Exercises

Explore exercises for strength and vitality across multiple disciplines.

Create and manage workouts

• Bird Dog

  Discipline: pilates

  Level: Beginner

  Cross-body stability movement for spinal control and coordination.

• Bodyweight Squat

  Discipline: strength-training

  Level: Beginner

  Fundamental lower-body movement for leg strength, posture, and coordination.

• Cat-Cow Flow

  Discipline: yoga

  Level: Beginner

  Gentle spinal mobility sequence to improve awareness and warm-up.

• Child's Pose Breathing

  Discipline: yoga

  Level: Beginner

  Recovery drill to downregulate stress and restore breathing mechanics.

• Dead Bug

  Discipline: pilates

  Level: Beginner

  Core stability drill that teaches trunk control while limbs move.

• Downward Facing Dog

  Discipline: yoga

  Level: Beginner

  Foundational pose for shoulder strength, hamstring mobility, and spinal length.

• Glute Bridge

  Discipline: pilates

  Level: Beginner

  Builds posterior chain strength and pelvic control with low joint stress.

• Hip Hinge Drill

  Discipline: strength-training

  Level: Beginner

  Teaches safe bending mechanics for deadlift and daily lifting.

• Knee Push-Up

  Discipline: pilates

  Level: Beginner

  Upper-body pushing pattern with reduced load to build strength safely.

• Plank Hold

  Discipline: pilates

  Level: Beginner

  Isometric full-core exercise for anti-extension strength and posture.

• Reverse Lunge

  Discipline: strength-training

  Level: Beginner

  Unilateral leg strength exercise that improves balance and knee control.

• Seated Spinal Twist

  Discipline: yoga

  Level: Beginner

  Controlled thoracic mobility exercise to improve rotational range.

• Side Plank from Knees

  Discipline: pilates

  Level: Beginner

  Lateral core stability exercise with reduced leverage for beginners.

• Single-Leg Balance Hold

  Discipline: pilates

  Level: Beginner

  Balance and ankle-stability drill that improves proprioception.

• Standing Calf Raise

  Discipline: strength-training

  Level: Beginner

  Lower-leg strength exercise supporting ankle stability and propulsion.

• Standing Side Bend

  Discipline: stretching

  Level: Beginner

  Gentle lateral trunk mobility drill to improve rib and side-body movement.

• Sun Salutation A

  Discipline: yoga

  Level: Beginner

  A dynamic full-body warm-up flow to build mobility, circulation, and breath control.

• Superman Hold

  Discipline: pilates

  Level: Beginner

  Posterior chain endurance movement targeting back extensors and glutes.

• Wall Sit

  Discipline: strength-training

  Level: Beginner

  Isometric quadriceps and glute endurance exercise with simple setup.

• Warrior II Hold

  Discipline: yoga

  Level: Beginner

  Static leg and hip strength pose that reinforces posture and focus.