McGill Curl Up

Begin by lying flat on your back with only one knee bent. Place your hands under the small of your back to monitor movement, ensuring your back does not touch the floor. Brace the core muscles and lift your head and tops of your shoulders, keeping the spine in neutral. For an added challenge, lift your elbows off of the floor.

Plank-Ups

Begin in a high-plank position. With minimal body movement, lower your right forearm to the ground. Repeat with the left. Keeping your back straight and tight, return to your right hand, and then the left.

Options: This can also be done from your knees. To up the challenge, balance something light (like a yoga block) on your back to ensure you are not wiggling.

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Original author: Jacob Ernst MSW RSW

One Arm Elevated Push-Ups

Get in a push-up position next to a stair, box, or other elevated surface and place your right hand on it with your left arm straight, both hands directly below the shoulders. As you squeeze your abs and glutes, lower your body as close to the ground as you can. Pause at the bottom before pushing yourself back up. (Modify this move by placing your knees on the ground.)

Some eaiser variations of push ups to help you build the strength to do a traditional one!

Arnold Press

Stand holding dumbbells at chin-height, palms facing in, with arms bent (A). Keep your elbows bent and rotate your wrists outward so your arms form 90-degree angles (B). Press the weights straight overhead ©. Reverse the motion to the starting position and repeat for all reps.

Extended Puppy Pose

Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.

As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don’t let your elbows touch the ground.

Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.

Breathe into your back, feeling the spine lengthen in both directions. Hold for 30 seconds to a minute, then release your buttocks down onto your heels.

Quad Rocking

Get down on all fours, and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position, and repeat.