Begin by warming up with 5 minutes of light cardio to increase blood flow and reduce injury risk.
Place a yoga mat on a flat surface ensuring it is stable and unrolled completely.
Assume a forearm plank position with elbows under shoulders and engage your core while keeping your spine neutral.
Hold the forearm plank for 30 seconds while maintaining even breathing and keeping hips level.
Rotate onto your left forearm and outer foot to assume a side plank position while stacking your feet.
Hold the left side plank for 30 seconds while keeping shoulders aligned and core braced.
Switch to your right forearm side plank with feet stacked and maintain a straight line from head to heels.
Hold the right side plank for 30 seconds while avoiding sagging hips or raised shoulders.
Lie on your back with arms extended toward the ceiling and knees bent for the dead bug exercise.
Slowly lower opposite arm and leg toward the floor while keeping your lower back pressed into the mat.
Return limbs to the starting position and repeat on the other side for the desired repetitions.
Transition to bird dog by kneeling on all fours and extending opposite arm and leg while stabilizing your torso.
Perform controlled Russian twists while seated, using a light resistance band or bodyweight for stability.
Finish with glute bridges by lying on your back, driving through heels to lift hips and squeeze glutes at the top.
Cool down with gentle core stretches and deep breathing to relax muscles and improve flexibility.
