Ab Contractions: Lie on your back, engage your core by squeezing your back into the ground and drawing your navel towards your spine. Hold for 30 seconds to strengthen your core muscles.
Leg Drops: Lower your legs towards the floor while keeping your lower back pressed into the ground. Perform 10-16 repetitions to target your lower abdominal muscles.
Hip Lift: Lift your legs into a vertical position and press your feet towards the ceiling to raise your hips off the ground. Repeat 10-15 times to strengthen your lower abs and hip muscles.
Boat Pose: Sit with your knees bent, extend your legs to 45 degrees, and extend your arms parallel to the floor. Hold for up to 1 minute to engage your core and improve balance.
Mountain Climbers: Start in a high plank position and alternate bringing your knees towards your chest. Perform for 1 minute to improve cardiovascular endurance and strengthen your core.
Rocking Plank: Shift your body forward and backward in a low plank position. Continue for 1 minute to engage your core and improve stability.
Scissor Kicks: Lie on your back, lift your legs, and alternate lowering one leg towards the floor while keeping the other raised. Perform 10-16 repetitions to target your lower abs.
The Hundred: Lie on your back with knees up, pump your arms up and down while inhaling for 5 pumps and exhaling for 5 pumps. Repeat for 10 sets of 10 repetitions to engage your core and improve breathing control.