Stand with feet hip-width apart and arms in the air, bend forward to touch the floor, then stretch up and into a backward bend. Keep knees slightly bent. Two to four stretches, progressing to 20 stretches after four to six weeks.
Lay on your back with feet 6 inches apart and arms at your sides. Sit up enough to see your toes while keeping legs straight and making sure head and shoulders clear the floor. Three to five repetitions, progressing to 18 after four to six weeks.
Lay face down with your hands under your thighs and palms upwards. Raise your head and one leg a few inches off the ground. Repeat, alternating legs. Keep legs straight at the knee and make sure thighs clear your palms. Six repetitions, progressing to 18 after four to six weeks.
This is like a half push-up. Lay face down with your hands under your shoulders and palms on the floor. Straighten your arms, pushing your upper body upwards but keeping knees on the floor. Bend your arms to lower yourself back to the starting position. Keep your body straight from the knees and make sure your arms are fully extended. Your chest must touch the floor to complete one movement. Two to three repetitions, progressing to 13 after four to six weeks.
Running in place. Count one step each time your left foot hits the ground. After every 75 steps, do 10 scissor jumps. Aim for 100 to 175 running steps, progressing to 400 after four to six weeks.