20 x knee ups
20 x leg raises
20 x cycles
rest 10~20seconds
20 x reverse crunch
20 x leg on couch crunch
20 x hip thrusts
rest 10~20seconds
20 x leg on couch cross crunch (10 each side)
20 x reach and touch (10 each side)
20 x cross leg reverse crunch(10 each side)
repeat 2 to 3 times
tip : to save time, do this routine just
once but do each exercise to failure
instead of just 20reps