1. Do push-ups to strengthen your arms and chest. Lie face down with your palms flat on the floor by your shoulders. Then, keeping your head, neck, back, and legs aligned, exhale and lift your body by extending your arms. Your hands and toes should support your body weight.
2. Try to hold a plank for 30 to 45 seconds. Start by lying face-down on the floor, as if you were about to do a push-up. Raise your body and support your weight on your forearms and toes. Try to hold the pose for at least 30 seconds, lower yourself to the floor, rest for 30 to 60 seconds, then repeat.
3. Work your abdominal muscles with crunches. Start by lying on your back with your knees bent and feet flat on the floor. Place your hands across your chest or behind your head, engage your ab muscles, and exhale as you slowly raise your upper torso off of the floor.
4. Target your glute and core muscles with bridges. Lie on your back with your knees bent, feet flat on the floor, and your arms by your sides. Inhale, then exhale as you engage your core muscles and slowly raise your hips and lower back off of the floor. Lift yourself until your shoulders and knees form a straight line, and keep your arms flat on the floor to keep your balance.
5. Strengthen your legs by doing squats. Stand with your feet shoulder-width apart, toes pointing slightly outward, back straight, and your arms by your sides or crossed over your chest. Keeping your torso aligned and core muscles engaged, slowly bend your knees and lower your hips as if you were going to sit in a chair.
6. Try doing burpees for a full body workout. Start by standing with your feet shoulder-width apart, then jump and drop to a crouched position. Place your palms flat on the floor and thrust your legs back to enter the push-up position, and do one push-up.
7. Invest in free weights or a gym membership. While you can do plenty of strengthening exercises without weights, dumbbells, barbells, and resistance machines can add intensity to your workouts. To avoid injury, start with lighter weights, and avoid trying to push your body beyond its limits.
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