1. Dead Bug: Lie on your back with arms extended towards the ceiling and legs raised with knees bent at 90 degrees. Lower your right arm and left leg towards the ground at the same time, returning to the starting position, then switch sides. Repeat for 12 reps on each side, with a 15-second break between sets.

2. Russian Twists: Sit on the floor with knees bent and feet lifted off the ground. Hold a weight or medicine ball and rotate your torso to the right, tapping the weight on the floor beside you, then rotate to the left. Do 20 twists (10 each side), then rest for 20 seconds.

3. Superman: Lie face down with arms and legs extended. Lift your arms, chest, and legs off the ground, squeezing your glutes and lower back. Hold for 3 seconds, then lower back down. Repeat for 15 reps with a 15-second break between sets.

4. Side Plank: Start in a forearm side plank position with your body straight. Hold for 30 seconds on each side, then rest for 20 seconds before switching to the other side.

Core and Full Body Strength Workout