The video features a man wearing a green shirt and black pants performing various exercises on a black mat. The man is seen lying on his back, lifting his legs, and then bringing his knees to his chest. He also performs a side plank, lying on his side and lifting his hips off the mat. The man is shown in different positions, including lying on his stomach and sitting on the mat. The background is a plain white wall, and there is no visible text or subtitles in the video.