Squats


Start with your feet slightly wider than hip-distance apart. Clasp your hands together at chin height. Push into your heels as you sit back, as if into a chair, bending at the knees until your thighs are parallel to the floor, or as close to parallel as you can manage. Continuing to push through your feet, slowly return to a standing position. Repeat 10 to 15 times. 


Pelvic Press


Lie on a mat with your back flat against the floor, knees bent, feet shoulder-width apart. Clench your glutes and push through your heels as you raise your hips off the ground and towards the ceiling. Hold for 1 second, then lower to the floor again. Perform 8 to 10 reps.


Lunges 


Stand tall with your shoulders back and engage your core. Take a big step forward with your right leg and bend at the knees until both legs form 90-degree angles. Your right knee should be directly above your ankle and your left knee should not touch the floor. Pushing through your heels, return to starting position. Perform 8 to 10 reps. 


Tricep Dips


First, find a sturdy bench or chair and have a seat on the edge. Place your hands on either side of your hips and grip the edge of the seat. Scoot forward until your hips are just off the seat. Make sure your shoulders are back and down. This is starting position. Engage your core as you lower yourself to the floor by bending your elbows. Don’t let your elbows flare out. Slowly push yourself back to the starting position. Perform 8 to 10 reps.


Criss-Cross Bow


Stand tall with your arms crossed over your chest so that each hand is holding the opposite shoulder. Tightening your abs, hinge at your hips and lean forward until your chest is parallel (or close to parallel) to the floor. Tense your leg muscles as you return to a standing position. Perform 8 to 10 reps.


Crunches


Lie on a mat with your back flat against the floor. Bend your knees so that your feet are a few inches from your glutes. Bend your elbows and bring your hands to the sides of your head. Tighten your core. Exhale and lift your shoulders off the floor with your abs and hold for 1 second. Lower your shoulders to the ground again. Perform 15 to 20 reps.