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The first set of exercises involves alternate leg lifts, which activate the lower abdominal muscles and can aid those with lower back issues. Participants are urged to breathe deeply and synchronize their movements with their breath. The emphasis on uplifting the legs to a 90-degree angle helps in grounding their focus and channeling energy for personal transformation. This workout is paired with motivational phrases, reinforcing their strength and encouraging them to push through physical discomfort. It's noted that focusing on the navel can enhance determination and commitment to personal goals, helping them not to remain stagnant in their lives.