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 · 10 reps · 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 · 8 reps · 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. Glute Bridge
2 sets · 12 reps · 1s hold · 25s rest
Press through heels, lift hips, and squeeze glutes at the top. Keep ribs down.
Steps
Lie on your back with knees bent and feet flat.
Place feet about hip-width apart.
Press through heels and lift hips.
Squeeze glutes briefly at the top.
Lower hips slowly back to the floor.
Cues
Press through heels.
Ribs stay down.
Squeeze glutes at the top.
Common mistakes
Arching the lower back.
Pushing mostly through the toes.
Letting knees drift inward.
4. Dead Bug Heel Tap
2 sets · 8 reps · 25s rest · both sides
Brace gently and tap one heel down at a time. Use a smaller range if the back arches.
Steps
Lie on your back with knees bent over hips.
Gently brace your belly.
Lower one heel toward the floor.
Tap lightly without letting the back arch.
Return and switch sides.
Cues
Brace gently.
Back stays quiet.
Move one leg at a time.
Common mistakes
Arching the lower back.
Moving too quickly.
Holding the breath.
5. Reverse Lunge Step-Back
2 sets · 6 reps · 30s rest · 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.