1. Pulsing Sumo Squat

1: Stand with your feet wider than hip-width apart and your toes turned out at a 45-degree angle.

2: Place your hands on your hips or in front of your chest for balance.

3: Lower your body into a sumo squat position, bending your knees and lowering your hips until your thighs are parallel to the ground.

4: Once you're in the squat position, pulse up and down about 2 to 3 inches by quickly moving up and down without fully standing.

5: Do 10 to 20 pulses in this position, squeezing your glutes and inner thighs as you pulse.

6: Stand up, straightening your legs and returning to the starting position.

7: Repeat for the desired number of reps.

2. The 100

1: Lie on your back with your arms at your sides and your legs raised off the floor at a 90-degree angle.

2: Engage your abs and lift your head and shoulders off the mat, reaching your arms forward to point at your toes.

3: Begin pumping your arms up and down, taking five breaths in and five breaths out for a total of 100 pumps.

4: As you pump your arms, keep your abs engaged and your legs straight and lifted. Imagine pressing your lower back into the mat to avoid arching your spine.

5: Finish by lowering your head, shoulders, and legs back down to the mat.

3. Standing Knee to Elbow

1: Stand with your feet hip-width apart and your arms down at your sides.

2: Place your hands behind your head.

3: Lift your left knee up to hip height and bring your right elbow down to meet it, contracting your abs as you do so.

4: Lower your left foot back down to the ground and return your right arm to behind your head.

5: Now, repeat the same movement with your right knee and left elbow.

6: Continue alternating sides for the desired number of reps.

4. Criss Cross

1: Lie down on an exercise mat with your back flat on the ground and your legs extended.

2: Place your hands behind your head, interlacing your fingers.

3: Bend your left knee and lift your feet off the ground, keeping your right leg straight.

4: Raise your head, neck, and shoulders off the ground. Extend your left leg straight out while bringing your left elbow towards your right knee and your right knee towards your left elbow.

5: Return to the starting position, and repeat the same motion on the other side, bringing your left elbow towards your right knee while extending your left leg straight out.

6: Continue alternating sides in a criss-cross motion for the desired number of reps.

5. Scissors

1: Lie down on your back with your legs straight out in front of you and your arms at your sides.

2: Lift both legs off the ground, keeping them straight and together.

3. Next, engage your core muscles and lift your buttocks off the ground, placing your hands behind them for support.

3: Inhale, and as you exhale, lower your right leg towards the ground and lift your left leg towards you.

4: Inhale, and then exhale, switching legs so that your left leg lowers towards the ground and your right leg lifts towards you.

5: Continue to alternate legs in a scissoring motion for the desired number of reps.

6. Bird Dog Crunch

1: Begin on your hands and knees with your wrists under your shoulders and your knees under your hips.

2: Extend your right arm straight out in front of you while simultaneously extending your left leg straight out behind you.

3: Keeping your core engaged, slowly bring your left elbow and right knee towards each other until they meet under your body.

4: Pause for a moment, then slowly return your arm and leg back to the starting position.

5: Repeat the movement on the opposite side, extending your right arm and left leg before bringing them together.

6: Continue to alternate sides for the desired number of reps.

7. Teaser

1: Begin by lying on your back with your arms straight up towards the ceiling and your legs extended out in front of you.

2: Engage your core muscles and slowly lift your legs and upper body off the ground at the same time, balancing on your sitting bones.

3: Reach your arms forward towards your feet and hold the position for a few seconds, then slowly roll back down to the starting position.

4: Repeat the movement for a total of 6 to 8 repetitions, gradually increasing the number of repetitions over time.

8. Leg Circle

1: Lie on your back with your arms at your sides and your legs extended.

2: Lift your left leg straight up toward the ceiling, keeping it perpendicular to the ground.

3: Circle your left leg clockwise, making small, controlled movements with your leg. Make the circle as wide as you comfortably can without lifting your hip off the mat.

4: After 5 to 10 clockwise circles, reverse direction and circle your right leg counter clockwise for 5 to 10 circles.

5: Lower your right leg back down to the mat and repeat the exercise with your left leg.

9. Pulsing Leg Lift

1: Start on your hands and knees with your wrists under your shoulders and your knees under your hips.

2: Engage your core and keep your spine in a neutral position.

3: Lift one leg straight out behind you so the top of your foot is facing the ground.

4: With your leg in the lifted position, pulse it up towards the ceiling for a few inches and then lower it back down to the starting position.

5: Repeat the pulses for 10 to 12 reps before lowering your leg back down to the starting position.

6: Switch to the other leg and repeat the same movement for 10 to 12 reps.

10. Toe Taps

1: Lie on your back with your knees bent and feet flat on the floor.

2: Engage your core muscles and lift both feet off the ground so that your knees are bent at a 90-degree angle.

3: Pull your knees back towards your chest then slowly lower both feet to tap the floor before lifting your legs back up.

4: Repeat for the desired number of reps.

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