Learn
Learn the body in a clear order.
Guided lessons on the 3D body. Chapter 1 of every lesson is free, and “Your Body at a Glance” is free from start to finish.
Your Body at a Glance Free
Five short stops around the whole body: frame, movers, the organs that keep you going, and how it all changes with age.
- The frame: your skeleton
- The movers: skeletal muscle
- The engine room: heart and lungs
- A man's health organs: the prostate
- How it changes: the age timeline
The Prostate, Start to Finish Plus
Where the prostate is, what it does, BPH, PSA testing and prostate cancer — in plain language.
- Find the prostate
- What the prostate does (Full Access)
- BPH: why it grows and what helps (Full Access)
- PSA testing: the decision explained (Full Access)
- Prostate cancer: grades, stages and choices (Full Access)
Heart and Circulation Plus
The four chambers, the trip to the lungs and back, blood pressure, and what keeps arteries healthy.
- Find the heart
- The four chambers and valves (Full Access)
- A trip to the lungs and back (Full Access)
- Blood pressure in plain language (Full Access)
- Keeping arteries healthy (Full Access)
Strong Bones for Life Plus
How bone is built and lost, fracture sites, bone density scans and the exercises that help.
- Bone is alive
- Hip, spine and wrist: the fracture sites (Full Access)
- Bone density scans explained (Full Access)
- Exercises that load bone safely (Full Access)
- Food, vitamin D and habits (Full Access)
Understanding Cancer Plus
What cancer is, screening versus diagnosis, how extent is described, and the types of treatment.
- What cancer is
- Screening versus diagnosis (Full Access)
- Localised, regional, distant: describing extent (Full Access)
- Types of treatment (Full Access)
- Questions to ask and finding support (Full Access)
Full Access lessons beyond chapter 1 are being finished alongside checkout, which isn't open yet. Nothing here asks for payment.
Exercise library
Free to browse. In the Explorer, tap any muscle to see which of these train it. Amounts: 150–300 minutes of moderate activity plus muscle-strengthening on 2 days a week (HHS Physical Activity Guidelines). Check with your clinician before starting if you have a health condition.
Squat or sit-to-stand
Stand up from a chair without using your hands, then sit back down slowly.
Leg strength for stairs, getting up and avoiding falls.
Muscles: rectus femoris, vastus lateralis, vastus medialis, vastus intermedius, gluteus maximus
Glute bridge
Lie on your back, knees bent, and lift your hips until your body is straight from shoulders to knees.
Hip strength and a supported lower back.
Muscles: gluteus maximus, biceps femoris, semitendinosus
Side-lying leg raise
Lie on your side and lift the top leg slowly, toes pointing forward.
These muscles keep the pelvis level when you walk.
Muscles: gluteus medius, gluteus minimus
Calf raise
Holding a counter, rise onto your toes and lower slowly.
Push-off power for walking and balance.
Muscles: gastrocnemius, soleus
Toe raise
Standing, lift your toes and the front of your feet, then lower.
Helps clear your toes when walking, reducing trips.
Muscles: tibialis anterior
Step-up
Step onto a low, stable step with one foot, stand tall, step down. Swap legs.
Stair-climbing strength.
Muscles: rectus femoris, vastus lateralis, vastus medialis, gluteus maximus
Bird dog
On hands and knees, reach one arm forward and the opposite leg back, hold, swap.
Back and core control.
Muscles: erector spinae, iliocostalis, longissimus, multifidus, gluteus maximus
Dead bug or plank
Keep your lower back steady while you move arms and legs (dead bug) or hold a straight line on forearms and toes (plank).
A stable trunk protects the back.
Muscles: rectus abdominis, transversus abdominis, external abdominal oblique, internal abdominal oblique
Row with a band or dumbbell
Pull the band or weight towards your ribs, squeezing your shoulder blades together.
Upper-back strength and posture.
Muscles: latissimus dorsi, rhomboid major, rhomboid minor, trapezius
Wall push-up or push-up
Hands on a wall (easier) or the floor (harder); lower your chest and push back.
Pushing strength — and catching yourself if you fall.
Muscles: pectoralis major, triceps brachii, clavicular part of deltoid
Light overhead press
Press light weights from shoulder height to overhead without arching your back.
Reaching up to shelves.
Muscles: deltoid, triceps brachii
Band external rotation
Elbow at your side bent to 90°, rotate your forearm outward against a band.
Rotator-cuff strength for healthy shoulders.
Muscles: infraspinatus, teres minor
Farmer carry or grip squeeze
Walk holding a weight in each hand, or squeeze a soft ball.
Grip strength for everyday tasks.
Muscles: flexor digitorum superficialis, flexor digitorum profundus, trapezius
Biceps curl
Bend your elbows to lift light weights, then lower slowly.
Lifting and carrying.
Muscles: biceps brachii, brachialis
Hip hinge (light deadlift)
With a straight back, bend at the hips to lower a light weight, then stand tall.
Safe lifting from the floor.
Muscles: biceps femoris, semitendinosus, gluteus maximus, erector spinae
Single-leg balance
Stand on one foot near a counter for up to 30 seconds. Swap.
Balance training lowers the risk of falls in older adults.
Muscles: gluteus medius, muscles of foot
Pelvic floor (Kegel) exercises
Tighten the muscles you would use to stop urine flow, hold for a few seconds, relax. Don't do this while actually urinating.
Bladder control, including after prostate treatment.
Muscles: levator ani
Diaphragmatic breathing
Breathe in slowly through your nose so your belly rises, then out through pursed lips.
Calm, efficient breathing.
Muscles: diaphragm
Brisk walking
Walk fast enough that you can talk but not sing.
Counts towards the 150 minutes a week of moderate activity for heart and lung health.
Muscles: gluteus maximus, rectus femoris, gastrocnemius, soleus
Chin tuck
Sitting tall, gently draw your chin straight back to make a 'double chin', hold, relax.
Neck posture.
Muscles: longus colli
The owner of this website is not a doctor. Human Atlas provides educational anatomy information and does not diagnose, stage, or treat disease. Talk to a qualified clinician about anything concerning your own health.