Start with a modified version if full push-ups are too challenging, like knee push-ups. Aim for 3 sets of 10-12 reps.
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Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing. Do 3 sets of 12-15 reps.
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Hold a plank position, keeping your body in a straight line from head to heels. Try to hold for 30 seconds to 1 minute, and repeat for 3 sets.
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Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Alternate legs and aim for 3 sets of 10-12 reps per leg.
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Lie on your back with knees bent and hands behind your head. Lift your upper body towards your knees, engaging your core. Do 3 sets of 15-20 reps.
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Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Hold for a few seconds, then lower down. Repeat for 3 sets of 12-15 reps.
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Sit on the edge of a chair or bench, placing hands shoulder-width apart beside you. Lift your body off the chair and lower it by bending your elbows, then push back up. Aim for 3 sets of 10-12 reps.
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Lie on your side with legs extended and prop yourself up on your forearm, forming a straight line from head to heels. Hold for 20-30 seconds on each side, and do 3 sets.
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Lie face down with arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, squeezing your back muscles. Hold for a few seconds, then lower down. Repeat for 3 sets of 12-15 reps.
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