Plank

Variation: 1 leg raised.

Prone 1 leg walk

Supine Hip Raise

Start by placing your feet on a chair, hips on the ground

Squeezing your abs, raise your hips up

Hold 12 seconds

Single Leg Hip Raises

Start by placing your feet on a chair, hips on the ground

Squeezing your abs, raise your hips up

***Advanced *** Keep both legs straight, ift one leg higher and off the chair

Push ups

Circles.

Feet on the chair, attempt to walk yourself in a circle on your hands

Variation: Do a push up after each hand movement.

Arms on Chair. Knees on Floor

Move the chair in and out

Push Out – Pull In

Place your Arms on top of the desk.

Attempt to push your chair away from the desk, then pull back in using only your arms flat on the desk.

Leg Press then Pull Back

Place your lower legs on the chair. Attempt to pull the chair into your body, then push back out again

Walks

Use your feet to walk around on your chair

Push Ups

1 Leg Raised

Push Ups and Circle Walks

Hands on a moveable chair. Attempt to walk yourself in a circle

Incline Push Ups and Circle Walks

Feet on a moveable chair. Attempt to walk yourself in a circle

*** Difficult ***

Hamstrings

Lift and hold your hips up in a line with your body.

Bending your knees attempt to pull the chair towards you

*** Difficult ***

Jacknives with Chair Drag in and out.

Single leg Jackknife

Push up position. Feet on the chair

Move Chair Side to Side

Bulgarian Squat

Rear Delt Back Lifts

Seated on your chair.

Place your hands on the rear and outsides of the seat and try to raise your arms up along the back of the chair

*** Advanced ***

Push up to Plank to Push up

Feet on the chair