f the time or energy you have to move your body is limited—or maybe you’re just easing into this whole fitness thing—rather than rushing through a complicated, multi-part workout, a better strategy can be honing in on just a few specific exercises to prevent injuries and common problems like back pain. Because, although there are hundreds of moves out there with different benefits for your body, you don’t need to do them all to stay healthy and pain-free.

Plank

One of the most loved and hated core exercises around gets top billing in this list. “Planks work your core stability and endurance, which helps with overall balance and stability as well as protecting your spine,”

Directions: Hold your body in the top of a push-up position. Aim to hold for 60 seconds at a time.

Step-ups

Exaggerating the act of going upstairs by working one leg at a time is a great way to build strength and balance.

Directions: Using the bottom of a staircase or a sturdy four- to eight-inch tall step stool, step up onto one leg. Place your hands on a railing, counter, or other surface if you feel imbalanced. Slowly lower yourself back down, then step back up. Repeat 10 to 15 times for three sets on each leg.

Side-lying hip abduction

Dr. Behenna says she has seen dramatic improvement in clients when they learn to activate and strengthen their glutes, and these leg lifts are a great way to target the gluteus medius in particular.

Directions: Lie down on one side of your body. Bend the bottom knee and keep the top knee straight. Lift the top, straight leg in the air, keeping your heel slightly behind your hip. Lower back down. Repeat 10 to 15 times, for three sets.

Heel and toe raises

Working your calves will help keep you mobile by building strength and lengthening these often tight, knotted muscles. You’ll also activate the small muscles in your feet to help create a stable base for walking.

Directions: Stand next to a counter or railing, holding on with both hands for balance only. Rise up onto your toes, then lower back down. Repeat 30 times, for two sets. Next, keep your heels down and lift your toes up, and repeat 30 times, for two sets. 

Hamstring and calf stretches

These stretches are the complement to those heel raises and step ups you just did.

Directions: To stretch your hamstring, sit sideways on the edge of a couch with the outside foot on the floor and the inside leg straight in front of you on the couch. Keeping your knee and back straight, lean forward until you feel a stretch on the back of the thigh. Hold that stretch anywhere from 15 to 30 seconds and repeat three to five times on each leg.