Core & Calm: Focus and Strength (10 Minutes)

Focus: Strengthening the core while calming the mind with breathing techniques.

1. Standing Knee Raises (2 sets of 10 reps per side)
Stand tall and lift one knee toward your chest while engaging your core. Lower and switch sides.

2. Seated Russian Twists (2 sets of 10 reps per side)
Sit with your knees bent, lean back slightly, and twist your torso side to side while engaging your core.

3. Side-Lying Leg Lifts (2 sets of 10 reps per side)
Lie on one side with legs straight, then lift your top leg while keeping your core engaged. Lower and switch sides.

4. Breathing Technique – Box Breathing (2-3 minutes)
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat to promote relaxation and focus.

5. Cool Down: Supine Spinal Twist (2 minutes per side)
Lie on your back, bring one knee across your body, and hold for a gentle stretch while breathing deeply.