Prepare a clear space on a flat non-slip floor and place your exercise mat securely.
Wear comfortable workout clothes and supportive shoes to ensure safe movement.
Begin by marching in place for two minutes to raise your heart rate and warm muscles.
Engage your core and do 15 standing side bends per side while keeping your back straight.
Sit on the mat and perform 12 seated knee tucks by drawing knees to chest with hands supporting lightly.
Rest for 30 seconds and sip water to stay hydrated and avoid overexertion.
Get into a forearm plank position with a straight back and hold for 30 seconds.
Return to all fours and perform 10 bird dog reps per side by extending opposite arm and leg.
Lie on your back and do 15 glute bridges by lifting hips until your body forms a straight line.
Sit upright and perform 20 seated oblique twists by rotating torso side to side with controlled motion.
Lie on your back and perform 20 heel taps by tapping heels to the mat while engaging the abs.
Finish with a two-minute cool-down in child’s pose, breathing deeply and relaxing the core muscles.
Ensure to stop immediately if you feel dizziness or joint pain to prevent injury.
