Exercises to do everyday

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1. Squats

Target: Legs, glutes, and core
How to do it:

Stand with your feet shoulder-width apart, with toes slightly pointing outward.
Keep your chest up and your back straight as you lower your hips as if you're sitting into a chair.
Bend your knees until your thighs are parallel to the floor (or as low as you can comfortably go).
Keep your weight in your heels and press through them to return to standing.

Tip: Keep your knees behind your toes as you squat, and don’t let them cave inward.

2. Push-Ups

Target: Chest, shoulders, triceps, and core
How to do it:

Start in a plank position with your hands placed slightly wider than shoulder-width apart.
Lower your body toward the floor, keeping your elbows at a 45-degree angle from your body.
Keep your body in a straight line from head to heels (no sagging in the lower back).
Push through your palms to lift your body back to the starting position.

Tip: If standard push-ups are too difficult, modify them by doing them on your knees or against a wall.

3. Lunges

Target: Legs, glutes, and core
How to do it:

Stand tall with your feet hip-width apart.
Take a big step forward with your right leg and lower your body until both knees are bent at about 90 degrees (the back knee should hover just above the ground).
Push through the heel of the front foot to return to standing.
Alternate legs with each rep.

Tip: Keep your torso upright and avoid letting your front knee pass beyond your toes.

4. Plank

Target: Core, shoulders, and back
How to do it:

Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
Engage your core to prevent your hips from sagging toward the floor.
Hold the position for as long as you can, aiming for 30-60 seconds.

Tip: To make it easier, perform a plank on your knees. To make it more challenging, try lifting one arm or one leg.

5. Glute Bridges

Target: Glutes, hamstrings, and lower back
How to do it:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press through your heels, squeeze your glutes, and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Lower back down with control.

Tip: Keep your core engaged and don’t over-extend your back at the top.

6. Mountain Climbers

Target: Core, shoulders, and legs (cardio)
How to do it:

Start in a high plank position, with your hands directly under your shoulders and body in a straight line.
Drive one knee toward your chest while keeping the other leg extended.
Quickly switch legs, as if you're "climbing."
Keep a fast pace to get your heart rate up.

Tip: Keep your core tight to prevent your hips from sagging.

7. Superman

Target: Lower back, glutes, and shoulders
How to do it:

Lie face down on the floor with your arms extended in front of you and legs straight.
Simultaneously lift your arms, chest, and legs off the floor as high as you can, squeezing your lower back and glutes at the top.
Hold for a second, then slowly lower back down.

Tip: Avoid arching your neck too much; keep your head aligned with your spine.

8. Bicycle Crunches

Target: Core (especially the obliques and lower abs)
How to do it:

Lie on your back with your hands behind your head, elbows wide.
Bring your knees toward your chest and lift your head and shoulders off the ground.
Straighten your right leg while simultaneously rotating your torso to bring your left elbow toward your right knee.
Straighten your left leg while rotating your torso to bring your right elbow toward your left knee.
Alternate sides in a pedaling motion.

Tip: Keep your lower back pressed into the floor to avoid straining it.

9. Tricep Dips

Target: Triceps, shoulders
How to do it:

Sit on the edge of a sturdy chair or bench, placing your hands beside you with your fingers pointing forward.
Walk your feet out so your knees are bent at a 90-degree angle.
Lower your body by bending your elbows, keeping them pointing straight behind you.
Push through your palms to lift your body back up.

Tip: Keep your elbows close to your body throughout the movement.

10. High Knees

Target: Cardio, core, and legs
How to do it:

Stand tall with your feet hip-width apart.
Start jogging in place, but bring each knee up toward your chest as high as possible, alternating legs quickly.
Engage your core and pump your arms to maintain momentum.

Tip: Keep your back straight and avoid leaning forward as you run in place.

11. Side Plank

Target: Core (especially obliques)
How to do it:

Lie on your side with your legs extended and your elbow directly beneath your shoulder.
Lift your hips off the floor, creating a straight line from your head to your heels.
Hold the position for 30-60 seconds, keeping your core engaged and your body as straight as possible.

Tip: For a more advanced variation, raise your top leg or add a leg/arm reach under the body for extra challenge.

12. Dead Bugs

Target: Core, lower abs
How to do it:

Lie on your back with your arms extended toward the ceiling and knees bent at a 90-degree angle.
Slowly lower your right arm and left leg toward the floor, keeping your back flat against the ground.
Return to the starting position and repeat with the opposite arm and leg.
Alternate sides in a controlled, slow motion.

Tip: Engage your core to keep your lower back pressed into the floor at all times.

13. Step-Ups

Target: Legs, glutes, and calves
How to do it:

Stand in front of a sturdy bench, step, or platform.
Step up with your right foot, bringing your left foot to meet it, then step back down with your right foot, followed by the left.
Alternate which foot leads the step-up.

Tip: Keep your chest lifted and your core engaged as you step up. To increase intensity, hold weights or increase the height of the platform.

14. Leg Raises

Target: Lower abs, hip flexors
How to do it:

Lie flat on your back with your arms at your sides or under your hips for support.
Keep your legs straight and lift them toward the ceiling while engaging your core.
Lower your legs back down slowly without letting them touch the floor, then repeat.

Tip: If this feels too challenging, bend your knees slightly during the exercise.

15. Jumping Jacks

Target: Cardio, full-body
How to do it:

Stand with your feet together and arms by your sides.
Jump your feet wide apart while raising your arms overhead, then quickly jump back to the starting position.
Continue alternating in a rhythmic motion.

Tip: Try to land softly with a slight bend in your knees to reduce the impact on your joints.

16. Standing Calf Raises

Target: Calves and ankles
How to do it:

Stand with your feet hip-width apart, knees slightly bent.
Push through the balls of your feet and raise your heels as high as you can, engaging your calves.
Slowly lower back down.

Tip: For a greater challenge, try doing this exercise on the edge of a step, allowing your heels to drop lower than your toes at the bottom.

17. Superman Hold

Target: Lower back, glutes, shoulders
How to do it:

Lie face down with your arms extended in front of you and legs straight.
Lift both your arms, chest, and legs off the ground, squeezing your glutes and lower back.
Hold the position for 10-20 seconds, then slowly lower back down.

Tip: Try to avoid over-arching your neck—keep your gaze neutral and aligned with your spine.

18. Burpees

Target: Full-body (cardio, legs, chest, arms)
How to do it:

Start standing, then squat down and place your hands on the floor in front of you.
Jump your feet back into a plank position, do a push-up (optional), and then jump your feet forward toward your hands.
Explode upward into a jump, reaching your arms overhead, then land softly.

Tip: Keep your movements fluid and try to make the transitions as smooth as possible.

19. Russian Twists