The video features a woman in a brown outfit performing various exercises on a white mat. She starts by kneeling on the mat and then moves onto her stomach. She uses a blue foam roller to support her body as she performs different exercises, including leg lifts and stretches. The woman's movements are slow and controlled, indicating a focus on form and technique. The video is shot in a well-lit room with a neutral color palette, and the woman's brown outfit stands out against the white mat. The blue foam roller adds a pop of color to the scene. Overall, the video provides a clear demonstration of the exercises and their execution.