Tai Chi · 40 exercises

Marching steps

Bodyweight — Legs, Core

Weight shift

Bodyweight — Legs, Core

Cloud hands

Bodyweight — Shoulders, Core, Legs

Brush knee

Bodyweight — Legs, Core

White crane

Bodyweight — Shoulders, Legs, Core

Part the mane

Bodyweight — Shoulders, Chest, Legs

Opening stance

Bodyweight — Legs, Core

90/90 hamstring

Bodyweight — Legs

All-fours quad stretch

Bodyweight — Legs

Front leg swing

Bodyweight — Legs

Prone hip circles

Bodyweight — Legs

Knee circles

Bodyweight — Legs

Lower back curl

Bodyweight — Core

Standing hip circles

Bodyweight — Legs

Stomach vacuum

Bodyweight — Core

Toe touches

Bodyweight — Core

Wrist circles

Bodyweight — Arms

Side leg raise

Bodyweight — Legs

Rear leg raise

Bodyweight — Glutes, Legs

Inchworm

Bodyweight — Legs

Figure-four stretch

Bodyweight — Glutes

Wall calf stretch

Bodyweight — Legs

Strum the lute

Bodyweight — Shoulders, Legs, Core

Repulse the monkey

Bodyweight — Legs, Shoulders, Core

Grasp the sparrow's tail

Bodyweight — Legs, Shoulders, Core

Single whip

Bodyweight — Legs, Shoulders

High pat on horse

Bodyweight — Legs, Shoulders, Core

Heel kick

Bodyweight — Legs, Glutes, Core

Strike the ears

Bodyweight — Shoulders, Arms, Legs

Snake and golden rooster

Bodyweight — Legs, Core

Fair lady shuttles

Bodyweight — Legs, Shoulders, Core

Needle at the sea bottom

Bodyweight — Legs, Back, Core

Fan through the back

Bodyweight — Shoulders, Legs, Core

Deflect, parry and punch

Bodyweight — Legs, Arms, Core

Apparent close

Bodyweight — Shoulders, Legs, Core

Cross hands

Bodyweight — Shoulders, Legs, Core

Closing form

Bodyweight — Core, Legs

Groiners

Bodyweight — Legs

Iron cross stretch

Bodyweight — Legs, Back

Kneeling forearm stretch

Bodyweight — Arms