Warmup: 2 rounds
30 seconds jumping jacks
30 seconds punches
30 seconds forward arm circles
30 seconds backward arm circles
30 seconds cross body toe touches
Main Set: 3 rounds
5 sit ups
10 plank hip dips in a bent arm plank position slowly rotate your hips from left to right)
15 spider man plank touches
20 flutter kicks
25 reverse crunches
30 bicycles
35 russian twists
40 cross body mountain climbers
45 seconds plank
Cooldown:
Focus on stretching your abs. Some good yoga poses include the cobra, cat-cow position, and the child pose.
Instructions On How To Complete The Exercises:
Sit Ups: Lying on your back with your legs bent and touching the floor flex your core and sit up into an upright position and repeat.
Plank Hip Dips: in a bent arm plank position slowly rotate your hips from left to right to strengthen your obliques.
Spider Man Plank Touches: in a straight arm plank position bring one leg to the side and touch your elbow then repeat with the other side.
Flutter Kicks: Lying on your back slowly raise your straight legs slightly off of the ground and begin to flutter kick.
Reverse Crunches: Lying on your back raise your legs straight above your hips with a slight bend in your knees. Then push towards the ceiling and then slowly drop your feet towards the ground.
Bicycles: Lying on your back bend both knees to 90 degrees and put your arms in a bent position behind your head. Then bring one elbow to the opposite knee.
Russian Twists: Sitting on your tailbone raise your bent legs slightly off the ground and rotate your torso from left to right slowly.
Cross Body Climbers: In a straight arm plank position drive one knee to the opposite elbow and repeat with the other leg.
Plank: You may choose a straight arm plank or a bent arm plank. The most important thing is to keep your body in alignment.