2. Flat Back Bridge

"The flat back bridge is a great exercise that targets the glutes, hamstrings, and core while promoting spinal stability," says Gonzalez.

1. Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Your arms should rest alongside your body, palms facing down.

2. Ensure your spine is in a neutral position. You should have a natural curve in your lower back while maintaining contact with the mat.

3. Before moving, engage your abdominal muscles by pulling your navel towards your spine.

4. Inhale to prepare, and as you exhale, press through your feet and lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the bridge.

5. As you lift, focus on maintaining a flat back rather than arching it. Keep your ribs drawn in and your pelvis neutral.

6. Inhale as you slowly lower your hips back to the mat, articulating the spine down one vertebra at a time.

4. Core Leg Lifts Side to Side

Gonzalez recommends these steps:

1. Start seated on the floor, leaning back with your hands on floor for support.

2. Lift your legs straight up as high as you can hold.

3. Lower both legs over to the right, lift back to center, and lower both legs over to the left. Focus on maintaining a steady upper body as the hips and legs move.

4. Perform 10 repetitions on each side.

"This is a tough exercise as you are supporting yourself with the upper body as you move the lower body. It engages triceps, deltoids, hip flexors and all the ab muscles including rectus abdominals, internal/external obliques and the traverse abdominals."

5. Twisted Knee Hovers

Gonzalez outlines this exercise:

1. Start kneeling with your hands under your chest and knees under your hips on the floor.

2. Work on keeping your back in a neutral position as you hover your knees off the floor.

3. Twist your hips and knees to the right, return to center, then twist your hips and knees to the left, return to center.

4. Bonus: As you twist, lift one arm towards the ceiling for more of a balance challenge.

5. Perform 10 repetitions on each side.

"Any exercise that involves getting on the floor and hovering is amazing for the full body, engaging pectorals, deltoids, serratus along with the abs, rectus abdominals, internal/external obliques and the traverse abdominals."

7. Pull-ups

"Keeping your upper body strong and maintaining the range of motion in your shoulders is vital for overall fitness and day-to-day strength. Choose overhand, neutral, or reverse grip pull-ups. If you cannot perform pull-ups with your body weight, you can perform negative pull-ups by jumping to the top of the bar and slowly lowering yourself," explains Read.

8. Pushups

"Pushups are a great exercise for several reasons. First off, they work your chest and shoulder muscles in a coordinated and functional way. And second, the core stability required to avoid letting your hips sag to the ground means you get the added benefits of core training in the same exercise," says Read.

"You can make pushups easier by placing your hands on an elevated surface. Conversely, you can increase the difficulty by elevating your feet or moving your hands closer together."

10. Overhead Press

"Overhead pressing is a must for maintaining upper body strength and mobility. Everything from reaching for tools to screwing in lightbulbs requires you to be able to reach overhead and exert some force," says Read.

"You can use barbells, dumbbells, or kettlebells to overhead press. When pressing, do not allow your shoulders to shrug, and always press the weight to full lockout."

11. Rows

"Rows are movements that involve horizontal pulling and hit the major muscle groups in your upper back and biceps. My favorite rowing exercise is the bent-over single-arm dumbbell row. You can perform the same lift with a kettlebell. Additionally, you can perform bent-over barbell rows to hit both sides at once," Read explains.

"Regardless of your rowing exercise choice, avoid letting your shoulders shrug, and focus on 'squeezing' your shoulder blades together as you finish the row."