This on is an oldy but goodie. Push-ups work your chest, shoulders, triceps and core for a complete muscle-building exercise. If you can’t do a push-up, it’s easy to modify doing the same movement with your knees bent slightly and remaining on the floor, or work up to push-ups by starting on an incline. Use the same technique above against a wall. Place your hands just beyond shoulder-width on a wall, tighten core and press up and lower back to the floor.
2. Standing Lunges
From a standing position, feet hip-width apart, take a giant step forward with knee bent at 90 degrees. Keep knees over ankles and shoulders over hips. Take step back then do another step with the other foot and repeat until fatigued. Go for three sets of 10 with each leg. Also look to cardio work, like hiking or walking up and down steps in your house to combine leg work with cardio.
Squats are one of the best exercises you can do. Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head. Begin by pushing your hips and butt back and bending at the knees. Look straight ahead and keep your chest up and back flat. Your back should remain in this neutral position throughout the movement. Squat down as low as you can and then pop back up to the starting position by driving through your heels. Weight should remain on your heels throughout the exercise. (Pictured above is a variation, the jump squat.)
Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds. Roll onto your other side and repeat.
Start on all fours.Pull your right knee toward your chest, keeping your foot flexed.Then, kick your right leg up behind you and toward the sky, then back down, keeping your knee bent and foot flexed.Repeat on the other side.
Start on all fours.Lift your right leg, extending it behind you.Swing your right leg to the right side and then back to center.Repeat on the other side.
7. Fire Hydrants
Start on all fours.Lift your right leg to the side, keeping your knee bent, until your knee reaches hip height.Lower to start, hovering your knee above the ground.Repeat on the other side.
8.Single-Leg Glute Bridges
Lie on your back with your knees bent and feet flat on the floor.Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip.Raise your hips and lower them back to the ground, keeping your leg in the air.Repeat on the other side.
Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.
Stand with your feet shoulder-width apart, arms by your sides.Bend your knees and reach forward to place your hands on the floor.Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.Use your arms to quickly push your body back up and hop your legs back under your body.Jump straight up into the air, reaching your arms overhead. End with your knees slightly bent.