Burpees: A full-body exercise that boosts strength and aerobic capacity. Start in a standing position, drop into a squat with your hands on the ground, kick your feet back into a plank position, do a push-up, return to the squat position, and jump up.
Mountain Climbers: Great for building cardio endurance, core strength, and agility. Start in a plank position and alternate bringing your knees towards your chest as quickly as you can.
Plank: Excellent for core conditioning and also works your glutes and hamstrings, supporting proper posture and improving balance. Hold a plank position, either on your hands or forearms, keeping your body in a straight line from head to heels.
Russian Twists: Sit on the floor with your knees bent and feet off the ground. Lean back slightly and use a medicine ball or dumbbell to perform twists from one side of your body to the other, engaging your core throughout.
Bicycle Crunches: Lie on your back with hands behind your head and legs raised and bent at 90 degrees. Alternate elbows to the opposite knee while pedaling your legs as if cycling.
Leg Raises: Lie flat on your back, legs straight, then raise them to the ceiling while keeping your lower back pressed to the floor. Slowly lower your legs back down just before touching the floor.
Squats: Focus on form to protect your knees. Stand with feet hip-width apart, squat down as if sitting in a chair, keeping your weight on your heels, then return to standing.
Push-ups: Traditional push-ups build upper body strength and engage your core and lower body. Modify by doing them on your knees if necessary.
Pilates: Incorporating a Pilates routine can strengthen your core, improve flexibility, and increase overall body strength. Pilates exercises often focus on precise movements and controlled breathing.