Simple exercises that can be done on a day-to-day basis and with minimal equipment.
1. Assume a pushup-like position on the ground, with your forearms and toes supporting your body.
2. Create a straight, solid line with your body from head to toe.
3. Maintain this position for desired amount of time. (standard: 30 seconds)
* Keep your hips in check = don't allow them to dip or sag.
* Hold the pose for as long as you can maintain proper form - if your form begins to suffer before your goal time, work up to being able to do the full time in perfect form.
1. Stand upright with your feet slightly wider than shoulder-width apart, toes pointed out.
2. Keeping your back straight, lower your body down as if you are sitting down into a chair, until your thighs are at least parallel to the ground. For maximum benefits, move your body as low as you can comfortably go.
3. Rise back up to the starting position. Repeat.
*Make sure your knees do not pass over your toes, and keeps your abs tightly activated to ensure a straight spine.
1. Get into a plank position with hands planted slightly wider than shoulder width apart. Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral.
2. Begin to lower the body—back flat —until the chest nearly touches the floor. Keep the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
3. Keeping the core engaged, exhale as you push back to the start position.
*Don't let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement.