Feet hip width apart, with your knees going over your toes. Try to go down so that your thighs are parallel with the floor. Try to keep your heels on the floor. If you have a knee injury or if you find it too hard to go down that low just shorten the range.
Repeat 15 times.
Tip: Try to keep your heels on the floor, but if you find this is a problem simply turn your toes out a little.


Place hands shoulder width apart. On your knees for beginners or up on the toes for advanced. Keep your body flat, and neck in line with the spine. Slowly lower yourself down, and then push back up again. Complete as many as you can.

Tip: If you would like to be able to do full push ups (legs straight), but do not have the strength, start out by lying face down on the floor with your hands beside your shoulders. Push up, “snaking” your body up if you have to. Lower down in a controlled manner and rest at the bottom before completing your next rep. It might feel like you are cheating but this is great strategy for improving your push-ups!


(Hands on Thighs)

Place both feet flat on the ground. Bend knees to 90 degrees. Place your hands on your thighs and use your abdominals to lift your upper body until your shoulder blades are off the ground, sliding your hands up your thighs. Slowly lower to starting position.
Repeat 10 times.


Find a stable chair or bench and step up keeping the knee in line with the toes. Be sure to keep shoulders back and torso erect. Step down and repeat with the same leg.
Complete 10 times, each leg.

Tip: When stepping up, place your feet so that they run along parallel lines. This will ensure that you are well balanced and will help to work the overall thigh area. Do not lean forward. This causes stress to the lower back and should be avoided.

Elbow to Knee

Lift your right knee up, twist your body and touch it with your left elbow, then complete with the opposite side. Repeat 10 times each side.