1. Stand with your feet planted about shoulder-width apart, with your arms at your sides and a hand weight or dumbbell in each hand. 2. Keeping your head up and your spine neutral, take a big step forwards. 3. In one movement as you step forwards, bend your front knee to a 90-degree angle and drop your front thigh until it is parallel to the floor. Your back knee will drop behind you so that you are balancing on the toe of your back foot, creating a straight line from your spine to the back of your knee. 4. Push through your front heel to stand upright, and then return to starting position. Repeat on the other leg.

1. Stand straight, holding a weighted medicine ball or dumbbell in front of your torso. 2. Shift your weight to your left foot, and bend your right knee, lifting your right foot towards your buttocks. Bend your elbows and draw the weight towards the outside of your right ear. 3. Maintaining a neutral spine, bend at your hips and knee. Lower your torso towards your left side, bringing the weight towards your left ankle. 4. Press into your left leg and straighten your knee and torso, returning to the starting position.

1. Stand with your feet shoulder-width apart, with a resistance loop or a resistance band tied around your ankles. Tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. With your left hand, hold onto a support such as a wall or chair back. 2. Keeping your back and knee straight and foot facing forwards, move your right foot directly to the right, moving away from your body. Hold for 2 seconds and repeat 10 times. 3. Return to starting position. 4. Keeping your back and knee straight and foot facing forwards, move your left foot directly to the right, moving it towards and across your body. Hold for 2 seconds and repeat 10 times.

1. With a resistance band tied around your ankles lie prone on a Swiss ball, with your hips over the centre of the ball as you support your weight on your arms. Your hands should be directly below your shoulders. 2. Keeping your abs tight, exhale, and squeeze your gluteal muscles to raise your right leg, lengthening your body as your weight transfers from your arms to your left foot, stretching through your heel. 3. Return your right foot to the floor. Repeat 10 leg extensions on that side, holding a straight plank position throughout the exercise.

1. Sit with your legs parallel and stretched out in front of you. Place your hands behind you with your fingers pointed towards your hips. 2. Press up through your arms and lift your chest up, squeezing your glutes and lifting your hips while pressing your heels into the floor. Continue lifting your pelvis until your body forms a long line from your shoulders to your feet. 3. Without allowing your pelvis to drop, raise your left leg, straightened, in the air. 4. Slowly lower your leg to the floor and switch to the right leg. Repeat on other side.

1. Pull your right knee towards your chest and straighten your left leg, raising it about 45 degrees from the floor. 2. Place your right hand on your right ankle and your left hand on your right knee (this maintains proper alignment of leg). 3. Switch your legs two more times, keeping your hands in their proper placements. Repeat.

1. Start in plank position, with your shoulders directly over your hands, your torso straight and your weight distributed evenly between your arms and legs. 2. Draw your left knee into your chest, flexing the foot while rocking your body forwards over your hands. You should come up on the toes of your right foot. 3. Extend your left knee backwards, rocking the body back, and shifting your weight onto your heel. With your head in between your hands, straighten your right leg and lift it towards the ceiling. Repeat.

1. Lie on your left side, with the foam roller placed under the middle of your thigh. Support your torso with your left forearm on the floor. 2. Bend your left leg and cross it in front of your right, so that your knee is pointed upwards. Place your left foot flat on the floor. 3. Pulling with your shoulder and pushing with your supporting leg, roll back and forth along the side of your thigh. Adjust the placement of your arm as you make your motion bigger. 4. Repeat on other side.

1. Lie in the supine position on the floor, your arms by your sides and lengthened toward your feet. Your legs should be bent, with your feet flat on the floor. 2. Lift your hips and spine off the floor, creating one long line from your knees to your shoulders. Keep your weight shifted over your feet. 3. Keeping your legs bent, bring your left knee toward your chest. 4. Lower your left leg until your toe touches the mat. Be sure to keep your pelvis level. 5. Bring your left knee toward your chest again. Repeat sequence four to five times. 6. Lower your left leg to the floor, switch legs, and repeat the exercise with your right leg. Repeat sequence four to five times.