1. V-Shaped Abs

Target: Lower abs, hip flexors, core

• Lie on your back with arms extended behind your head and legs straight.
• Tighten your core and lift both your chest and legs toward each other, forming a “V” shape.
• Keep your lower back pressed to the mat.
• Lower slowly and repeat.

Why It Works: This move deeply engages your lower abs and hip flexors—key for a strong, stable core.

2. Plank with Knee to Opposite Shoulder

Target: Obliques, core, shoulders, hips

• Start in a high plank position—hands under shoulders, body in a straight line.
• Bring your right knee across your body toward your left shoulder.
• Pause for 1–2 seconds, then return to plank.
• Switch sides with your left knee to right shoulder.

Tip: Keep your hips level and avoid rocking side to side.

3. Floor Bicycle Crunches

Target: Obliques, deep core

• Lie on your back with hands behind your head and legs in a tabletop position.
• Bring your right elbow toward your left knee while extending your right leg.
• Alternate sides in a smooth, controlled motion—like pedaling a bike.

Focus: Twist from your core, not your arms.

4. Hamstring Curls with Stability Ball

Target: Hamstrings, glutes, core

• Lie on your back with arms at your sides and feet resting on a stability ball.
• Lift your hips to form a straight line from shoulders to heels.
• Bend your knees to roll the ball toward you.
• Extend your legs to roll it back out.

Modification: Skip the bridge and do the curls with your hips on the floor if needed.

5. Leg Raise Crunches (Abs with Legs Extended)

Target: Upper and lower abs

• Lie on your back with legs straight up toward the ceiling.
• Place your hands behind your thighs or knees.
• Inhale, then as you exhale, lift your shoulders and upper back off the floor.
• Hold and breathe for 8 counts, then slowly lower.

Reps: 3 sets

Why It Works: This slow, controlled move builds endurance and deep core strength.