Back Exercises Plank Start with your elbows positioned directly beneath your shoulders and your forearms extended in front of you. Walk your feet back one at a time until your body forms a straight line. Engage your thighs, glutes and core. Make sure your back doesn’t sag. Try to hold for 20 seconds. Gradually increase hold time up to 60 seconds. Back Extension Lie on your stomach with your legs and arms extended so that your body is in a straight line. Feet and hands should be shoulder-width apart. Engaging your entire core, lift your upper body until you feel a light stretch in your lower back. Hold for 1 second, then lower. Perform 1 to 3 sets of 10 to 15 reps. Superman Lie on your stomach with your legs and arms extended. Engage your core as your raise all four of your limbs off the floor. Raise your right leg and left arm as high as you can at the same time. As you lower them, raise your left leg and right arm as high as you can, then lower. Repeat continuously in a fluttering motion for 30 seconds. Quad Exercises Straight Leg Raise Lie on the floor with the affected leg extended, the opposite leg bent at the knee. Engaging your core, raise the affected leg until it is parallel to the thigh of the bent leg. Perform 15 reps, then switch legs. Wall Squat Stand with your pelvis, back and head touching a wall. Keep your feet hip-width apart. Pushing into your heels, slide your butt down the wall until your thighs are parallel to the ground. Hold for 15 to 20 seconds and gradually return to a standing position. Step Ups Find a box that is comfortable to step up onto. Engage your glutes to lessen pressure on your knees, then step 1 foot up onto the box. Step the other foot up. Slowly lower your feet one at a time to the floor again. Spend about 3 seconds lowering. Do 2 sets of 15 to 20 reps. Calves Exercises Seated Toe Raises Sit in a chair with your feet flat on the ground. Pushing down through your toes, raise your heel off the ground. Hold the position for 10 seconds, before lowering your heels to the floor. Repeat 10 times. Standing Toe Raises Stand with your feet shoulder-width apart. Push down through your toes, lifting both heels off the ground. Hold this position for 5 seconds before lowering your feet to the floor. Repeat 10 times. Arms Exercises Modified Push-ups Begin on your hands and knees with your hands directly underneath your shoulders. Pushing into the heels of your hands, slowly lower yourself to the floor, then push yourself back up into starting position. Gradually work your way up to 2 sets of 15 repetitions.