1. Stand straight with your feet shoulder-width apart and your toes pointing forward. Keep your arms relaxed in front of you, palms facing your thighs, as if you were holding an imaginary barbell.

2. Hinge at the hips and bend the knees slightly, lowering your torso towards the floor, maintaining a neutrally straight spine. Your arms will lower towards your feet.

3. When your hands reach your knees or shins, pause for a second, and then push through your heels to stand back up to the starting position. Keep your back straight throughout the movement.

4. Repeat the exercise for the desired number of reps.

1. Stand with your feet shoulder-width apart and toes pointed slightly outwards.

2. Lower your hips down and back as if you were sitting on a chair.

3. Keep your weight in your heels and your chest up as you lower down.

4. Push through your heels to return to the starting position.

1. Begin by standing upright, feet hip-width apart, and hands either relaxed to the sides or gently clasped in front of your chest.

2. With your left foot, ‘draw’ a semicircle until your left foot is behind your right, at a lunge distance.

3. Drop into a lunge, as deeply as possible, without allowing your knee to touch the floor.

4. Contract your gluteal muscles and return to starting position.

5. Repeat for the opposite leg to complete one rep.

1. Stand with your feet hip-width apart and your toes pointing forward.

2. Slowly rise up onto the balls of your feet, lifting your heels as high as you can go.

3. Pause briefly at the top of the movement, then slowly lower your heels back down to the ground.

4. Repeat for the desired number of reps.

1. Start in a middle plank position with your hands directly under your shoulders and your body in a straight line.

2. Lift your right foot off the ground and bring your right knee towards your right elbow, engaging your core and obliques.

3. Return your right foot back to the starting position while maintaining the plank position.

4. Repeat the movement on the other side, lifting your left foot and bringing your left knee towards your left elbow.

5. Continue alternating sides, maintaining control and stability throughout the exercise.

1. Lie on your back with your legs extended and your arms by your sides.

2. Keeping your lower back pressed into the floor, engage your core and lift both legs towards the ceiling, using your abdominal muscles.

3. Slowly lower your legs back down towards the floor, maintaining control and avoiding any arching in your lower back.

4. Repeat the movement for the desired number of repetitions.

1. Lie on your back with your knees bent and your hands lightly touching the sides of your head. Lift your feet off the ground and bring your knees towards your chest.

2. Straighten your left leg while simultaneously rotating your torso, bringing your left elbow towards your right knee. Keep your shoulder blades off the ground.

3. Return to the starting position and repeat on the other side, straightening your right leg while bringing your right elbow towards your left knee.

4. Continue alternating sides in a fluid and controlled motion.

5. Complete the desired number of reps or time, then release your head, neck, and shoulders back to the ground, and lower your legs back to the starting position.

1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head-to-toe. Lower yourself down to your forearms.

2. Engage your core, glutes, and leg muscles to hold the position, ensuring your hips are neither too high nor too low.

3. Keep your neck aligned with your spine and your gaze towards the floor.

4. Hold the plank for the desired duration, maintaining proper form and breathing rhythm.