Muscles worked: quads, glutes, calves, hamstring, core, inner thighs.
As you are standing straight, take a big step forward and bend your knee so your rear knee almost touches the floor. Then kick yourself back up with your front leg and return to your original position. Do the same ...

• Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. 
• Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W". Hold for 3...

1. Start by sitting or standing with a straight back. 
2. Stare straight forward and pull your head backward using the muscles in the front of your neck. 
3. Keep your head level with the floor at all times, and avoid tilting it upward or downward. 
4. Hold for 5 seconds;...