Exercise One: The Eagle
Starting position: Sit comfortably on a chair or stool, with feet flat on the floor, shoulder width apart, your thighs and shins creating a 90-degree angle. Keep your back straight and let your arms fall next to your hips. Make sure not to round your shoulders.
Target muscles: Core (28 muscles in your torso, including abs and lower back), posterior deltoids and trapezius (shoulder area), rhomboids (upper back), calves, hamstrings, quadriceps, hip flexors, and gluteus maximus (butt).