11. Step-ups
Although you don’t need any equipment for this one, make sure you have access to a set of stairs. Standing in front of them, you’ll push through your main foot and lift your body up onto the step before stepping back into the position you started. Keep your core muscles tight and your back straight. This targets your gluteal muscles, hamstrings, and quadriceps.
12. Superman
For this, you’ll lie flat on your stomach and raise both your legs and arms at the same time. It builds the muscles in your lower back, which can help you ease back pain or avoid it altogether. Just make sure you hold the position for at least 5 seconds to activate your muscles.