Lie down on the mat, facing the floor. Place your palms flat on the floor, beside your chest, arms shoulder-width apart, elbows bent and pointed toward your feet, and fingertips pointing forward. Keep your feet together, flex your toes, keep your chin on the floor, and look ahead. Count 3, 2, 1, and raise yourself by straightening your elbows. Look down at the mat. Keep your core engaged and your head in a straight line with your heels. Basically, you will be on an arm plank. Exhale, flex your elbows, and lower your chest and chin back to the starting position. Do 3 sets of 8-10 reps.
2. Tricep Dips
Sit on a bench or sofa. Keep your knees flexed, legs close to each other, feet flat on the mat, arms behind you, elbows slightly flexed, and fingers pointing toward your body. Balancing your body on your arms, lift your hips off the bench or sofa, and take two steps forward. Slowly lower your hips. Right when your hips are about to touch the floor, lift them by extending your arms. This completes one repetition. Bend your elbows and lower your hips. Do 3 sets of 10 reps.
Stand straight and keep your feet close together. Bend over and place your hands near your feet. Keep your legs straight. Start walking forward with your hands. Keep your legs straight. Stop when you are in an arm plank or push-up position. Start taking small steps forward with your legs. Stop when your feet are near your hands. Do 3 sets.
4. Floor Dips
Sit on the mat. Keep your knees flexed, legs close to each other, feet flat on the mat, arms behind you, elbows slightly flexed, and fingers pointing toward your body. Lift your body until your arms are fully extended. Hold this pose for a moment. Bend your elbows and bring your body back to the starting position. Do not allow your hips to touch the floor before completing one set. Do 3 sets of 10 reps.
5. Plank Up-Downs
Assume the Dog Pose by placing your palms flat on the mat, knees flexed, spine straight, and neck in a neutral pose. Extend your legs behind, one at a time. Keep your arms extended and the head, spine, and hips in a straight line. This is your starting position. Supporting your upper body on your left palm, fist your right palm, flex your right elbow, and place your right forearm on the floor (like elbow plank). Bend your left elbow a little to support this move. Fist your left palm, flex the left elbow, and place the left forearm on the floor. You are in the elbow plank position now. Place your right palm flat on the floor, followed by the left palm. Do 3 sets of 10 reps.
6. Half-Cobra Push-up
Lie down on your stomach with your elbows arched back and close to your body and hands on either side of your chest. Push yourself up (engaging your triceps muscles) into a half-cobra position by lifting your chest off the ground. Make sure your belly button is still touching the ground. When you push yourself up, use your arms and not the torso and hips. Hold the position for 2 seconds and then return to the starting position. Do 3 sets of 5 reps.
7. Lateral Plank Walks
Assume an arm plank position. Keep your core engaged and place your right palm and foot about 15-20 cm to your right. Bring your left foot and palm to the position where your right palm and foot were initially. Do the same on your left, i.e., move from your right to your left. Do 3 sets of 2 reps.
8. Spiderman Push-Up
Keep your abs tight and involved. Extend one hand out to the side, reaching as far as you comfortably can, and lift your leg. Bending your elbows, go down in a push-up, bending the leg and touching the knee to the elbow at the same time. Beginners, or those who cannot balance while lifting their leg completely, should bend the knee and put the foot near the hand and do the push-up. Return to the original position and do it on the other side. Do 3 sets of 10 reps.
9. Reverse Plank Leg Lift
Get into the inverse plank position. Your body must be raised in a straight line, with only the palms and feet on the floor. Make sure your arms are locked into position. Balance your weight on your arms. Engage the abdominal muscles all the time. Lift one leg high in the air, depending on your flexibility, and then lower it. Do it with the other leg. Alternate the move on each side and repeat at least 10 times with each leg. Do 3 sets of 10 reps.
10. Single-leg Triceps Dips
Stand 2 feet away from a bench, sofa, or any sturdy object. Place your hands on it. Lift one leg off the floor and keep it extended. Flex your elbows and lower your hips. Get back up to the starting position. Do 10 reps and then lower the leg. Repeat with the other leg. Do sets of 10 reps.