Beginner strength at home for sisters

1. 1Stand tall with your arms relaxed at your sides.
2. 2Lift one knee towards hip height as the opposite arm swings forward.
3. 3Lower it and switch, finding a steady rhythm.
4. 4March faster to raise your breathing, or slower to recover — no jumping needed.

Common mistakes

• Leaning back as the knees come up — stay tall.
• Stamping — land softly through the balls of your feet.

Easier

Lift your knees lower and march more slowly, holding a chair back if you need balance.

Harder

Drive your knees higher and pump your arms faster.

1. 1Start on your hands and knees, hands under your shoulders and knees under your hips.
2. 2Breathe in as you let your stomach sink and lift your chest and gaze a little.
3. 3Breathe out as you round your back up towards the ceiling and tuck your chin.
4. 4Move slowly between the two, one breath each way.

Common mistakes

• Moving only your neck — let the whole spine move.
• Rushing — let your breathing set the pace.

Easier

Do it seated on a chair, hands on your knees.

Harder

Pause in each position for a full breath.

1. 1Stand with your feet hip-width apart, knees softly bent, hands crossed over your chest.
2. 2Push your hips straight back, letting your chest come forward while your back stays flat.
3. 3Stop when you feel a stretch in the backs of your legs.
4. 4Drive your hips forward to stand tall again.

Common mistakes

• Rounding your back to reach lower — the movement ends where your back stops being flat.
• Bending the knees into a squat — keep them softly bent and still.

Easier

Wall hinge: stand a foot in front of a wall and push your hips back to touch it.

Harder

Single-leg version, holding a wall or chair for balance.

1. 1Sit near the front of a sturdy chair, feet flat on the floor and hip-width apart.
2. 2Lean your chest forward slightly, over your knees.
3. 3Press through your whole foot to stand up fully — without using your hands, if you can.
4. 4Sit back down slowly, taking about two seconds, rather than dropping into the seat.

Common mistakes

• Rocking or swinging to get up — lean forward first, then stand.
• Dropping into the chair — the slow way down does half the work.

Easier

Push off your thighs with your hands, or use a higher seat.

Harder

Hover: lower until you just brush the seat, then stand again without sitting.

1. 1Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides.
2. 2Press through your heels and squeeze your glutes to lift your hips until your body is straight from knees to shoulders.
3. 3Pause for a second at the top.
4. 4Lower slowly back to the mat.

Common mistakes

• Arching your lower back at the top — finish the lift with your glutes, not your spine.
• Feet too far from your hips, so the hamstrings cramp — bring them closer.

Easier

Lift only halfway and hold for two seconds.

Harder

Single-leg glute bridge: one foot on the mat, the other knee drawn up towards your chest.

1. 1Push a sturdy chair against a wall so it cannot slide, and place your hands on the front edge of the seat.
2. 2Walk your feet back until your body is straight from head to heels.
3. 3Lower your chest towards the edge of the seat, elbows at about 45 degrees.
4. 4Press back up to straight arms, keeping your body in one line.

Common mistakes

• Using a chair that can move or tip — brace it against a wall first.
• Letting your head drop forward — keep your neck long.

Easier

Wall push-up.

Harder

A full push-up on the mat.

1. 1Stand tall with your feet hip-width apart. Hold a wall or chair for balance if you need to.
2. 2Step one foot back and lower until both knees are bent to about 90 degrees.
3. 3Keep your front heel down and most of your weight on the front leg.
4. 4Push through the front foot to bring the back foot in and stand. Alternate sides.

Common mistakes

• The back knee hitting the floor — lower with control and stop just above it.
• The front knee falling inwards — keep it tracking over your middle toes.

Easier

Split squat: keep both feet planted in the lunge position and simply lower and rise.

Harder

Bulgarian split squat, with your back foot resting on a chair.

1. 1Lie on your side with your legs straight and stacked, head resting on your lower arm.
2. 2Turn the toes of your top leg slightly down towards the floor.
3. 3Lift the top leg to about hip height, leading with the heel.
4. 4Lower it slowly, without letting the legs touch, and repeat. Then switch sides.

Common mistakes

• Rolling your hips backwards to lift higher — keep them stacked.
• Swinging the leg — lift and lower with control.

Easier

Bend your bottom knee for a steadier base, and use a smaller range.

Harder

Pause for two seconds at the top of every lift.

1. 1Lie on your back with your arms pointing at the ceiling and your knees bent at 90 degrees above your hips.
2. 2Press your lower back gently into the mat.
3. 3Slowly lower one arm behind your head and the opposite leg towards the floor.
4. 4Return to the start and switch sides.

Common mistakes

• Your lower back lifting off the mat — shorten the range until it stays down.
• Rushing — each rep should take about three seconds.

Easier

Move only your legs, tapping one heel to the floor at a time.

Harder

Straighten the leg fully and hover it just above the floor.

1. 1Kneel on one knee on the mat (fold it for padding), the other foot flat in front of you.
2. 2Tuck your tailbone under slightly and squeeze the glute of the kneeling leg.
3. 3Shift your hips gently forward until you feel a stretch at the front of the back hip.
4. 4Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Common mistakes

• Arching your lower back instead of tucking your pelvis under.
• Lunging too far forward — the stretch comes from the tuck, not the distance.

Easier

Do it standing in a split stance, holding the back of a chair.

Harder

Raise the arm on the kneeling side overhead and lean gently away from it.

1. 1Sit tall near the front of a chair with both feet flat.
2. 2Cross your right ankle over your left knee and let the right knee fall open.
3. 3Keeping your back straight, lean forward from your hips until you feel a stretch in your right buttock.
4. 4Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Common mistakes

• Rounding your back to get lower — lead with your chest.
• Pushing down hard on the knee — let it settle on its own.

Easier

Stay upright without leaning forward.

Harder

Lean further forward, chest towards your shin, keeping your back long.