Body Squat
You squat every time you sit or stand. It works your legs and your glutes, the most powerful muscle group in the body. If done incorrectly, squats can be hard on your knees. As you squat, keep your butt pushed out, like you are about to sit on a chair.
Push-Up
There’s a reason push-ups are a go-to exercise for body builders. They effectively work the muscles in your shoulders and chest. If standard push-ups are too challenging, try them with your knees on the floor. That will reduce the amount of weight you need to lift.
Plank
A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs. Plank tones your abs and builds strength in your upper body. Additionally, planks strengthen both the abdominal and low back muscles simultaneously and can have a beneficial effect for people with low back pain.Plank pose can be hard on your wrists, which is why we suggest doing a plank on your forearm.
Bodyweight Split Squat
This variation on a squat really targets (the quadricep and hamstring muscles in your legs as well as the glutes. If balance is an issue, you can do this exercise close to a wall, resting your hand on it for support.
Burpee With Push-Up
This total body exercise will get your heart pumping fast, but don’t sacrifice form for speed. Keep your body in control as you move through the exercise.Try to pace yourself and your breathing. Take an in breath before you squat and breathe out during the push-up.
Leg Raises
Build your core strength without getting off the floor. The legs down exercise is great for lower back pain, but be sure move your legs in a controlled manner throughout the exercise.As you raise your legs, press your lower back into the floor and engage your ab muscles. This will ensure that your core is doing most of the work, not your hips.
Mountain Climbers
This exercise mimics the motion climbers make as they climb steep peaks, except it’s done on the soft, flat surface of your floor. Mountain climbers are total body workouts, building strength in your core, back, arms and legs — not to mention your heart. If this exercise puts too much strain on your wrists, try elevating your upper body by placing your hands on a step to reduce the weight being placed on your arms.
Health and Fitness 