Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Chair Squat
2 sets 路 10 reps 路 30s rest
Sit back to a chair, tap lightly, then stand. Keep knees tracking over toes and use a higher chair if needed.
Steps
Stand in front of a chair with feet about hip-width apart.
Reach hips back toward the chair.
Tap the chair lightly without collapsing into it.
Press through both feet and stand tall.
Repeat with smooth control.
Cues
Sit back first.
Knees track over toes.
Stand tall with control.
Common mistakes
Dropping heavily onto the chair.
Letting knees cave inward.
Using a chair that is too low.
2. Incline Push-Up
2 sets 路 8 reps 路 30s rest
Hands on a counter, desk, or wall. Lower with control and keep the body in one long line.
Steps
Place hands on a wall, desk, or counter.
Step feet back until your body forms a long line.
Bend elbows and lower chest toward the surface.
Pause before shoulders shrug.
Press the surface away and return to the start.
Cues
Body stays long.
Lower with control.
Shoulders stay away from ears.
Common mistakes
Letting hips sag.
Shrugging shoulders toward ears.
Using a surface that is too low.
3. Bodyweight Hip Abduction
2 sets 路 12 reps 路 1s hold 路 25s rest 路 both sides
Lie on your side and lift the top leg with control. Keep the pelvis stacked and make the movement small if the lower back takes over.
Steps
Lie on your side with legs long and hips stacked.
Brace lightly so the pelvis stays still.
Lift the top leg without rolling backward.
Pause briefly at a comfortable height.
Lower the leg slowly and repeat.
Cues
Hips stay stacked.
Lift from the side hip.
Move slowly.
Common mistakes
Rolling the pelvis backward.
Swinging the leg quickly.
Lifting so high the back arches.
4. Hand Plank
2 sets 路 20s hold 路 25s rest
Hold a high plank with straight arms. Keep the body long, breathe steadily, and lower the knees if the position feels too intense.
Steps
Place hands under shoulders and step feet back.
Press the floor away through both hands.
Keep shoulders, hips, and ankles in one long line.
Brace gently without holding your breath.
Lower knees to rest if the shape starts to break.
Cues
Press the floor away.
Body stays long.
Breathe steadily.
Common mistakes
Letting hips sag.
Shrugging shoulders toward ears.
Holding the breath.
5. Reverse Lunge Step-Back
2 sets 路 6 reps 路 30s rest 路 both sides
Step back into a shallow lunge and return. Hold support and keep the front knee comfortable.
Steps
Stand tall near a wall or chair for support.
Step one foot back into a shallow lunge.
Keep the front foot planted and front knee comfortable.