Exercises with clear images and instructions

The forearm rotates outward while the elbow remains close to the body.

1. 1

   Stand upright and attach the elastic band at elbow height. Bend your elbow to about 90 degrees and keep it close to your body. Hold your forearm diagonally inward across your abdomen.

2. 2

   Rotate your forearm outward against the band's resistance without letting your elbow leave your body. Keep your wrist straight and your upper body still. Then return your forearm to the starting position with control.

Standing calf raise in which both heels rise and lower together without external support.

1. 1

   Stand tall with your feet hip-width apart. Rest your arms by your sides. Keep your knees straight without locking them.

2. 2

   Lift both heels to the same height and rise onto the balls of your feet. Keep your knees and body still. Lower your heels slowly to the floor.

Standing calf raise in which both heels rise and lower together with support from a chair.

1. 1

   Stand tall behind a stable chair. Keep your feet parallel and hip-width apart and hold the backrest lightly.

2. 2

   Lift both heels to the same height and rise onto the balls of your feet. Keep your body still and use the chair for light support. Lower your heels slowly to the floor.

All-fours exercise in which one arm and the opposite leg extend in turn.

1. 1

   Start on all fours with your hands under your shoulders and knees under your hips. Keep your back straight and look down at the floor.

2. 2

   Lift your right arm forward and left leg back until they are level with your back. Keep your body still. Lower your hand and knee and change sides.

Standing exercise in which the hips and knees bend into a half squat and straighten again without support.

1. 1

   Stand tall with your feet about shoulder-width apart and toes turned slightly outward. Share your weight evenly across both feet. Let your arms hang by your sides.

2. 2

   Move your hips back and bend into a half squat while lifting your arms to shoulder height. Keep your heels down and knees over your feet. Stand up again and lower your arms.

Standing rotation exercise in which the right arm draws back and returns while the left arm stays forward.

1. 1

   Stand steadily with one foot slightly in front of the other. Keep both feet on the floor. Extend your arms forward at shoulder height with your hands close together.

2. 2

   Draw your right elbow back, turn your upper body right, and follow your right hand with your eyes. Keep your left arm forward and both feet still. Return your right arm and upper body slowly to the start.

Lying exercise in which the hips rise and lower while both feet stay on the floor.

1. 1

   Lie on your back with your knees bent. Keep your feet parallel and hip-width apart and rest your arms by your sides. Keep your knees over your feet.

2. 2

   Press both feet into the floor and lift your hips. Keep knees over feet and lift until your body forms a straight line from shoulders to knees. Lower your hips slowly and keep breathing calmly.

Lying hip lift in which the hips rise and lower with an elastic band above the knees.

1. 1

   Lie on your back with your knees bent and feet hip-width apart. Place the band around your thighs just above the knees. Keep your knees slightly apart and rest your arms on the floor.

2. 2

   Press your feet into the floor and lift your hips. Keep your knees slightly apart and lift until your body forms a straight line from shoulders to knees. Lower your hips slowly again.

All-fours back exercise that alternates between a rounded and gently arched back.

1. 1

   Start on all fours with your hands under your shoulders and knees under your hips. Round your back upward and let your head drop.

2. 2

   Lower your back gently and lift your chest. Look up carefully without moving your hands or knees. Then round your back upward again.

A neck exercise in which the head moves straight backward and then returns to the starting position.

1. 1

   Stand upright with your feet comfortably apart and your arms relaxed by your sides. Keep your head comfortable and look straight ahead.

2. 2

   Move your whole head and chin straight backward until a slight double chin forms. Keep looking straight ahead while your shoulders and upper body remain still. Then move your head forward to the starting position.

Side-lying exercise in which the top knee opens and closes while the heels stay together.

1. 1

   Lie on your left side with your knees bent. Stack your legs and keep your heels together. Rest your head on your left arm.

2. 2

   Lift your right knee without separating your heels. Keep your hips and upper body still. Lower the knee slowly again.

The barbell is lifted from the floor to upright standing and then lowered back with control.

1. 1

   Stand with your feet hip-width apart and the bar over the middle of your feet, close to your shins. Push your hips back, bend your knees and grasp the bar with an overhand grip just outside your legs. Keep your arms straight and your back neutral, brace your trunk and look slightly forward and down.

2. 2

   Push your feet into the floor and extend your hips and knees together to lift the bar to just below your knees. Keep the bar close to your legs with your arms still straight.

3. 3

   Continue until you stand upright with the bar close to your thighs, without leaning backward. Then push your hips back and bend your knees to lower the bar close to your legs until the plates rest on the floor again.

A standing squat in which the hips and knees bend and straighten with a kettlebell in front of the chest.

1. 1

   Stand with your feet about shoulder-width apart and turn your toes slightly outward. Hold one kettlebell close to your chest with both hands and point your elbows downward.

2. 2

   Move your hips back and bend your knees into a half squat. Keep your heels down, follow your feet with your knees, and use the close weight for balance. Stand up evenly without changing your grip.

A standing squat with both heels elevated on one shared wedge and a kettlebell in front of the chest.

1. 1

   Stand with both heels on one shared wedge and your forefeet toward the floor. Keep your feet about shoulder-width apart and turn your toes slightly outward. Hold one kettlebell close to your chest with both hands, with your elbows pointing down.

2. 2

   Bend your knees and lower your hips into a half squat. Keep your heels on the wedge, follow your feet with your knees, and hold the weight close. Stand up evenly without changing your grip or foot position.

A static shoulder exercise in which the elbow presses outward against a wall without the arm or body moving.

1. 1

   Stand upright side-on next to a wall with the arm you are training nearest the wall. Bend your elbow and place the outside of the elbow against the wall. Press the elbow outward without moving your arm or body, then release the pressure.

Kneeling exercise in which the upper back turns as one elbow moves between a downward and upward position.

1. 1

   Sit close to your heels with your knees wide and feet together. Place your left hand on the floor and right hand behind your head. Point your right elbow down and look toward it.

2. 2

   Turn your upper body and move your right elbow toward the ceiling. Follow the elbow with your eyes and keep your left hand and knees still. Turn back until the elbow points down again.

A seated lat pulldown in which the bar moves from fully extended arms overhead down to the upper chest and back.

1. 1

   Sit on the pad facing the weight stack with both feet on the floor and your thighs under the supports. Hold the bar with a grip slightly wider than shoulder width. Extend your arms overhead and keep your trunk upright.

2. 2

   Pull the bar down in front of your face to your upper chest. Drive your elbows downward and keep your trunk steady without swinging. Then return the bar upward with control until your arms are fully extended again.

All-fours exercise in which one leg at a time extends backward and returns.

1. 1

   Start on all fours with your hands under your shoulders and knees under your hips. Keep your arms straight and back still, and look down.

2. 2

   Extend your right leg straight back until it is level with your back. Keep your back still and do not let your hips turn. Return the knee and change legs.

Standing exercise in which an anchored resistance band is pulled toward the lower ribs and returned.

1. 1

   Stand in a small staggered stance facing the band attachment. Hold the band with both hands and extend your arms forward at lower-chest height.

2. 2

   Pull your elbows backward close to your sides until your hands reach your lower ribs. Keep your upper body upright and your shoulders down. Extend your arms forward slowly to return to the starting position.

A seated row in which the handle is pulled from straight arms toward the waist and then returned.

1. 1

   Sit on the pad with one foot on each footplate and your knees slightly bent. Hold the handle with both hands, extend your arms forward, and lean your upper body slightly forward.

2. 2

   Pull the handle toward your waist and bring your upper body upright. Draw your shoulders back and keep your elbows close to your body. Then extend your arms forward and return your upper body with control to the slightly forward-leaning starting position.

Seated exercise in which the right knee straightens and bends while the thigh rests on the chair.

1. 1

   Sit tall on the chair with both feet on the floor. Let your right thigh rest on the seat.

2. 2

   Pull your toes toward you and straighten your right leg almost fully in front. Keep your thigh on the seat and sit tall. Lower the leg slowly again.

Standing wall exercise in which both hands slide between bent arms and a Y position.

1. 1

   Stand tall close to the wall with your feet hip-width apart. Place both palms on the wall with your elbows bent.

2. 2

   Slide your hands up and outward until your arms form a comfortable Y. Keep your hands on the wall and your body still. Slide your hands down slowly.

A side-lying stretch in which the heel moves towards the buttock to stretch the front of the thigh.

1. 1

   Lie on your right side with your right leg straight and support your head with your right arm. Bend your left knee, hold your ankle with your left hand and draw your heel towards your buttock. Keep your shoulders and hips stacked, release slowly and repeat on the other side.

Side-lying rotation in which the upper body opens backward and returns.

1. 1

   Lie on your right side with your right leg straight. Bend your left hip and knee in front of you and rest your knee and lower leg on the surface. Place your hands lightly by your ears and bring your elbows together in front of you.

2. 2

   Move your left elbow upward and backward as you turn your upper body to the left. Keep your pelvis and legs in place. Pause at a comfortable end position, then slowly turn back until your elbows meet again. Perform the movement on the other side as prescribed.

Static standing exercise in which balance is held on one leg at a time without hand support.

1. 1

   Stand on your left foot with the whole foot down and knee slightly bent. Lift your right foot and keep your body tall without using your hands. Hold for the prescribed time, lower your foot slowly, and change legs.

A single-leg exercise in which the upper body tilts forward and the free leg extends backward with a weight plate in the hands.

1. 1

   Stand upright with your feet hip-width apart. Hold the weight plate in both hands with straight arms. Keep your hands just in front of your thighs.

2. 2

   Stay on your right leg with the knee slightly bent and tilt your upper body forward. Extend your left leg straight back and lower the plate toward the floor with straight arms. Return to the starting position.

Chair exercise in which the body moves from sitting to standing and back without using the hands.

1. 1

   Sit near the front of the chair. Keep your feet hip-width apart on the floor and knees over your feet. Keep your back straight, look forward, and cross your arms over your chest.

2. 2

   Lean your upper body forward until your shoulders are over your feet. Lift clearly away from the chair seat. Keep your feet down and arms crossed.

3. 3

   Stand up tall in front of the chair with your arms crossed. Move your hips back and bend your knees as you sit again. Sit down slowly with your feet in the same place.

Standing exercise in which the upper body bends forward toward the feet and returns upright.

1. 1

   Stand tall with your feet parallel and hip-width apart. Share your weight evenly across both feet. Keep your knees straight, rest your arms by your sides, and look forward.

2. 2

   Bend your upper body forward as far as feels comfortable and let your arms reach toward your feet. Keep your knees straight and feet still. Rise slowly again.

A straight leg moves out to the side and back while standing.

1. 1

   Stand behind the chair with both feet on the floor. Rest both hands lightly on the chair back and look straight ahead.

2. 2

   Move your right leg straight out to the side, keeping the knee straight and the foot pointing forward. Remain standing on your left leg and keep your upper body still. Then return your right foot beside the left.

A standing stretch in which the heel moves towards the buttock to stretch the front of the thigh.

1. 1

   Stand upright beside a wall and hold it with your left hand. Bend your right knee and hold your ankle with your right hand. Gently draw your heel towards your buttock, keep your knees close, then switch legs.

A standing spiral rotation in which the trunk turns from side to side and the arms follow loosely around the body.

1. 1

   Stand with your feet about shoulder-width apart and bend your knees slightly. Lengthen your spine and let your arms hang loosely by your sides.

2. 2

   Begin the turn in your upper back and let the movement continue through your trunk. Let your arms swing heavily and loosely around your body. Swing back through the centre and continue to the other side.

Cycle while seated with a steady rhythm and stable upper body.

1. 1

   Adjust the saddle so your knee is slightly bent when the pedal is at its lowest point. Sit centred on the saddle with your feet on the pedals. Hold both hands on the upper handlebars, and pedal gently and evenly with relaxed shoulders.

A step-up led by the left leg, with the right foot following onto the platform.

1. 1

   Stand upright in front of the step platform with both feet on the floor and your arms relaxed.

2. 2

   Place your whole left foot on the platform. Keep your left knee aligned with your foot and your right foot on the floor.

3. 3

   Press up through your left leg and place your right foot beside the left. Stand upright with both feet on the platform. Then step down under control with your right foot first, followed by your left foot.

Lying exercise in which the right leg lifts and lowers with the knee straight.

1. 1

   Lie on your back with your right leg straight. Bend your left knee and place the foot on the floor. Pull your right foot toward you, keep the knee straight, and rest your arms by your sides.

2. 2

   Lift your right leg a short distance from the floor and keep the knee straight. Keep your hips and upper body still. Lower the leg slowly to the floor.

A supine movement in which the bent legs move together from side to side.

1. 1

   Lie on your back with knees bent, feet close together and arms resting by your sides. Keep your head straight and both shoulders against the floor. Lower your knees together to the right as far as you can control.

2. 2

   Use your abdominal muscles and bring your knees through the centre while gently pressing your lower back down. Lower your knees together to the left while keeping both shoulders down. Return through the centre and continue alternating sides.