Begin with a 3 minute warm up by performing dynamic stretches like arm circles, hip rotations, and leg swings to prepare muscles and joints.
Jog in place or do high knees for one minute to elevate your heart rate and increase blood flow.
Position yourself into a right side plank on a yoga mat, ensuring your elbow is under your shoulder and your body forms a straight line.
Engage your core and hold the right side plank for 30 seconds while maintaining stable footing and avoiding hip sag.
Switch to the left side plank using the same alignment and hold for 30 seconds while keeping your spine neutral.
Sit on the mat with knees bent, lean back slightly, and perform 20 Russian twists while keeping your back straight to target obliques.
Use a dumbbell or water bottle for added resistance if desired, ensuring you maintain a firm grip to avoid slipping.
Lie on your back and perform 20 bicycle crunches by alternating opposite elbow to knee and keeping shoulders off the mat.
Keep your core engaged during bicycle crunches to protect the lower back and avoid pulling on your neck.
Remain on your back and perform 20 heel touches by lifting shoulders off the mat and reaching towards each heel alternately.
Stand with feet hip-width apart and hold a dumbbell or water bottle in one hand, then do 15 standing side bends per side to work obliques.
Keep your torso upright during side bends and avoid leaning forward or backward to prevent strain.
Return to the mat for 15 side plank dips per side by lowering your hip towards the floor and lifting back up with control.
Finish with a 3-minute cool down of static stretches such as side bends, forward fold, and gentle torso twists to aid recovery.
