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Dead Bug — 60 sec
Lie on back, arms & legs up · Lower opposite arm/leg slowly, return · Keep lower back pressed flat
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Bicycle Crunches — 60 sec
Controlled rotation, don't pull the neck · Fully extend each leg on the way out
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Hollow Body Hold — 45 sec
Arms overhead, lower back glued to floor · Keep legs low and straight without letting back lift
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Russian Twists — 60 sec
Feet elevated, lean back 45° · Rotate side to side with control · Add a plate or med ball for resistance
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Leg Raises — 45 sec
Flat on back, hands under hips · Lower legs to just above floor, raise back up · No swinging
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Plank to Shoulder Tap — 60 sec
High plank position · Alternate tapping each shoulder · Minimize hip rotation
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Mountain Climbers — 45 sec
Drive knees in fast and alternating · Hips stay level, don't bounce · Finish strong
⏱ Rest 15 sec between exercises · Total circuit = ~7 minutes
