Stand facing forward with your chest up. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Bend at your knees and hips, sticking your butt out like you're sitting into an imaginary chair. Keep your chest lifted and yo...

The Sumo Squat is a lower-body strength exercise that’s a variation of a standard squat. The key difference in this squat is that you take a wider stance and position your feet turned out.

Start by doing a regular squat, engage your core, and jump up explosively. When you land, lower your body back into the squat position to complete one rep.

Start lying on back with your arms extended overhead on the floor and your legs straight resting on a mat. At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.

Lie flat on your back with your fingertips behind your head, your knees bent, your legs together and your feet flat on the floor. Your elbows should be in line with your ears, or just below. Raise your upper body until you’re sat upright, or as close as you can get. As you do the exercise, you sh...

Lie on your back with your hands behind your head and the soles of your feet touching, so your legs form a diamond. Tuck your chin toward your chest, and then on an exhale, pull your sternum/ribs down toward the bellybutton as you curl your chest off the floor a few inches. Keeping your back flat...

Allow your shoulders and lower back to fall heavy to the floor. Draw your shoulders down away from your ears. To get into the starting position, lift your hands so your elbows are above your shoulders with your fists facing in toward each other. Lift your legs so your knees are directly over your...

Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it. Place your hands lightly on the sides of your head; don’t knit your fingers behind. Be careful not to yank your head with your hands at any point during the exercis...

Lie face-up on the floor with your legs and arms straight and lifted off the floor slightly. In one movement, lift your torso and legs as if you're trying to touch your toes. Lower your body back down.

Place your hands palms down on the ground beneath your shoulders. Lift your chest up off the ground by straightening your arms. Gaze upwards and keep your abdominals engaged.

Start by lying on your back, with your legs flat against the floor and your arms at your side. Hover your feet an inch or two above the floor and sweep them out to the side and back to center, hovering the entire time. At the same time, you move your legs, sweep your arms out from your side in a ...

Stand with your feet shoulder-width apart, holding a dumbbell in an overhand grip. Sit your hips back and lower into a squat, letting the dumbbell hang down to touch the floor directly beneath your chest. Your back should be straight and you should keep your chest and head up.
Return to standing ...

Get down on all fours, placing your hands slightly wider than your shoulders. Then straighten your arms and legs and lower your body until your chest nearly touches the floor. Finally pause, then push yourself back up.

Start in a press-up position. Bend your elbows until your forearms are on the floor beneath your shoulders so your body is in a straight line from your feet to your head. Keep your abs tight and look at the space between your hands to ensure a neutral spine position. Hold the position for as long...

Lie face down on a mat, with your legs straight and your arms outstretched in front of you. Raise both your arms and legs at the same time so that they are 10-15cm off the floor, forming a bowl shape with your body. Hold this position for a few seconds (imagine you’re flying at this stage, it wil...

Place your weights on the top of your shoulders. Bend your knees, keeping your back straight, into a 90 degree angle. Be sure to keep your butt outwards.

Lie on your back and extend your legs up to a 45-degree angle. Keep your arms straight and in line with the floor, palms facing down. Lift your head, neck and shoulders slightly off the ground. Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg. Rai...

Position your feet outside of shoulder width, toes pointed out. Grab the weight with a narrow grip, inside your shins. Keep your butt low, back flat, and knees pointed outward coming out of the hole. Engage your core. Pull the weight straight up your body. Reach full hip and knee extension, then ...

Stand upright and grip a weight with your hands at the 3 o'clock and 9 o'clock positions respectively. For the start position hold the weight by your waist. Slowly raise the plate past shoulder level while keeping your arms extended. Lower and repeat.

Start in a kneeling-plank position with your legs hip-width apart, ankles crossed, and body forming one straight line for the floor through the crown of your head. Now, with control, while keeping your hips and shoulders level and squared in front of you, lift one palm to the top of your opposite...

Stand holding your hands on your head. Contract your abdominal / core muscles to stiffen your torso. Exhale and slowly rotate your torso in one direction. Your head, chest and torso should all move together and avoid leaning your torso in the direction of your movement. Hold this end position bri...

Stand with your feet slightly wider than shoulder width and your toes turned outward. Put your hands behind your head and open your chest.
Tighten your core and glutes. Bend your knees until your thighs are parallel to the floor. Bend your torso to the side, moving your right elbow toward your ri...

Point one arm out straight in front and extend the opposite leg behind you, forming a straight line from your extended hand to the extended foot. Keep your hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping the back straight. Hold for ...

Stand tall, still gripping the ‘bell. Keep your arms long and loose while squeezing your shoulder blades together and engaging your core. Soften your knees, shift your body weight into your heels, and lower your butt back and down toward the wall behind you. Driving through your heels, explode th...