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 · 12 reps · 25s rest
Sit back toward a chair, tap lightly, then stand tall. Keep knees tracking over toes.
Steps
Stand in front of a chair.
Reach hips back toward the seat.
Tap the chair lightly.
Press through feet to stand.
Keep knees tracking toes.
Cues
Hips back.
Light tap.
Knees follow toes.
Common mistakes
Dropping onto the chair.
Letting knees cave inward.
Rushing reps.
2. Incline Push-Up
2 sets · 10 reps · 25s rest
Use a wall, counter, or desk. Keep the body long and lower with control.
Steps
Place hands on a wall, desk, or counter.
Step feet back into a long body line.
Bend elbows and lower with control.
Press back to the start.
Keep shoulders away from ears.
Cues
Long body.
Control down.
Shoulders low.
Common mistakes
Letting hips sag.
Shrugging shoulders.
Dropping too quickly.
3. Reverse Lunge
2 sets · 8 reps · 30s rest · both sides
Step back into a comfortable lunge and return. Use support and keep the front knee calm.
Steps
Stand tall near support if needed.
Step one foot back.
Bend both knees in a comfortable range.
Press through the front foot to return.
Alternate or complete one side first.
Cues
Step back.
Front knee calm.
Use support.
Common mistakes
Dropping too deep.
Letting front knee cave inward.
Pushing through knee pain.
4. Forearm Plank
2 sets · 25s hold · 25s rest
Hold a straight line from shoulders to heels. Drop to knees if the lower back starts to sag.
Steps
Place forearms on the floor.
Step feet back into a long line.
Gently brace the belly.
Hold while breathing.
Drop to knees if the back sags.
Cues
Long line.
Belly braced.
Breathe.
Common mistakes
Letting lower back sag.
Holding breath.
Shrugging shoulders.
5. Glute Bridge
2 sets · 12 reps · 1s hold · 20s rest
Drive through heels, lift hips, pause, then lower slowly. Keep ribs down.