1. Grab a towel or t-shirt, hold it in both hands, and stand in either squat position or upright with feet hip-width apart.

2. Hold the towel overhead with your arms extended, and pull on both sides of the t-shirt or towel as hard as you can, as if you were trying to rip it.

3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows out and back behind your body, squeezing your shoulder blades together.

4. When your hands get as close to your chest as possible, slowly return to the starting position and repeat until the set is complete.

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. 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 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. 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 arms and legs spread out, forming a star shape.

2. Engage your core and simultaneously lift your right arm and left leg, bringing them towards each other and meeting over your midline.

3. Lower your right arm and left leg back to the starting position and repeat on the other side, lifting your left arm and right leg.

4. Continue alternating sides, maintaining control and stability throughout the movement.

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.