Front-to-Back Leg Swings
A dynamic warm-up that loosens your hips and the back of your thighs before you run, lift or play.
Standing Alternating Hip Circles
A balance-friendly warm-up that loosens stiff hips in every direction before walking, lifting or play.
Bodyweight Sit-Ups
Curls your torso all the way up from lying down. It builds the stomach strength you use to get out of bed.
Captain's Chair Knee Raises
Builds stomach strength with your legs hanging free and your back supported, without getting down on the floor.
Flutter Kicks
Small, quick leg kicks while lying down, building lower-stomach endurance and the strength to hold your trunk steady.
High Knees
Running in place while lifting your knees high. It's a quick, no-equipment way to raise your heart rate and warm up your legs.
Lying Leg Raises
Your stomach muscles do the work of lifting and lowering both legs while you lie flat on your back.
Scissor Kicks
Crossing your raised legs over and under builds stomach endurance. It teaches your trunk to stay still while your legs move.
Seated Single-Leg Lifts Over Dumbbell
A seated move for the muscles that lift your legs. It helps with stairs, getting into a car and stepping over things.
Standing Bicycle Crunches
A standing twist that brings knee and opposite elbow together. It works the sides of your waist without getting down on the floor.
Walking High Knees
A gentle warm-up that lifts each knee high as you walk, loosening your hips and getting you ready to move.
Bodyweight Decline Sit-Ups
A tougher take on the classic stomach exercise. Your head is lower than your feet, so your abs work against gravity the whole way up.
Mountain Climbers
A fast running motion from a push-up position. It raises your heart rate while your trunk works to keep you steady.
Partner Leg Throw-Downs
A partner drill where you fight to stop your legs from being pushed down, building a strong, quick-reacting midsection.
V-Ups
A challenging ab move where your hands and feet meet in the middle. It builds a midsection strong enough to lift your legs and upper body together.
Weighted Sit-Ups
Adds weight to the classic lying-to-sitting curl. It builds the strength you use to get up off the floor or out of bed.