upper body crunches.
    • Execution: Participants should lie on their backs with knees bent and feet flat on the floor. They must reach the opposite elbow to meet the corresponding knee while performing a crunch, alternating sides with each repetition. This movement targets the oblique muscles and integrates an upper body crunch to maximize the engagement of the abdominal region.
14. Alternating Leg Crunches
    • Objective: The primary focus of this exercise is to target the lower abdominal muscles.
    • Execution: Starting from a position lying on the back, participants should extend one leg at a time and crunch their upper body towards the raised leg. They must alternate legs while ensuring the lower back remains pressed against the ground throughout the exercise. This method helps in isolating and strengthening the lower abs effectively.
15. Diagonal Leg Drops
    • Objective: This exercise aims to improve core control and enhance stability through dynamic movement.
    • Execution: Participants should lie on their backs with their legs lifted together. They must drop their legs diagonally to one side, return them to the center, and then drop them to the opposite side. This continuous lateral movement challenges the core muscles, particularly the obliques, and helps in developing greater control and stability of the abdominal region.
16. Star Crunches
    • Objective: This exercise is intended for full-body core engagement, aiming to simultaneously activate multiple muscle groups.
    • Execution: Participants are required to lie on their backs with both arms and legs extended outward. They must then perform a crunch by bringing their arms and legs together above the center of their bodies, and subsequently extending them back out. This movement engages not just the core but also the limbs, enhancing coordination and strength throughout the entire body.
17. Bicycle Crunches
    • Objective: The goal of this exercise is to work the oblique muscles and improve overall core coordination.
    • Execution: Participants should perform bicycle crunches by lying on their backs and bringing the opposite elbow to meet the knee. This involves twisting the torso as each knee comes up, alternating sides in a pedaling motion. Participants should vary their speeds between fast and slow to challenge the core muscles differently and enhance muscular endurance and coordination.
18. Plank with Down Dog Lifts
    • Objective: This exercise challenges the core muscles and aims to improve shoulder strength.
    • Execution: Starting in an elbow plank position, participants must lift their hips towards the ceiling, transitioning into a Downward Dog pose, and then return to the plank position. This movement should be driven primarily by the core muscles, requiring participants to maintain tight engagement to effectively lift and lower the body.

Cool-down (Optional)

• Static Stretches: It is recommended to spend 5-10 minutes performing static stretches that focus specifically on the core muscles engaged during the workout. This can aid in recovery and increase flexibility, helping to reduce muscle soreness and improve muscle elasticity after the intense exercise session.