Exercise 1 - Plank: Get into pushup position, and blend your elbows to go down until you shift your weight from hands to your forearms. Keep your body straight. Now brace your abs and hold this position for one minute. Repeat this step for 10 times. Then lie on your right side and push your body upside until you form a diagonal line. Hold for 60 seconds and repeat the same for your left side. Make sure your hips and knees don't touch the floor.
Exercise 2 - Glute Bridge March: Lie on your back, bent your knees and keep the feet and arms on the floor. Now raise your hips to form a straight line. Brace your abs, and push your right knee up towards your chest. Hold for a few seconds and then get your right feet down. Repeat the same step for other leg. Do 3 sets of 10 reps.
Exercise 3 - Lunge with Rotation: Grab a 15-pound dumbbell in both hats. Stand with your feet hip-width wide. Now take a step forward with your left feet and brace your abs. twist your torso towards the left and lower your body to make a 90-degree angle between both legs. Come back to center and push off your left foot. Repeat the step for the other leg. Do 3 sets of 15 reps.
Exercise 4 - Plank with Arm Lift: Get into push-up position with your forearms and toes on the floor, and lift your body up. Keep your body in a straight line, horizontal to the floor. Now brace your abs and slowly shift your weight to your right forearm. Extend your left arm in front of you and hold it there for 10 seconds before slowly bringing it back to the initial position. Repeat the same step with your right arm. Do 3 sets of 10 reps for both arms.
Exercise 5 - Hip-Thigh Raise: Lie on your back on a flat surface, and bent your right knee with keeping your left leg extended. Now keep your arms on the floor in resting position, and your palms up at shoulder level. Raise your hips up the floor about two inches. Now raise your hips up to form a straight line between your shoulders and your left food. Hold there for 5 seconds, and then get back to initial position. Do 15 reps for each side.