1) Bird Dog for 30 Sec

• Begin on all fours with a neutral spine and the core engaged.
• Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
• At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
• Keep the head in line with the spine, looking at the ground.
• Hold the position for a few seconds, and then return to the starting position.
• Repeat on the opposite side.

Rest for 30 Sec

2) Cat Cow for 30 Sec

• Stand in a mountain pose, with your feet hip-width apart, hands on your hips, and your spine erect.
• Inhale as you arch your spine, tilt your pelvis forward, and gaze up.
• Exhale as you round your back and tuck your chin in towards your chest like a cow.
• Inhale as you raise your head up to look forward and tilt your pelvis back as you arch your back.
• Exhale as you tuck your chin in towards your chest and round your back like a cat.
• Repeat the sequence for 10-15 times.

Rest for 30 Sec

3) Superman Hold for 30 Sec

• Stand with your feet slightly over a shoulder-width apart.
• Raise your arms out to your sides with your palms facing forward in a Superman pose.
• Engage your core muscles by slightly tilting your pelvis forward and squeezing your stomach muscles.
• Tighten all your muscles and hold this position for 15-20 seconds or as long as you can.
• Release the tension in your body and lower your arms.

Rest for 30 Sec

4) Crunches for 30 Sec

• Lie on your back on the floor.
• Bend your knees and put your feet on the floor, hip-width apart.
• Place your hands lightly on either side of your head, elbows bent and pointed outwards.
• Engage your abdominals, exhale, and lift your shoulder blades off the floor.
• Pause at the top, and then inhale and slowly lower your back to the starting position.
• Repeat the exercise as many times as is necessary, stopping when deemed necessary.

Rest for 30 Sec

5) Knee Plank for 30 Sec

• Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
• Keep your spine lengthened and your neck in line with your body.
• Breathe deeply, focusing on your core and keeping your core muscles engaged.
• Slowly shift your weight to one knee, and lift up the other knee.
• Hold the position for 10-30 seconds.
• Repeat on the other side.

Rest for 30 Sec

6) Lying Leg Raise for 30 Sec

• Lie flat on your back with your legs fully extended.
• Place your hands by your sides, palms flat on the ground.
• Engage your abdominal muscles and lift your legs off the ground a few inches.
• Avoid raising your legs too high, as they should remain closer to the ground.
• Pause for a few seconds in the raised position.
• Slowly lower your legs back to the starting position.
• Repeat the exercise for 10 to 15 repetitions.
• Rest for a few seconds between sets.

Rest for 30 Sec

7) Dead Bug for 30 Sec

• Lie flat on your back with your feet flat on the floor and your knees bent.
• Raise your arms directly in the air.
• Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.
• From there, slowly lower your right leg until it just hovers above the ground.
• At the same time, lower your left arm until it is just above the ground.
• Return to the starting position, and repeat on the other side.

Rest for 30 Sec

8) Bear Crawl for 30 Sec

• Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips
• Engage your core, keeping a neutral spine throughout the exercise
• Lift your hips and walk your hands in front of you to transition to a plank position
• Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously
• Bring your left knee in and forward while bringing your right arm backward and in at the same time
• Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps
• To finish the bear crawl, perform the same motion in reverse, returning to starting position

Rest for 30 Sec

9) Wall Sit for 30 Sec

• Stand with your back against a wall in a comfortable and upright position.
• Slowly slide down the wall until your knees are bent at a 90-degree angle.
• Make sure your feet are planted firmly on the floor in shoulder width apart.
• Allow your arms to drop to your sides.
• Hold this position for as long as you can.
• When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.

Rest for 30 Sec