|In-place weight shift|
|Stand with your hips pushed back and knees slightly bent. Dip your knees slightly, and then shift weight off your right leg, swinging your arms and moving to your left. Shift weight to your left foot. Pause, and then reverse the movement to the right. Repeat movement for 15 to 30 seconds. After building strength and balance, try jumping off the right foot, as in the picture, and sticking the landing with the left foot.|
Dumbbell goblet squat with pulse. Hold a dumbbell vertically at chest level, using both hands to cup one end of the weight. Brace your abs and lower your body by pushing your hips back and bending your knees. Pause, and press the weight in front of you until your arms are fully extended. Bring it back to your chest and stand up. Do 4 to 10 reps.
Assume a standard push up position, your body aligned from ankles to head (modify by using knees to head). As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg, Do 5 to 6 reps with each leg. Modify with kneeling pushups.
Place a towel on the floor. and assume a plank position with your feet on the towel. Brace your abs and squeeze your glutes, and then “push” yourself backward with your upper arms, with your feet sliding the towel. You’ll feel your core engage. Now return to the starting position, If your hips sag, you’ve pushed too far. Do 8 to 10 reps. Modify with 2 to 4 reps