Pushups for Perfect Body Weight
Select a support point and make sure that your central is firm, your neck is straight and that your shoulders are not bent forward. Start lowering yourself with your elbows bent and just your chest reaches the ground, carry yourself back to the point where you started and unbend your elbows in the process. You can do 3 reps of 15-20 times each time if your maximum is under 75 times a day, however you can add to each set if you can.
Squats for Lower Body Strength
Stand completely firm and unbent on any side. Your arms should be by your side while keeping your feet spread more than the width of your shoulders. Angle your knees to bring your hips down without bending your chest or downing your chin. Keep in mind that while you angle your knees, they should not go in or out and both your thighs should be in the same position. Slowly relax your arms forward, pause for one second and repeat.