# Abdominals Workout

You'll fire up your entire core — front, sides, and deep stabilizers — then unwind with a full 10-minute stretch to leave you feeling strong and loose.

## Activation

- 1 × 10-20 Squat Jump
- 1 × 8 Cat-Cow
- 1 × 10 Pelvic Tilt

## Main Workout

- **Superset · 3 rounds**
  - 10-30s Plank
  - 10-30s Copenhagen Plank (Assisted, Knee-Supported)
  - 8 Dead Bug
- **Superset · 3 rounds**
  - 12 Bicycle Crunch
  - 10 Crunch (Reverse)
  - 20s Side Plank

## Holds

- 1 × 40s Hollow Body Hold
- 1 × 30s Stomach Vacuum

## Cool Down & Stretch

- 1 × 45s Child's Pose
- 1 × 6 Cat-Cow
- 1 × 45s Kneeling Hip Flexor Stretch
- 1 × 45s Hamstring Stretch (Supine)
- 1 × 40s Lying Crossover Stretch
- 1 × 45s Reclined Twist
- 1 × 45s Pike Stretch
- 1 × 60s Savasana