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Standing Cobra
With knees slightly bent and feet together, bend at the waist and lean forward until your back is flat and as parallel to the floor as possible. (If you have a bad back, stay up higher.) Keeping your arms straight and your elbows unlocked, bring your arms out to the side, parallel to the ground making sure to squeeze your shoulder blades. Pause, then lower them down. Do 40 reps. To make it harder: Grab a set of dumbbells, tubing or household items like soup cans to create resistance.
Next: Work your back and arms