The Hundred: Lie on your back, lift your legs off the ground, and curl your head, neck, and shoulders off the mat. Pump your arms up and down while inhaling for five counts and exhaling for five counts, aiming to reach 100 pumps.
Roll Up: Start lying on your back with your arms overhead. Engage your core as you slowly roll up to a seated position, reaching your arms towards your toes. Slowly roll back down with control.
Single Leg Stretch: Lie on your back with your knees bent into your chest. Lift your head, neck, and shoulders off the mat and extend one leg out while holding onto the other leg. Switch legs in a scissoring motion while keeping your core engaged.
Double Leg Stretch: Begin lying on your back with your knees into your chest and arms reaching overhead. Inhale as you extend your arms and legs away from your body, then exhale as you circle your arms around and hug your knees back in.
Plank: Start in a push-up position with your hands directly under your shoulders and your body forming a straight line from head to heels. Hold this position, engaging your core and keeping your hips level, for as long as you can.
Side Plank: Lie on your side with your elbow directly under your shoulder and your legs stacked on top of each other. Lift your hips off the ground, creating a straight line from head to heels. Hold this position, engaging your core, then switch sides.
Criss-Cross: Lie on your back with your hands behind your head and your knees lifted in tabletop position. Twist your torso, bringing your right elbow towards your left knee as you extend your right leg straight out. Switch sides in a fluid, controlled motion.