The benefit of these exercises for beginners in particular ... forehead resting on hands with elbows bent so neck is not strained. Lift head, chest, and legs as high as possible.

Cat Cow: Start with an all-four position and then alternatively push your back forward, then pull it towards the ground; hold ...

This is an upper-body exercise that works your pectorals (chest muscles), deltoids (shoulders), triceps (back of the upper arms), and trapezius (muscles that connect your neck and tops of shoulders).