Begin lying on the floor face up. Extend one leg fully straight then, as you bring it back in, extend the other leg in the shape of an elongated bicycle. To modify, bring the first leg back to the start position before moving the other.

Begin lying on the floor face up and legs together. While keeping each leg straight, raise up one leg and tap heel to the ground. Repeat. Modify by keeping one leg on the ground throughout the movement as shown above.

Begin lying on the floor face up. Extend legs out wide and bring together.

Begin lying facedown on the floor. Kick feet up and down in the air almost tapping your heels on the ground whilst moving the opposite arm in synchrony.

Begin lying on the floor face up and legs together. Raise both legs to be perpendicular to the floor. While in the
position, lift head and chest towards the knees. Repeat. This exercise can be done with legs straight up or bent knees.

Begin on the floor facing up with knees bent. Begin by pulling up with your lower deep core muscles, without rolling or crunching the upper abs, reach to the ceiling using your deep core muscles. Keep the back slightly arched. Repeat.

Begin face up on the floor with knees bent. Sit up at an angle, bringing one elbow to the opposite knee. Repeat on both sides.

Begin sitting up on the floor with knees bent. Start with feet on the floor. Prgoress to feet in the air as your ability permits. Keeping the back arched and not slouching, twist slowly from side to side.

Keeping the core engaged and back straight, hold the plank on the forearms and toes

Begin lying on the floor facing up with knees bent. Engage core by pulling belly button to the floor. Hold for 5 seconds. Repeat.

Begin lying on the floor facing up with knees bent. Keeping the core engaged, raise one knee up and tap the heel down. Repeat.

Begin lying on the floor facing up with knees bent. Keeping the core engaged, raise both knees into the air. Lower one leg at a time as if marching.

Lift the hips up to the ceiling while keeping the body straight. Hold, then repeat on the other side.

The modified side planks are done on the knees and forearms instead of the feet and
forearms.

Begin in plank form. Keeping the hips down and back flat, bring one knee up to the elbow. Repeat on the other side.

Begin in side plank form. Keeping the hips elevated, raise the non-weight-bearing leg about 45 degrees and gently bring back down. Repeat. *This can be done on the knees to modify the side plank

Begin standing tall with a resistance band around the ankles. Keeping the moving foot facing forward, kick ~45 degrees out. Repeat.

Begin standing tall with a resistance band around the ankles. Keeping the moving foot facing forward, kick ~45 degrees behind. Repeat.

Begin with a resistance band around the ankles and legs together. Step to the side in a squat while keeping the chest up and feet forward. Repeat.

Can be done with or without a resistance band. Begin standing straight. Push the hips back and bend the knees, keeping the chest up during descent. Repeat

Begin with one leg in front of the other. Squat straight down while keeping the trunk elevated. Repeat.

Begin with feet together. Step forward and squat, keeping the trunk elevated and feet forward. Repeat.

Begin standing in front of a stool. Step up onto the stool with one foot and elevate onto the toes. Maintain good posture and repeat.

Begin against a wall with arms at 90 degrees. Rotate arms to be parallel with the floor. Repeat.

Begin against a wall with arms facing forward at your side. Raise arms to be parallel with the floor. Repeat.

Begin with arms at 90 degrees next to your shoulders. Press arms straight up into the air. Repeat.

Begin with arms facing forward at your sides. Curl pinkies in towards your shoulders. Repeat.

Begin with one arm behind head. Straighten arm at the elbow. Repeat.

Begin bent at ~45 degrees with arms bent at sides. Extend arms behind. Repeat.

Begin with arms in front. Pull arms in towards the bottom of the sternum. Repeat.

Begin with arms wider than shoulder width. Bring elbows down towards the mid back. Repeat.

Begin with Theraband shoulder-width apart and palms up. Pull the band out. Repeat.

While lying face down, begin each exercise with thumbs to the sky. Slightly raise arms off the ground while pinching shoulderblades together. Repeat.

Gently pull your head towards your neck. Hold for 30 seconds.

At a 90 degree angle, place elbow and forearm against the wall. Lean into the stretch in the front shoulder for 30 seconds.

With chin tucked and forehead resting on the ground, lift one arm straight overhead and pull shoulder blade in towards the spine.

With chin tucked and forehead resting on the ground, lift both arms straight out to sides and pull shoulder blades in together towards the spine.

With chin tucked and forehead resting on the ground, lift both arms bent in L-shape and pull shoulder blades in together towards the spine.

On elbows, keep the core tight and straight to prevent sagging of the lower back or overarching. The exercise can be performed on knees if too difficult.

In plank position, bring one knee up and out. Alternate legs and keep core tight to maintain stable trunk and prevent hips from turning outward.

On one elbow with legs and feet stacked, keep the core tight and straight to prevent hips from dropping down. The exercise can be performed on knees if too difficult.

With chin tucked and forehead resting on the ground, pull head up keeping chin tucked in. Shoulders and back should stay relaxed while the head comes up approximately 1-2 inches from the ground.

Take a large step forward and bend knees until both knees are bent in L-shape. Keep the upper body straight and both knees outward.

Standing straight and tall with a band around the ankles, push leg straight out to side. Keep core tight to prevent upper body from pivoting and keep the foot pointing straight forward.

Standing straight and tall with a band around the ankles, pull leg straight back. Keep core tight to prevent upper body from pivoting and keep the foot pointing straight forward.