Feet should be about hip-width apart. Toes pointing forward (or turned out slightly as you’ll see below). Hinge at the hip and lower yourself slowly to a comfortable position (form over depth). Torso up, push through your heels, keep feet flat on the floor.

Modified Push Up

A push up is a moving plank. Your torso should remain still as you lower and push yourself up. There are many variations to a pushup. A popular variation is from your knees. Or, you can use a wall, or a bench / chair to bring the “floor” closer to you. Hands should be below your shoulders, elbows slightly tucked.

Chair Dip

Using a chair, bench, couch (any sturdy elevated surface) lower your body while keeping your elbows from flaring out to the side. Try to keep your back as close to the seat as possible. Slowly lower as far as comfortable and push back up. Legs can be bent or straightened for more of a challenge.

Plank Shoulder Tap

Hold a high plank while tapping your shoulder with the opposite hand. Alternate. Try to keep your torso as stable as possible.

Beast Hold

Start on all fours. Hands below shoulders, knees below hips. Push off the ground with your hands and toes hovering your knees slightly above the floor. Hold this position.

Side Plank

Below is a side plank modification. Bottom knee bent at a 90 degree angle behind your body, top leg straight out. Elbow of your support arm should be directly below your shoulder. Engage your core to lift your torso and hips to be in a straight line. Your non-working hand can either rest on your hip or raise straight in the air.

Bicycle Crunch

Start lying on the floor or mat, feet up, legs bent at a 90 degree angle, hands resting gently behind your head. Bring one knee in toward center while at the same time, bringing the opposite elbow as close to touching the knee. Go back to starting position and repeat with the other side.

Alternating Leg Raise

Lie on the floor or mat, hands by your side. Engage your core and slowly lower one leg as low as possible while keeping the other leg in the air. Head and back should remain on the floor. Bring leg back to the top and repeat with your second leg. Keep your core engaged through the entire movement.

Plank

For this variation of a plank, elbows should be directly below your shoulders and you are pushing away from the floor with your upper arm. planks are a full body isometric hold! Squeeze your hamstrings, glutes, and abdominals to maintain a straight line from head to heels. A modification would be to hold the plank from your knees.

Lying on the floor or mat, knees bent, hands resting lightly behind head. Contract your abdominals to raise your shoulder blades off the floor.

Crunch

Bird Dog

Begin on all fours - knees directly below your hips, hands directly below your shoulders. Simultaneously raise one arm and the opposite leg. You should be reaching your hand out above your head and your leg directly behind your body. Bring your arm and leg in and down - repeat on the opposite side. For a Bird Dog hold - you will hold the extended position for the allotted time. Then repeat the hold on the opposite side.

Lying Lat Pull Down

Lying face down, raise hands directly above your head. Bend your elbows and bring your arms down your side by squeezing your lats. Imagine trying to squeeze something between your shoulder blades.

Start by lying on your front, hands below armpits. Push off the floor using your tricep muscles to raise your torso off the ground. Attempt to keep lower half of your body as relaxed as possible. You should feel this in the backs of your arms.

Cobra Push Ups

Glute Bridge

Start lying on the floor, knees bent, feet flat on the ground. Pushing with your heels, raise your bottom off the floor. Keep your feet flat and squeeze glutes at the top of the movement. Slowly lower to the ground for one rep. For a glute bridge hold, you will hold at the top of the movement for the allotted time, squeezing your glutes for the duration, and then slowly lower to the floor for one rep.

Walking Lunge

Start with feet hip width apart. Step forward with one foot and lower your back knee toward the ground. Keep your torso straight and upright - core engaged (braced). To rise - push through the heel of your front foot until you are upright. Follow the same with your other side. Continue to alternate, taking your time. Helpful hint - think of your feet on train tracks rather than a balance beam. This helps for balance!

Sumo Squat

Place your feet wider than your hips, toes are pointing out. Hinge at your hips to slowly lower your bottom toward the ground.Torso remains straight and up - engaging your core. Lower as low as comfortable without pain or losing balance. Keep your feet flat on the floor. To rise, push through your heels.

Static Lunge

Place one foot behind you and slowly lower your back knee as low as possible without touching the floor and without pain. Keep your core engaged, your torso straight. Rise by pushing into the heel of your front foot. You will complete all the reps on one side before switching to the other side. For lunges, think of your feet on train tracks rather than on a balance beam. This helps with balance!

Marching

Keeping your core braced, raise your knees one at a time. You should feel this is your core!

Arm Circles

Arms straight out to your side. Make large or small circles forward and then reverse.

Calf Raise

Feet about hip width apart, push from your toes to the balls of your feet to raise your body. Slowly lower back to the floor.

Reverse Lunge

Start standing feet hip-width apart. Step back with one foot and lower your back knee toward the floor keeping your core engaged, your torso straight, and your front leg bent to around a 90 degree angle. To rise, push with the heel of your front foot. Repeat with the other side.