The video features a woman wearing a blue top and black shorts performing a series of exercises on a blue yoga mat. She starts by sitting on the mat and then moves into a side plank position. The woman then demonstrates a leg lift exercise, lifting her right leg up and down while maintaining the side plank position. Throughout the video, she provides instructions and tips on how to perform the exercises correctly. The background of the video is a well-lit room with a wooden floor, a white wall, and a plant in the corner.