Strength training

Plank

Glue bridges

Mountain climbers

Russian twists

Single leg glute bridges

Rock climbers

In & Out abs

Plyometric jump lunges

Walking pushups

Jump squats

Banana Star

Bulgarian split squats

Single leg calf raises

squats

bicycle crunches

wall sits

Do each of these for 30 seconds. You should be doing these exercises 2-3 times a week. As you get stronger, start doing more of them.

More can be more during the 30 seconds. It can be extending the 30 seconds. Extending can also be doing more than one set of 30 seconds.