Do each move for a minute. Repeat twice more.
1- Sit on the mat with knees bent, your arms behind you, elbows bent and palms facing forward. Place a dumbbell between your feet (you can do this move without a dumbbell as well) and lift your legs up and down, keeping your knees bent as you bring your legs down. Keep your abs tight and your head and neck in neutral position. WORKS ABS, CORE, QUADS
2- Get on all fours with a dumbbell in one hand. Bring your knee to your elbow, then extend both your leg and arm simultaneously. Keep your back straight and your abs tight. Do for one min, then switch sides. WORKS ABS, CORE, BACK, GLUTES, OBLIQUES, SHOULDERS
3- Sit on the mat with your knees bent and dumbbells in your hands with elbows bent at your sides, palms facing each other. Press your arms up as high as you can and at the same time, extend your legs out to each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, QUADS, SHOULDERS
4- Get into table top position with dumbbells in your hands, palms facing out. Thrust your body up from the hips. Tighten your abs & squeeze your glutes as you come up. Come down without touching the ground. WORKS ABS, CORE, GLUTES