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

2. Keeping your arms straight, retract your shoulder blades by squeezing them together. Your torso will move 2-3 inches towards the ground.

3. Reverse the movement by pulling your shoulder blades apart. Your torso will move 2-3 inches away from the ground.

4. Pause at the top of the movement, and then repeat the flow for the desired number of reps.

1. Stand with your feet shoulder-width apart and your hands behind your head or crossed in front of your chest.

2. Engage your core and hinge at the hips, keeping your back straight and your knees slightly bent.

3. Lower your torso towards the ground, keeping your head and neck neutral.

4. Pause at the bottom of the movement and then return to the starting position by squeezing your glutes and pushing your hips forward.

5. Repeat for the desired number of reps.

1. Begin in a high plank position with your hands gripping a pair of dumbbells placed shoulder-width apart.

2. Engage your core and lift one dumbbell up towards your ribcage while stabilizing with the other hand. Keep your elbow close to your body.

3. Lower the lifted dumbbell back to the ground and repeat on the other side.

4. Continue alternating sides for the desired number of reps.

1. Lie face down on a mat or a flat surface with your arms and legs extended straight out.

2. Engage your core and lower back muscles and lift your arms, legs, and chest off the ground simultaneously.

3. Hold the position for a few seconds and then slowly lower back down to the starting position.

4. Repeat for the desired number of reps.

1. Start by sitting on an exercise bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing your body.

2. As you press the dumbbells upward, rotate your wrists so that your palms are facing outwards at the top of the movement with your arms fully extended overhead.

3. Slowly lower the dumbbells back down to shoulder height, reversing the wrist rotation so that your palms are facing inward again.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.

2. Raise your arms out to the sides, keeping them straight, until they are parallel to the floor.

3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position with control.

4. Repeat for the desired number of repetitions.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inward.

2. Bend your knees slightly and hinge forward at your hips, keeping your back flat and your chest up.

3. Keeping your elbows slightly bent, lift the dumbbells out to the sides until your arms are parallel to the ground and your shoulder blades are squeezed together.

4. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, with your arms extended down by your sides and palms facing your body.

2. Keeping your arms straight, shrug your shoulders towards your ears as high as possible.

3. Hold this position at the top of the movement for a brief pause, then slowly lower the dumbbells back down to the starting position.