1. Stand upright, feet planted about shoulder-width part, with your arms slightly in front of your thighs with a hand weight or dumbbell in each hand. You knees should be slightly bent and your rear pushed slightly outwards. 2. Keeping your back flat, hinge at the hips and bend forwards as you lower the dumbbells toward the floor. You should feel a stretch in the backs of your legs. 3. With control, raise your upper body back to starting position. Repeat.

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, left your chest and press your shoulders downwards and back. 2. Keeping your head up, shoulders back, place your hands on your hips, slowly extend your leg backwards. 3. Perform 10 repetitions, and return to the starting position. 4. Keeping your back and knee straight, slowly extend your leg forwards.

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. 2. Step out with your left foot until you feel moderate tension in the band, and then cross your left foot over your right. 3. Next, step your right foot in front of your left, and then step your left foot out, for a total of three steps with both feet to the left. 4. Return to the starting position, and then begin crossing right over left in the opposite direction. 5. Repeat all moves for a total of three sets in each direction.

1. Stand with your legs and feet parallel and shoulder-width apart, and your knees bent very slightly. Tuck your pelvis slightly forwards, lift your chest, and press your shoulders down and back. 2. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 2. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 3. Draw in your abdominal muscles and bend into a squat. Keep your heels planted on the floor and your chest as upright as possible, resisting the urge to bend too far forwards. 4. Exhale, and return to the original position. Repeat five to six times.

1. Grasp a weighted medicine ball or dumbbell in both hands. 2. Stand with your legs and feet parallel and shoulder-width apart, and your knees bent very slightly. Tuck your pelvis slightly forwards, lift your chest, and press your shoulders down and back. 3. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 4. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 5. Draw in your abdominal muscles and bend into a squat. Keep your heels planted on the floor and your chest as upright as possible, resisting the urge to bend too far forwards. 6. Exhale, and return to the original position. Repeat five to six times.

1. Secure a resistance band under both feet. Stand with feet shoulder-width apart, and then with an end in each hand, bring your hands to shoulder level. 2. Stand with your legs and feet parallel and shoulder-width apart, and your knees bent very slightly. Tuck your pelvis slightly forwards, lift your chest, and press your shoulders down and back. 3. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 4. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 5. Draw in your abdominal muscles and bend into a squat. Keep your heels planted on the floor and your chest as upright as possible, resisting the urge to bend too far forwards. 6. Exhale, and return to the original position. Repeat five to six times.

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. Sit upright on a chair, with your feet planted on the floor, your hands on your knees, and your gaze forwards. 2. Slowly extend and raise one leg as high as you can, or until it is parallel to the floor, with your foot flexed. Rotate it outwards, pausing at the top of the circle, and then rotate your foot inwards. 3. Lower your foot, and repeat on the other side.

1. Sit upright on a chair, with your feet planted on the floor, your hands on your knees, and your gaze forwards. 2. Wrap one end of an resistance band loop around a chair leg, the other around your ankle. 3. Slowly extend and raise one leg as high as you can, or until it is parallel to the floor, with your foot flexed. Rotate it outwards, pausing at the top of the circle, and then rotate your foot inwards. 4. Lower your foot, and repeat on the other side.