The Five Basics

Perform a normal body weight squat with your arms held up in a Y-position. Brace your abs and keep spine in a neutral position as you bend your legs and lower yourself so that your thighs are parallel to the floor. This also works the muscles of your upper back and helps counter-act the negative effects of sitting at a computer all day.

Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the ground. When you feel a good stretch in your chest and shoulders hold for 1 second and press up back to the starting position. Exercise description by Michael Diebler.

Stand with your feet shoulder-width apart. Step forward with your right leg, taking a slightly larger than normal step. Press the front of your left foot into the ground and use it to help keep your balance. The left knee should also be bent. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your right thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position, but don’t step back. Stay in a split-squat stance; perform all reps for one leg and then switch.

Start in a pushup position, brace your abs and slowly bring one knee towards your chest. Touch the toe to the ground and then return your foot to the start position. Alternate sides. Keep your abs braced and your hips low. Do not let your hips sag or rotate.

Stand with your feet shoulder width apart, and take a large step backward with your right leg. Contract your glutes, brace your abs and keep your spine in a neutral position. Bend both knees and lower yourself into a regular lunge position so that your left thigh is parallel to the floor. Bring right leg back to start position and switch legs. These require less balance than forward lunges but also work the glutes and hamstrings more than forward lunges.