Push-ups — Place your hands on the floor slightly wider than shoulder-width apart and align them from head to heel. Hold your side at approximately 45 degrees while inhaling, bring your chest closer to the floor, and push back into the floor while exhaling. If your hips are crooked or your face is lower than your chest, place your knees on the ground and do it in the same position.
Squat — Open your feet shoulder-width apart and turn your toes slightly outward. Pull your butt back and lower your knees and toes in the same direction as you sit in your chair while inhaling. Breathe out and stand on the floor with your entire instep pressed, repeating at the depth before your back curls.
Plank — Place your elbows directly below your shoulders and support yourself with your forearms and toes. Stretch your stomach and buttocks in a straight line from the back of your head to your heels and keep exhaling briefly. Exit before hips drop, shoulders shrugged, breathing stopped, or knees to the floor if difficult.
Backlunge — Stand with your feet hip-width apart and pull your toes to the floor with one leg pulled back. Breathe in and bend your knees while keeping your upper body up, lowering your front knees to a position where they won't go inward. Breathe out and push back on the heel of your front leg, alternating sides.
Burpees — Stand with your feet shoulder-width apart, crouch down with your hands on the floor, and stretch one leg at a time or backwards at the same time to form a plank. Stand with your feet back in your hands and leap lightly to the top if you can afford to. Do not stop breathing, bend your knees and hips to calmly accept the landing, and avoid jumping when the form is disturbed.
Running — For the first five minutes, walk to warm up your body, relax your shoulders, and look forward. Keep your feet quietly under your body with a small stride and breathe as much as you can talk. Do not increase your speed on the day you increase your distance, and finally walk for a few minutes to regulate your breathing.
Mountain Climber — Create a push-up position with your hands directly under your shoulders, aligning your head to your heels. Pull one knee to your chest while exhaling, and return to the opposite leg without changing your hip height. If your shoulders run behind your hands or your hips bounce, slow down and do it one step at a time.
Hip Lift — Lie on your back with your knees bent and your feet hip-width apart, keeping your heels about a palm off your butt. Breathe out and press your heels to the floor to lift your butt and hold for 1 second in a straight line from your shoulders to your knees. Slowly return your spine to the floor, starting from the top, inhaling, without bending your hips.
Chair Dips — Attach a sturdy, immovable chair to the wall and move your butt forward by grasping the shoulder-width edge of the seat. Without shrugging your shoulders, inhale and bend your elbows straight back, lowering your body to a shallow, painless position on your shoulders. Breathe out and push the seat back with your palms, not where the chair slips.
Calf Raise — Stand with your feet hip-width apart and add your fingertips to the wall if needed. Breathe out and press the floor at the base of your thumb, then lift your heel straight up and pause at the top for 1 second. Inhale and lower for about 2 seconds, then repeat until your ankle does not fall outward.
Crunch — Bend your knees on your back and place the soles of your feet on the floor with your hands lightly attached to the front of your chest or next to your head. Breathe out while keeping your hips on the ground, floating only your shoulder blades to bring your groin closer to your pelvis. Do not pull your neck back with your hands, breathe in slowly and stop before recoiling.
Leg Raise — Lie on your back with your legs aligned and hands next to your body. Keeping the gap between your hips and the floor small, lift your legs up and slowly lower them to a non-floating position while inhaling. Breathe out and turn your legs back, bending your knees or shallowing down if your hips are bent.
Side Plank — Lie sideways with your elbows directly under your shoulders and support yourself by bending your knees or extending your legs. Breathe out and lift your hips, aligning your ears, shoulders, hips, and feet to continue breathing naturally. Do not shrug your shoulders, lower your hips before falling back and forth, and do the same on the opposite side for the same amount of time.
Pike Push-Up — Raise your butt high from the four sides, and make an inverted V-shape with your hands slightly wider than shoulder-width apart. Breathe in and bend your elbows diagonally backward, bringing the top of your head closer to the floor in front of you than your hands. Breathe out and push back on the floor, don't bend your neck, and if it's difficult, bend your knees to make the range of motion shallow.
Jumping Jack — Stand with your feet together and lower your arms to your side. While leaping lightly, open your legs wider than shoulder-width apart, simultaneously raise your arms above your head and return with the next jump. Gently land your knees and toes in the same direction, and if the impact is strong, don't jump out one foot at a time.
Hiney — Stretch your back, hip-width your feet, and bend your elbows to about 90 degrees. Alternately lift your left and right knees on the spot, waving your opposite arm naturally while continuing to breathe. Do not bend the upper body backward, and reduce the height or speed when the landing sound becomes louder.
Reverse Snow Angel — Lie face down on the towel with your forehead on your face, arms extended beside your body, palms facing the floor. Without shrugging your shoulders, raise your arms slightly off the floor, exhale, draw a large arc, and move them overhead. Without turning your chest or hips, return to the original position and do it within the immediate area where you feel a blockage on your shoulders.
Superman — Lie face down with your arms extended in front of you and your forehead on the ground, keeping your neck long. Tighten your stomach lightly and let your arms and legs float a few centimeters off the floor while exhaling. Hold your hips for the specified amount of time without straining them, and slowly lower them while inhaling. If there is any discomfort in the waist, only one arm and the opposite leg should be used.
Wallsit — With your back against the wall, take your feet one or two steps forward from the wall and open them shoulder-width apart. Slide down with your back against the wall, keeping your knees at a painless angle in the same direction as your toes. Keep breathing by pressing the floor across the soles of your feet, and at the end, stand slowly with your hands off your knees and using the walls.
Tempo Walk — Turn your gaze forward, relax your shoulders, bend your elbows gently, and swing your arms back and forth. Walk at normal speed for the first few minutes, then increase the stride or spin slightly as far as you can talk. It naturally transfers weight from the heel to the soles of the feet without forcing it, and finally slows down and arranges it.
Narrow Push-Up — Place your hands on the floor shoulder-width apart or slightly narrower, with your fingers facing forward and aligning your head to your heels. Bring your side to your side, lower your chest between your hands while inhaling, and push back on the floor while exhaling. If you feel a burden on your elbows or wrists, spread your hands wide or bring your knees to the ground.
Bulgarian Squat — Standing on a steady low pedestal, step forward for about one and a half steps, place your back toe or toe on the pedestal. Place your center of gravity on your forefoot and sink straight down while inhaling, keeping your foreknee in the same direction as your toes. Breathe out and push back on the heel of your forefoot, doing the same number of times on the left and right.
Dead bug — Lie on your back, arms extended to the ceiling, hip and knee bent to about 90 degrees, shins parallel to the floor. Keep the gap between your hips and the floor small, breathe out and slowly bring your right arm and left leg closer to the floor, then inhale and return to the other side. If your hips are floating, don't stretch your arms and legs too far, and lightly touch your heels to the floor.
Bare Crawl — Place your hands directly under your shoulders and your knees directly under your hip joints and raise your toes. Stretch your stomach and float your knees a few centimeters off the ground, alternating small movements of your right hand and left foot, and your left and right feet. Keep your back flat and keep breathing, and reduce your stride length if your hips are shaking heavily from side to side.
Split Squat — Keep your feet hip-width apart in front and back, with your hind legs on your toes and your entire forefoot on the floor. Stand up, inhale, and lower your back knee directly down, keeping your front knee in the same direction as your toes. Breathe out and push your front legs back to the floor, switching left and right after a specified number of times while keeping your feet in a fixed position.
Shadow Boxing — Gently open your legs back and forth, relax your knees, put your fists in front of your cheeks, and pull your chin. Breathe out briefly and extend one arm, then quickly return to the guard without shrugging, alternating sides. Do not stretch your elbows, move smaller without objects under your feet, and prioritize posture over speed.
Towel Rowing — Sit on the floor and stretch your legs forward, gently bend your knees, turn the sturdy towel to the underside of your feet, and grasp the ends. Against the force of pushing the towel forward with your feet, pull your elbows back and close your shoulder blades as you exhale. Do not roll your back, slowly stretch your arms while inhaling, and check for towel damage beforehand.
One leg hip lift — Bend one knee on your back and place the soles of your feet on the floor, extending the opposite leg to the height of your knees. Hold your pelvis horizontally, exhale and press the floor with the heel of your pivot leg to lift your butt. Pause for 1 second without tilting your hips, then slowly lower down and change to a hip lift on both legs if your pelvis is tilted.
Skater Jump — Standing on one leg, lightly float the opposite leg diagonally backwards and stand with your arms bent. Jump sideways to land on the opposite leg, bend your knees and hips to stop without making a sound, and then jump. Keep your knees in the same direction as your toes and walk large sideways without jumping if unstable.
Mobility Flow — Crawl on all four sides to curl and turn your back in line with your breathing, then move one foot to the side of your hand to move your hip back and forth. Keep one hand open to the ceiling, turn your chest, and repeat a series of movements, turning left and right. Do not use recoil, connect painless areas slowly, and do not hold your breath in each position.
Incline Push-Up — Place both hands slightly wider than shoulder width on a wall, counter, or other surface that cannot move. Keep a straight line from head to heels, lower your chest toward the surface, then exhale as you press away. Use a higher surface if your lower back arches, and stop if the angle causes wrist or shoulder pain.
Diamond Push-Up — Place your thumbs and index fingers close together under your chest and support a straight body from your knees or toes. Keep your elbows near your sides, lower your chest toward your hands, and exhale as you press the floor away. Widen your hand position if the narrow setup strains your wrists or elbows.
Shoulder Tap — Start in a high plank with your hands under your shoulders and your feet a little wider than hip width. Touch one hand to the opposite shoulder, replace it quietly, and alternate sides without rushing. Widen your stance or place your knees down if your pelvis twists from side to side.
Bird Dog — Begin on all fours with hands under shoulders and knees under hips, then gently brace your abdomen. Extend one arm and the opposite leg until they align with your torso, pause, and return without shifting your pelvis. Shorten the reach if your lower back arches or your balance becomes unstable.
Hollow Body Hold — Lie on your back, draw your ribs toward your pelvis, and press your lower back firmly into the floor. Raise your shoulders and legs only as far as you can while keeping that contact, then breathe in short controlled cycles. Bend your knees or keep your arms by your sides if your lower back starts to lift.
Bicycle Crunch — Lie on your back with your hands lightly behind your head and lift both knees over your hips. Rotate your ribs so one shoulder moves toward the opposite knee while the other leg extends, then switch sides slowly. Keep your elbows open and avoid pulling on your neck; make the leg reach shorter if your back rises.
Russian Twist — Sit with your knees bent and heels on the floor, then lean back slightly while keeping your chest lifted. Hold your hands together and rotate your ribs toward each side rather than moving only your arms. Reduce the lean or sit fully upright if your lower back rounds or feels strained.
Glute Bridge March — Lie on your back with knees bent, press through both heels, and lift your hips into a bridge. Keep your pelvis level as you raise one foot a few centimetres, replace it, and alternate sides. Lower the bridge or return to a standard two-leg bridge if your hips drop or twist.
Donkey Kick — Start on all fours and brace your abdomen so your spine remains neutral. Keeping one knee bent, press that foot upward until your thigh approaches the line of your torso, then lower it with control. Stop the lift before your waist arches, and keep equal pressure through both hands.
Fire Hydrant — Set up on all fours with your hands and knees directly beneath your joints. Keep the knee bent as you lift it out to the side, pause before your pelvis rotates, and lower it slowly. Make the range smaller if you cannot keep both shoulders and hips facing the floor.
Sumo Squat — Stand wider than shoulder width and turn your toes outward only as far as your hips allow. Sit down between your legs while your knees follow the direction of your toes, then press through the whole foot to stand. Reduce the depth if your knees collapse inward or your heels begin to lift.
Lateral Lunge — Take a wide step to one side and point both feet mostly forward. Push your hips back over the stepping leg while the other leg stays long, then drive through the bent-leg foot to return. Keep that knee aligned with its toes and use a shorter step if the inner thigh feels strained.
Curtsy Lunge — Stand tall, move one foot diagonally behind the other, and keep most of your weight on the front foot. Bend both knees straight down while keeping your hips facing forward, then press through the front heel to return. Make the diagonal smaller or use a regular reverse lunge if the front knee twists.
Single-Leg Romanian Deadlift — Stand on one leg with a soft knee and keep your hips square to the floor. Send the free leg behind you as your torso tips forward from the hip, then squeeze the standing-side glute to return. Hold a wall or chair and shorten the range until you can move without rounding your back.
Step-Up — Use a step that cannot slide and place your whole working foot on top. Lean slightly forward, press through that foot to stand, and lower under control without pushing hard from the trailing leg. Choose a lower step and use nearby support if your knee turns inward or your balance is uncertain.
Inchworm — From standing, soften your knees, fold forward, and place your hands on the floor. Walk your hands out to a strong high plank, pause without letting your hips sag, then walk back and stand. Bend your knees more or shorten the hand walk if your hamstrings or lower back feel strained.
Squat Thrust — Squat down, place both hands on the floor, and step or jump both feet back into a plank. Return your feet beside your hands, lift your chest, and stand before beginning the next repetition. Keep the landing quiet and switch to stepping one foot at a time if your back rounds or your form breaks.
Reverse Plank — Sit with your legs extended and place your hands behind your shoulders with fingers toward your feet or slightly outward. Press through your hands and heels to lift your hips until shoulders, hips, and feet form a long line. Keep your shoulders away from your ears and switch to forearm support if your wrists hurt.
Prone Y Raise — Lie face down with your forehead on a towel and extend your arms diagonally to form a Y. Point your thumbs upward and lift your arms only a few centimetres while keeping your shoulders away from your ears. Draw your shoulder blades gently down and back, then lower slowly without arching your waist.
Walking Lunge — Stand with feet hip width apart and take a long, stable step forward. Keep your torso upright as the rear knee lowers toward the floor, then drive through the front heel into the next step. Keep each knee aligned with its toes and bring your feet together between steps if you feel unsteady.