Stand with feet hip-width apart and grip a barbell in front of you on the ground. Keep your back straight, chest up, and lift the barbell by extending your hips and knees until standing upright.
Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body by bending elbows until chest nearly touches the ground, then push back up.
Begin on hands and knees, then lift hips up and back to form an inverted V shape. Hold for 30 seconds to one minute, focusing on deep breathing.
Start with a 5-minute warm-up, then increase speed to a brisk walk for at least 30 minutes, gradually increasing duration and intensity over time.
Sit with legs extended, inhale to lengthen spine, then exhale to hinge forward from hips, reaching for feet or shins. Hold for 30 seconds to one minute, focusing on deep breathing.
Choose a stationary bike or ride outdoors, starting with a 5-minute warm-up. Increase intensity for 20-30 minutes, then cool down with 5 minutes of easy pedaling.
Stand with feet wide apart, turn right foot out 90 degrees, and bend right knee. Extend arms out to the sides parallel to the floor. Hold for 30 seconds to one minute, then switch sides.
Warm up with a few laps of freestyle, then alternate between different strokes for 20-30 minutes. Cool down with several minutes of easy swimming or treading water.