Exercises You Can Do at Home by Tyrone Minor
Standing with your legs shoulder with apart, chest out (air filled) and maintain a natural curve in your spine. Make sure to bend at the knees, not the waist, keeping your center of gravity (weight and balance) on your heels and abs contracted (as you would if you were preparing to get hit). Squat until your thighs are parallel to the ground. To maintain proper posture with your upper body, extend your hands out in front of you, or interlocked and behind your head. Inhale on your way down and exhale on your way up. The action should simulate sitting in a chair. Perform three to four sets of 10-15 repetitions.
Assume a prone position (stomach facing the ground), with your hands underneath your shoulders and arms and legs extended (i.e. with your body off of the ground). Inhale as you lower your body towards the ground and exhale as you press your body off of the ground. Make sure to brace your core (abdominal muscles), that is, pull your belly button towards your spine. To modify the exercise, do them with your knees on the ground. Perform three to four sets of 8-15 repetitions.
With the same starting position as a push-up, hold your self off of the ground with arms extended, hands underneath shoulders, legs extended and core braced. Be sure to maintain a straight line from your shoulders through to your hips, knees and ankles. To modify, perform while on your knees. Hold the position for 10-30 seconds. Perform three sets.
Start at the base of the stairs or a solid platform that is approximately 10-14 inches in height. Step up with one foot, then the other and step back down in the same order. Reverse the order in which you step up making sure to push through the heels with each step. Perform three to four sets for time, for example, the highest number of steps you can perform in 30 seconds.
Start by sitting in a chair or on a firm platform. Place your hands by your side with your fingertips facing forward. Move your bottom away from the chair/platform. Your knees should be bent at 90. Bend your elbows until your arms are 90 and then push your body back up until your arms are extended. Perform three to four sets of 8-12 repetitions.