1. Find a sturdy doorway that has a flat, wide doorframe.

2. Stand facing the doorway and hold onto the sides of the doorframe at chest height.

3. Lean back as far as you safely can while holding yourself stable, keeping your body in one straight line and your heels planted on the ground.

4. Engage your back muscles to pull your body back towards the doorframe, squeezing your shoulder blades and lats together.

5. Pause briefly at the top of the movement and then slowly lower yourself back to the starting position.

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. Position yourself face-down on the floor with arms stretched out in front of you, palms facing the floor, legs closed.

2. Slowly lift your chest, arms, and legs slightly off of the ground.

3. Slowly so as to feel the tension and resistance, move your arms down toward the hips and legs outward, and then return to the original position, as though you’re performing jumping jacks or a snow angel.

4. Rest limbs on the ground briefly before beginning the next rep.

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. Position yourself in a side plank, left shoulder over left elbow and body in a strong, straight line.

2. Reach the fingertips of your right hand toward the ceiling.

3. Engage your core and twist your torso to the left, bringing your right hand down through the space between your torso and the floor as if you were trying to reach the wall behind your body.

4. Slowly rotate back to starting position. 5. Complete the desired number of repetitions before switching sides.

1. Stand straight up with your arms relaxed by your sides. 2. Keeping your arms straight, raise them overhead and slightly out to the sides to create a Y shape with your body. 3. Hold the Y position for a few seconds, then slowly lower back down to the starting position. 4. Repeat for the desired number of reps. 5. To increase the difficulty, you can hold light weights or resistance bands in your hands during the exercise.

1. Stand in a doorway, facing the doorjamb, feet hip-width apart. Bend both elbows at 90-degrees, make a fist, and place your fists against the wall.

2. Press into the wall as if you were attempting to push through the wall and into your abdomen. Your shoulder should be engaged, but you shouldn’t move your shoulder at any point during this movement.

3. Hold for a count of 5 and release. Repeat.

1. Stand with your feet shoulder-width apart and your arms straight out to your sides, parallel to the ground.

2. Cross your left arm over your right arm in front of your body.

3. Open your arms wide as possible, and then cross your right arm over your left arm in front of your body.

4. Repeat the crossing and opening of your arms for the desired number of repetitions.