Start in a plank position with your hands slightly wider than shoulder-width apart, feet together or slightly apart, and your body forming a straight line from head to heels. Your fingers should be spread comfortably and pointing forward. Keeping your core tight and body rigid, slowly lower yourself by bending your elbows, keeping them relatively close to your body (not flaring out to the sides). Lower until your chest nearly touches the ground, or your upper arms are parallel to the floor. Push yourself back up to the starting position by extending your arms fully, maintaining that straight body position throughout. Don't let your hips sag or your back arch. ​

Stand with your feet about shoulder-width apart, toes pointing slightly outward. Your feet should be firmly planted on the ground. Keep your chest up, shoulders back, and your gaze forward. Begin the movement by pushing your hips back, as if you're sitting down into a chair. As you lower yourself, bend your knees while keeping them in line with your toes - don't let them cave inward. Keep your weight in your heels rather than shifting forward onto your toes. Lower yourself until your thighs are parallel to the ground, or as deep as you can while maintaining proper form. Your back should stay straight throughout - avoid rounding your spine or leaning too far forward. Drive through your heels to stand back up, pushing your hips forward and squeezing your glutes at the top of the movement. Keep your core engaged throughout the entire exercise. ​

Stand with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand at your sides, palms facing your thighs. Maintain good posture with your chest up and core engaged. Keeping a very slight bend in your elbows (not locked), slowly raise both arms out to the sides until they're parallel to the ground, forming a "T" shape with your body. The movement should be controlled and deliberate, like you're pouring water from a pitcher. Pause briefly when your arms are parallel to the ground—your wrists, elbows, and shoulders should all be at the same height. Don't raise your arms above shoulder level, as this puts unnecessary stress on the joints. Lower the weights back down to the starting position with the same controlled motion. Resist the urge to let gravity pull the weights down quickly. ​

a ​