The Hundred
Abs · 100 counts
Reps: 100 counts
Press lower back into mat. Keep ribs knitted together. Pump from shoulders, not elbows.
Roll-Up
Abs · 3-5 reps
Reps: 5 reps
Hollow out abdominals first. Initiate with chin tuck. Roll like a wheel, don't sit up like a crunch.
Single Leg Stretch
Abs · 8-10 reps each side
Reps: 10 each
Keep lower back pressed down. Don't let extended leg drop too low. Exhale on switch.
Double Leg Stretch
Abs · 6-8 reps
Reps: 8 reps
Press navel to spine on extension. Don't let back arch. Circle arms wide, not over face.
Criss Cross
Obliques · 8-10 reps each side
Reps: 10 each
Keep shoulders lifted throughout. Twist from ribs, not elbows. Extend leg long on diagonal.
Teaser
Abs · 3-5 reps
Reps: 3 reps
Start with bent knees for progressions. Reach through fingertips. Lift from powerhouse, not momentum.
Plank
Full Body · 30-60 seconds
Reps: 30 sec
Squeeze glutes and quads. Pull navel to spine. Keep neck neutral — eyes between hands.
Swan
Back · 3-5 reps
Reps: 3 reps
Lift with back muscles, not arms. Keep pubic bone on mat. Think long spine, not high lift.
Child's Pose
Back · 30-60 seconds
Reps: 30 sec
Keep arms active, don't collapse. Breathe into back body. Modify with knees wider if needed.