1. Flutter Kicks
Lie down on your back on a mat. Keep your hands by your side, palms flat on the mat, back flat against the mat, and look up at the ceiling.Engage your core, lift both your legs off the ground and kick them up and down alternately. Do not let your feet touch the ground before you complete one set.
2. Seated Knee Tuck
Sit on the mat with your knees flexed and feet flat on the mat. Place your hands behind you, and keep your palms flat on the mat. Engage your core, bend your elbows, lean back a bit, and lift your legs in the same flexed knee pose. Bring your knees close to your chest, and your upper body close to your knees. Lean back and push your legs away. Straighten your legs as you do it. Flex your knees and bring them close to your chest, and your upper body close to the knees.
Sit on the mat with your knees flexed and feet flat on the mat. Keep your feet together. Roll back until the back of your shoulders touches the mat. Do not rest your head on the mat. Engage your core and place your fingertips behind the head to support it. Keep your elbows out, arms wide open, and chest out. Do not tuck your chin. This is the starting position. Exhale and lift your head do not push it so that only the upper back is off the ground. Look at the top of your knees. Inhale and slowly go back to the starting position.
4. Bicycle Crunch
Lie on the floor, place your hands behind your head, and open your arms. Raise your head and your feet off the floor, flex your knees, and bring them close to your belly. Push the right leg back and extend it. Simultaneously, crunch up and try to touch your left knee with your right elbow. Fold your right knee. As you do so, push your left leg back and extend it fully. Crunch up and try to touch your right knee with your left elbow. This completes one rep.
5. Vertical Leg Crunch
Lie flat on the floor and keep your arms by your side. Lift both your legs at 90 degrees from the floor. Lift your hands off the floor and try to touch your toes with your fingertips. Inhale and go back down. Exhale and try to touch your toes with your fingertips.
6. Leg Raises
Lie down on the mat. Place your thumbs under your hips, engage your core, and raise your leg vertically. This is the starting position. Inhale and lower your legs slowly. Just before your heels touch the floor, raise them slowly. Exhale as you do so.
Get on all fours from a kneeling position. Flex your elbows and place your forearm on the mat. Extend your legs behind and engage your core. Make sure your neck and spine are in a straight line. Do not bend or pike up. Keep your elbows right below your shoulders. Look down at the floor. Avoid any strain on your head and neck. Keep breathing. Hold this pose for 30-60 seconds.
8. Plank Jacks
Assume the push-up position. Keep your core engaged and legs hip-width apart. Keeping your upper body and hands steady, move your legs apart wider than shoulder-width and then bring them back to the starting position. Here, you will be doing the leg movement of jumping jacks in the plank position.
9. Sprinter Plank
Assume a push-up position. Make sure your neck and back are in the same line, elbows right below your shoulders, and core engaged. Lift your right foot off the floor, bend your right knee, and bring it close to your belly. Place the right foot on the floor, hop, and lift your left foot off the floor. Bend your left knee and bring it close to your belly. Place your left foot on the floor, hop, and lift your right foot off the floor. Do this at a higher speed, almost like running or sprinting.
10. Jack Knife Crunch
Lie down on a mat. Extend your hands overhead. Feel the stretch. This is the starting position. Lift your legs and hands off the floor, crunch, and touch your knees with your hands. Slowly, lie down again and get back to the starting position.