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Here are some surface exercises that will help improve your overall health and fitness: Lie on your back with your knees bent and feet flat on the ground. Slowly lift your shoulders off the ground, keeping your knees bent at a 90-degree angle. Hold for a few seconds, then lower back down. Lie on your stomach with your arms extended above your head. Slowly lift your arms and legs off the ground, holding for a few seconds before lowering them back down. Repeat this motion several times. Stand with your feet shoulder-width apart. Bend your knees slightly and lean forward at the hips, keeping your back straight. Hold for a few seconds, then return to standing.