Exercises for Arms, Legs, Back, and Front Torso

Here are beginner-friendly exercises for each body area. Start with a few repetitions, move slowly, and stop if anything hurts.

1. Arms: Wall push-ups, arm circles, and light biceps curls.
2. Legs: Chair squats, step-ups on a low step, and calf raises.
3. Back: Bird-dog (from hands and knees, extend one arm and the opposite leg) and gentle standing rows using a resistance band.
4. Front torso: Dead bugs and short, modified planks from your knees.

Try 1–2 sets of 8–12 repetitions for most movements. For planks, hold for 10–20 seconds. Ask a teacher, coach, or trusted adult to check your form, especially if you are new to exercising.