Whether you’re starting from scratch or ditching the gym membership, one of the first home gym purchases you should make is a kettlebell.

“A single kettlebell trains strength, mobility and cardiovascular endurance simultaneously, making it ideal for efficient workouts. It’s one of the most versatile pieces of equipment in your at-home kit,” explains certified kettlebell specialist and founder of The KettleBelle, Faith Ellis.

It’s also uniquely suited to developing deep core strength.

“Kettlebell exercises require the core to stabilize and transmit force rather than just flex the spine,” explains Ellis. “Single-arm and offset movements force the core to resist rotation and lateral bending, helping to build deep trunk stability.”

To get started, Ellis recommends these three beginner-friendly moves.

10-minute kettlebell core workout

If you’re new to working out, Ellis recommends starting with a light-to-medium weight before progressing gradually.

“Focus on form, breath control and ensuring a neutral spine before adding extra weight,” Ellis advises. “Once a set feels easy and can be performed with perfect form, you can increase weight by 4lb-8lb (2kg-4kg), add more reps or slow down the reps.”

1. Kettlebell half-kneeling halo

Sets: 3 Reps: 4 each direction, each side

Weight: Start with a 10lb-18lb (4kg-8kg) kettlebell. Progress by slowly increasing reps or increasing weight by 4lb-8lb (2-4kg).

How to do it:

• Half kneel with your left knee resting on the floor and your right foot flat on the floor in front of you and your right knee bent to 90°, holding the kettlebell upside down by the horns at chest height.
• Squeeze your glutes and engage your core.
• ​Circle the kettlebell around your head, passing your left ear, behind your neck, and right ear back to chest, keeping your hips square throughout.
• Complete four circles, reverse direction and complete another four circles, then switch leg positions and repeat.

Targets: Obliques, shoulders, upper back and deep core.

2. Single-arm kettlebell suitcase carry

Sets: 3 Reps: 30sec each side

Weight: Start with around 18lb-26lb (8kg-12kg) and slowly increase the weight once it feels easy to complete a set with perfect form.

How to do it:

• Stand upright, holding a kettlebell in your right hand by your right side.
• Walk forward at a controlled pace with heel-to-toe strides for 30 seconds.
• Switch hands and repeat.

Targets: Obliques, transverse abdominis and posture stabilizers.

3. Kettlebell dead bug (pullover variation)

Sets: 3 Reps: 6-8 each side

Weight: Start with a 10lb-18lb (4kg-8kg) kettlebell. Progress by slowly increasing reps or increasing weight by 4lb-8lb (2-4kg).

How to do it:

• Lie on your back holding a light kettlebell by the horns above your chest with your arms extended.
• ​Raise your legs and bend your knees to 90°, so your knees are directly above your hips.
• Press your lower back into the floor to engage your core.
• Extend and lower your right leg until it is just above the floor, as you lower the kettlebell behind your head, keeping your arms extended.
• Pause, return to center, then repeat with your left leg, alternating legs with each rep.

Targets: Deep anterior core.

Pilates is a great way to build core strength and stability, helping you feel stronger and more confident in everyday movement. By working the deep core, back and muscles around the pelvis, it can help improve posture, stability and spinal support.

“Whether that’s lifting a box, bending down to tie your laces, or simply surviving a day at your desk, it’s important to do some restorative work for body and mind,” says Pilates instructor Andrew Griffiths, a fitness expert and nutritionist at Net World Sports.

“The breathwork element of Pilates can also help with stress and anxiety,” he adds.

If you’ve never tried Pilates, this short routine created for beginners by Griffiths is a great place to start. You don’t need any experience—just some space on the floor and 10 minutes.

The 10-minute Pilates core workout

1. Pelvic tilt

Sets: 1 Reps: 8-10

• Lie on your back with your knees bent, your feet hip-width apart and flat on the floor. Rest your arms by your sides.
• Inhale to prepare. Exhale, gently tilt your pelvis so your lower back moves toward the floor.
• Inhale to return to a neutral spine.

“The goal is to be aware of your pelvis orientation, and how to activate the muscles that control it,” says Griffiths. “Small and controlled is the aim. The movement comes from the pelvis, not the legs.”

2. The hundred

Sets: 1 Pulses: 40 Rest: 30sec

• Lie on your back with your legs raised and knees bent at 90° over your hips and your shins parallel to the floor.
• Raise your head and shoulders and look towards your knees. If this feels too challenging, keep your head and shoulders on the floor.
• Hover your arms off the floor by your sides, palms facing down.
• Pulse your arms up and down in small, quick pulses.
• Inhale for five pulses, exhale for five.

Make it easier: Keep your feet on the floor.

“The target is to build up to 100 pulses, but if that feels too challenging as a beginner then 40 or 50 is a perfectly good place to start,” says Griffiths.

3. Dead bug

Sets: 2 Reps: 8-10 each side Rest: 30sec

• Lie on your back with your arms reaching up over your shoulders and your knees bent at 90° over your hips and your shins parallel to the floor.
• Inhale to prepare. Exhale as you lower your right arm back overhead and extend your left leg forward.
• Keep your lower back connected to the floor throughout.
• Breathe in as you return to the starting position, and repeat on the other side.

“Take it slow—this one rewards control, not pace,” says Griffiths.

4. Glute bridge

Set: 2 Reps: 10-12 Rest: 30sec

• Lie on your back with your knees bent, your feet hip-width apart and flat on the floor. Rest your arms by your sides.
• Inhale to prepare. Exhale as you raise your hips and spine until your body forms a straight line from your shoulders to your knees.
• Squeeze your glutes at the top but avoid over arching your lower back.
• Inhale to roll your spine slowly back to your starting position.

5. Bird dog

Sets: 2 Reps: 8-10 each side Rest: 30sec

• Start on your hands and knees with your shoulders over your hands and your hips over your knees.
• Inhale to prepare. Exhale and reach your right arm forwards and your left leg back.
• Keep your hips level and your back flat.
• Hold for a breath, then return to the starting position, slowly and with control.
• Repeat on the other side.

Griffiths says to maintain stability, “picture a glass of water balanced on your lower back that you’re trying not to spill”.

6. Child’s pose

Sets: 1 Hold: 30-60sec

• Start on your hands and knees then widen your knees out slightly.
• Send your hips back toward your heels and reach your arms out in front.
• Rest your forehead on the floor if that’s comfortable.
• Breathe deeply into your lower back and hips.

Aim to do these exercises three times a week, with a day off between sessions.

“That’s often enough to build real strength and the motor control these moves rely on, while still leaving room to recover,” says Griffiths. “Once the routine starts to feel easy, take it as your cue to progress the programme.”

How these exercises help build core strength and stability

Core strength and stability: “The hundred, dead bug and bird dog work the core and the muscles that help stabilize the spine,” says Griffiths.

Posture and the lower back: “Glute bridge and bird dog strengthen your glutes and the muscles that support your back,” says Griffiths. Strengthening these muscles can help support controlled movement and posture.

Spending prolonged periods sitting can mean your glute muscles become weak, so these exercises help strengthen them. Building strength in your glutes can help reduce the strain and load on your lower back.

Mobility: “Pelvic tilts and child’s pose give the spine and hips a gentle bit of movement,” says Griffiths.

Control and body awareness: “Pilates teaches you to move slowly and intentionally, and to tie your breath to the movement,” he says. “That habit bleeds into almost everything else you do physically.”

I always tell my clients they don’t need to spend hours at a gym to get a good workout.

In fact, one of my go-to routines takes just 10 minutes and only requires a single dumbbell.

On days when my schedule is packed, I use this sequence to target my legs, arms, back and core.

It’s a circuit workout, which means you’ll do one set of reps for each exercise before moving on to the next. Perform all the exercises to complete one round of the circuit.

I always aim to do two rounds, but you can do more rounds if you have the time.

1. Single-arm bent-over row

Reps: 10 each side

• Stand with your feet hip-width apart holding a dumbbell in your right hand.
• Engage your core muscles, hinge from the hips and lean your torso forward until your back is nearly parallel to the floor.
• Squeeze your right shoulder blade and pull the dumbbell toward your hip.
• Pause briefly when the dumbbell is near your hip.
• Lower the dumbbell with control.
• Complete all the repetitions, then repeat on the other side.

Trainer tips: Use your other hand to brace yourself on a chair, table, or other solid surface. You can also place one foot in front of the other and place your hand on your thigh for support. Avoid rounding your spine or allowing your lower back to arch excessively. Relax the shoulders and keep the elbow close to your body as you lift the dumbbell.

2. Goblet squat

Reps: 10

• Stand with your feet hip-width apart.
• Hold a dumbbell by one of its ends with both hands.
• Engage your core muscles.
• Push your hips back and bend your knees to lower until your thighs are parallel with the floor.
• Pause briefly.
• Push through your heels to stand.

Trainer tips: Push your hips back before bending the knees. If you’re a beginner, place a chair behind you and aim your hips towards the seat. Keep your spine straight and avoid leaning forward excessively. If you are leaning forward, use a lighter weight or practice the move without a dumbbell. Don’t let your knees cave in as you stand up, and keep your heels on the floor throughout the movement.

3. Dumbbell halo

Reps: 10 each direction

• Stand with your feet hip-width apart, holding a dumbbell by each end in front of your chest.
• Engage your core muscles and move the dumbbell towards your right shoulder.
• Circle the dumbbell behind your head, bringing it to your left shoulder.
• Bring the dumbbell back to your chest.
• Continue circling the dumbbell in this direction 10 times, then repeat in the other direction.

Trainer tips: Keep the dumbbell as close to your body as possible. Avoid letting your elbows splay out to the side as you take the dumbbell behind your head. Keep your core engaged throughout.

4. Dumbbell woodchop

Reps: 10 each side

• Stand with your feet hip-width apart, holding the shaft of a dumbbell in both hands.
• Engage your core muscles, hinge at the hips slightly as you bring the dumbbell to the outside of your left hip.
• Drive your hips forward and swing the dumbbell above your right shoulder.
• Hinge your hips behind you as you bring the dumbbell back to the left hip.
• Continue for 10 repetitions, then repeat on the other side.

Trainer tips: Stay in control of the movement at all times, and avoid letting momentum take over. Keep your spine straight and don’t let your back round or arch excessively.

I was chatting recently with a lovely personal training client of mine about what she wanted to work on in her new fitness plan, and she asked if I could include some back-strengthening exercises. She spends long hours at her desk and often holds a lot of stress in her upper body.

If, like my client, you spend long periods sitting at a desk, you probably notice your back and shoulders feeling stiff or fatigued from staying in the same position. And if you’re not doing much strength training outside work, the muscles that support your back may have begun to weaken as you get older.

Strength training isn’t a cure-all for back pain or stress-related tension, but combined with regular desk breaks, movement snacks and mobility work, strengthening your back muscles can improve postural control and make everyday movements such as lifting, bending and carrying easier.

If you think you may benefit from a stronger back, I’ve created a simple five-move workout that can help. It’s designed to be done at home, although you will need, at a minimum, one dumbbell.

How to do this home back workout

This is a circuit workout.

Perform an exercise for 30 seconds, rest for 30 seconds, then move on to the next exercise. Once you have performed all five exercises, you have completed one round. Perform two rounds in total.

You will need a single dumbbell for the pullover and you can add light weights to the other exercises to make it harder—but only after you have nailed the right form.

Here are the five exercises.

1. Quadruped arm raise
2. Prone Y-raise
3. Prone reverse fly
4. Prone W-raise
5. Dumbbell pullover

Here’s how to do each move.

1. Quadruped arm raise

Time: 30sec Rest: 30sec

• Get on your hands and knees, with your knees directly under your hips and your wrists directly under your shoulders.
• Engage your core.
• Lift your right arm to horizontal with your palm facing down.
• Return to the start with control, then repeat on the other side.
• Continue, alternating sides with each rep.

Make it harder: Hold light dumbbells, or for a greater core challenge, perform the arm raise from a high plank position.

2. Prone Y-raise

Time: 30sec Rest: 30sec

• Lie face down on a mat with your arms extended diagonally overhead to form the shape of the letter Y, with your thumbs pointing up.
• Engage your coe.
• Lift your arms, moving with control and reaching your hands forward rather than just lifting as high as you can.
• Lower with control.

Make it harder: Hold a very light dumbbell in each hand, but only if you can maintain the same controlled form.

3. Prone reverse fly

Time: 30sec Rest: 30sec

• Lie face down on the mat with your arms extended out to the sides, with a slight bend in your elbows.
• Engage your core.
• Lift your arms, squeezing your shoulder blades together, keeping your neck extended and your shoulders away from your ears.
• Lower with control.

Make it harder: Hold a very light dumbbell in each hand, but only if you can maintain the same controlled form.

4. Prone W-raise

Time: 30sec Rest: 30sec

• Lie face down on the mat with your arms out to the sides and your elbows bent to create a W-shape.
• Engage your core.
• Lift your arms and hands slightly from the floor while drawing your shoulder blades back and down—imagine you are moving your shoulder blades into the back pockets of your jeans.
• Pause, then lower with control.

5. Dumbbell pullover

Time: 30sec Rest: 30sec

• Lie on your back with your knees bent and feet flat on the floor, holding one dumbbell in both hands above your chest, with your arms extended and a slight bend in your elbows.
• Engage your core.
• Carefully lower the weight behind your head as far as you can comfortably control without your lower back arching away from the mat—you do not need the dumbbell to touch the floor.
• Lift the weight back to the start.

Shop home dumbbells

Building a strong core, according to certified Pilates instructor Brittni Johnson, takes discipline.

The discipline to perform each rep with control and exemplary form. Simply doing more reps, faster, rarely helps.

“Your core keeps you steady while your arms and legs move,” says the BetterMe instructor. “When I think about a strong core, I think about how well you can control your body, not how many crunches you can do.”

Pilates, Johnson explains, is great at training exactly that. “You’re moving slowly and with intention, paying attention to your breathing and alignment instead of rushing through reps.”

Here, the experienced teacher outlines a five-move routine that will challenge the abdominal muscles from multiple directions, training the core to support and stabilize the spine on and off the mat.

“The priority should always be form over volume. If your ribs start flaring, your lower back takes over, or you need momentum to finish a repetition, that’s your signal to reduce the range or take a break,” she says.

The goal is to finish feeling “connected through your center”, not exhausted from doing as many repetitions as possible.

“That’s one of the biggest advantages of Pilates-style core training: you’re building strength you can actually use to stabilize and control your body outside of the workout.”

How to do the workout

Johnson recommends performing eight to 12 controlled repetitions of each exercise in the routine below.

Alternatively, especially if you’re prone to rushing, she suggests using a time-based approach of between 30-45 seconds per exercise, and completing two rounds in total.

This workout can be performed with just your bodyweight.

But if you’d like to add variety or increase the challenge, Johnson says introducing a Pilates ring for moves like the dead bug, can make the hips and core work harder.

“These small props are an easy way to progress the routine without making it high impact,” she says.

1. The hundred

• Lie on your back with your knees raised and bent to 90°, and held directly above your hips.
• Gently press your lower back into the mat to engage your core.
• Lift your head and shoulders slightly off the mat.
• Lift your arms so they are horizontal, and lift and lower them in small, controlled movements.
• Inhale for five pumps and exhale for five, working toward 100 pumps while maintaining control through your center.
• To progress, you can also extend both legs and hold them at a 45˚ angle, as in the video.

Johnson says: “The hundred is a great way to start because the sustained position asks your abdominals to stabilize your trunk while your arms and breathing add another layer of demand. If you feel your lower back arching, keep your feet on the floor or bring your knees closer toward your chest.”

2. Single-leg stretch

• Lie on your back and gently press your lower back into the floor to engage your core.
• Lift your head and shoulders just off the floor and bring both knees toward your chest.
• Extend your right leg so it is horizontal and hug your left knee into your chest.
• Swap positions of the legs so your left leg is extended and horizontal and you are hugging your right knee into your chest.
• Continue alternating sides, moving smoothly and with control.

Johnson says: “The challenge is keeping your pelvis and torso quiet as the legs move. Think about maintaining the same relationship between your ribs and pelvis throughout every repetition. The farther and lower the extended leg travels from your body, the greater the demand on your abs, so beginners can keep the leg higher.”

3. Dead bug

• Lie on your back with your knees bent to 90° and held directly over your hips, and your arms extended straight up.
• Gently press your lower back into the floor to engage your core.
• Slowly extend and lower your left leg and lower your right arm behind your head, until both limbs are just above the floor.
• Return to the start, then repeat on the other side.

Johnson says: “This is a simple but very effective way to train the core to resist extension. Your goal is to move your limbs without allowing your ribs to flare or your lower back to excessively arch. I would rather see someone use a smaller range with excellent control than reach all the way to the floor and lose their alignment.”

4. Seated saw

• Sit tall with your legs extended, your feet a little wider than hip-width apart and your feet flexed so your toes point straight up.
• Extend your arms out to the sides.
• Slowly rotate your torso to the left, reaching your right hand toward the outside of your left foot.
• Return to the start, then repeat on the other side.

Johnson says: “The saw adds controlled rotation, which is an important part of a complete core routine. It challenges the obliques while encouraging mobility through the thoracic spine and rib cage. Keep both sides of the pelvis grounded so the rotation comes through the trunk rather than simply shifting the hips.”

5. Criss-cross

• Lie on your back with your hands lightly touching the back of your head and your elbows pointing out to the sides.
• Lift your legs and bend your knees to 90°, so they are directly above your hips.
• Engage your core.
• Lift your head and shoulders, then rotate your rib cage so one shoulder moves toward the opposite knee as the other leg extends away.
• Return through your center and switch sides, moving slowly rather than rushing from elbow to knee.
• Make it easier by keeping your extended leg higher or leaving one foot on the floor.
• Make it harder by extending your leg lower while maintaining the same control through your pelvis and lower back.

Johnson says: “Criss-cross targets the obliques while asking the deeper core muscles to stabilize the pelvis as your legs move. The key is to create the rotation through your torso, not by pulling your elbow across your body. Keep your pelvis as still as possible and think about rotating your ribs around a stable center.”

Muscle mass, bone density and balance decline gradually as we get older, but aging alone doesn’t determine whether you’ll get injured.

Injuries usually happen when you suddenly ask your body to do something it isn’t ready to.

For instance, if you haven’t run for years and suddenly start pounding the sidewalk every day, you’re asking your muscles, tendons, joints and bones to absorb a workload they've not gradually adapted to.

You may also need more time to recover from intense exercise than you did when you were younger.

But if you train smart—gradually progressing your workouts so your muscles and connective tissues get stronger—your body gets better at producing and tolerating force.

Your nervous system also improves its coordination, which further reduces your chance of falling or getting injured.

“An injury can be a major interrupter in someone’s fitness journey, often forcing them to reduce or completely pause activity,” says trainer Bianca Grande from Retro Fitness.

“That makes injury prevention an important part of maintaining a consistent, active lifestyle, particularly as we age.”

Here's the 10-minute routine Grande recommends to build a body that's better equipped for exercise and everyday movement.

“The goal isn’t simply to become stronger, but to build a body that can move efficiently, maintain control and better respond to unexpected stresses.” she says.

How to do the moves

1. Single-leg balance
2. Heel raise
3. Glute bridge
4. Dead bug
5. Resistance band pull-apart
6. Deep squat hold
7. Walking lunge

1. Single-leg balance

Sets: 1 Time: 30sec each side Rest: 30sec

How to do it:

• Stand with your feet hip-width apart with a wall or sturdy chair for support if needed.
• Shift your weight onto your right foot and raise your left foot in front of you a few inches.
• Keep your hips level, torso upright, core engaged and shoulders relaxed.
• Hold your balance and avoid leaning to one side.
• Lower your foot and repeat on the other side.

2. Heel raise

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Stand with feet hip-width apart with a wall or sturdy chair for support if needed.
• Shift your weight onto the balls of your feet and raise your heels.
• Contract your calves as you come up onto your toes.
• Pause briefly.
• Slowly lower your heels and repeat.

3. Glute bridge

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Lie on your back with your knees bent, feet flat on the floor, hip-width apart and arms resting by your sides, palms down.
• Engage your core, squeeze your glutes and raise your hips until your body forms a straight line from your shoulders to your knees. Avoid overarching your lower back.
• Pause briefly.
• Slowly lower your hips and repeat.

4. Dead bug (same side variation)

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Lie on your back with your lower back pressed into the floor
• Raise your knees and bend them so they’re at 90° angles over your hips.
• Extend your arms toward the ceiling.
• Engage your core and slowly lower your right arm back toward the floor behind you, and extend your right foot down toward the floor in front.
• Only go as far as you can before your lower back arches off the floor.
• Return to the starting position and repeat on the opposite side.

5. Resistance band pull-apart

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Stand with feet hip-width apart, holding a long-loop resistance band at both ends.
• Extend your arms in front of you at shoulder height, keeping a slight bend in your elbow.
• Maintain tension in the band as you pull your hands apart, squeezing your shoulder blades together.
• Slowly return to the starting position.

6. Squat hold

How to do it:

Sets: 1 Time: Up to 60sec Rest: 30sec

• Stand with your feet shoulder-width apart or slightly wider and turned out slightly.
• Push your hips back and bend your knees to lower your hips until your thighs are parallel to the floor or lower.
• Engage your core and keep your chest up.
• Hold the squat position for as long as you can.
• Return to standing and repeat.

7. Walking lunge

How to do it:

Sets: 1 Time: 60sec Rest: 30sec

• Stand with your feet hip-width apart.
• Take a step forward with your right foot.
• Lower your hips and bend your knees until both knees are bent at 90° angles.
• Push through your right foot to stand and then repeat on the other side.

Why the moves work

When we exercise, we place controlled stress on muscles, bones and connective tissues.

“The body responds to that stress by adapting and becoming better equipped to handle similar demands in the future,” says Grande.

“Resistance and weight-bearing exercise can help maintain or improve muscular strength and bone density, while repeated movement can improve neuromuscular coordination—the communication between the brain, nerves and muscles.

“Balance and stability work are particularly valuable because they train the body to recognize changes in position and react quickly. Stronger muscles and improved coordination can help stabilize joints and distribute forces more effectively during movement.”

Grande says people should not avoid using a wall or sturdy surface for support if needed.

“For beginners or people returning to exercise, modifications—such as using a wall during single-leg balance or support during a deep squat—aren’t a sign that the movement is less effective,” says Grande.

“They can allow you to develop control and confidence before progressing.”

Holly Fivian is a personal trainer and the founder of Holsm, a strength training platform for midlife women.

When she starts training her clients, she doesn't get them to focus on weight-loss targets or strength goals.

Instead, she encourages them to find a way to move that is enjoyable, works for their body, and has longevity.

With that in mind, she’s shared her simple (and enjoyable) five-move workout for beginners, which is the same routine she programs for her clients.

“They repeat these same fundamental movements alongside their posture, diaphragmatic breathing and deep-core work until they really own them,” Fivian explains.

Holly Fivian’s 10-minute fundamental beginner’s workout

Fivian’s workout consists of five moves:

• Glute Bridge
• Squat
• Press-up
• Mountain climber
• Plank shoulder tap

Do the exercises for the suggested number of sets, timings and rest periods to get yourself a roughly 10-minute workout.

Fivian recommends trying this five-move workout for six to eight weeks, or until you feel very confident with it, before adding weight or moving on to something new.

“Progress doesn't always mean progressing the exercise. Progress might mean performing exactly the same squat with better posture,” Fivian says.

1. Glute bridge

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back with your knees bent, your feet hip-width apart and your heels relatively close to your body and flat on the floor.
• Inhale and engage the core.
• Exhale, push through your heels and squeeze your glutes to lift your hips from the floor. Keep the body in a straight line from shoulders to knees.
• Lower slowly and repeat.

Trainer tip: “If you predominantly feel the movement in your lower back rather than your glutes, reduce the height of your bridge and re-establish your core connection.”

2. Squat

Sets: 3 Time: 30sec Rest: 15 sec

• Stand tall with your feet shoulder-width apart, your toes pointing slightly outwards and engage your core.
• Inhale as you send your hips back and down, as though you're sitting into a chair.
• Exhale slowly through pursed lips as you drive back up to standing, pressing through the heels and squeezing the glutes.

Trainer tip: “Keep your weight through your heels and, as you lower, think about gently pushing your knees outwards so they track in the same direction as your toes. Keep your chest open and maintain your core connection.”

3. Press-up

Sets: 3 Time: 30sec Rest: 15sec

• Start on your hands and knees on the floor, with your hands slightly wider than shoulder-width apart and your fingertips spread.
• Step your legs back so your body is in a straight line.
• Inhale and lower your chest towards the ground, keeping your elbows at a 45°angle to your body.
• Exhale through pursed lips as you push up to the start position.

Trainer tip: “Don't sacrifice your body position simply to get lower. A beautifully controlled wall or incline press-up is far more valuable than a floor press-up where you've lost your form.”

4. Mountain climbers

Sets: 3 Time: 30sec Rest: 15sec

• Start on your hands and knees with your shoulders directly over your wrists.
• Step your feet back so your body is in a straight line from your shoulders to your heels.
• Bring one knee up toward your chest then step it back.
• Continue, alternating sides.
• Start slowly and concentrate on maintaining your plank and core connection. Once you feel confident, increase the pace to add a cardiovascular challenge.

Trainer tip: “Your legs are moving, but your trunk should remain strong and controlled. If you start losing that position, slow down or move onto an incline. Quality over quantity, every time.”

5. Plank shoulder taps

Sets: 3 Time: 30 secs Rest: 15 secs

• Come to your hands and knees on the floor, with shoulders directly over your wrists and fingertips spread.
• Step your legs back so your body is in a straight line from your shoulders to your heels. Don't allow your hips to lift.
• Slowly lift one hand and tap the opposite shoulder.
• Repeat on the opposite side.

Trainer tip: Choose a variation that allows you to maintain good form. You might need to perform the move with your hands against a wall or on an elevated surface instead of the floor.

“The challenge is to keep your hips and torso as still as possible rather than rocking from side to side,” says Fivian.

I love yoga but I struggle to make time for it alongside my strength training and cardio workouts.

That’s why I like Yoga With Adriene, the YouTube channel from Adriene Mishler.

Mishler has been sharing yoga routines online for over a decade and I always turn to them as a way to soothe my body and my mind.

With over 13 million followers, I’m certainly not the only person who enjoys her routines.

Her practices are always beginner-friendly, with modifications and step-by-step guidance.

I decided to try one of her recent fortnightly releases to fit some stretching into my day.

What I thought of the 10-minute hamstrings and lower-back routine

Mishler’s routine came at the perfect time after waking up with sore muscles following a lower-body dumbbell workout.

As always, Mishler starts the practice with a couple of minutes of grounding that helps you connect to your body, breath and mind—the whole premise of yoga.

Sometimes I want to jump right into the more dynamic yoga poses but this guided section always helps me relax.

Although the routine’s focus is on hamstrings and lower back, several postures also felt great on my shoulders and upper back.

Lizard pose provided a deep stretch through my hips and the runner’s lunge released tension through my hamstrings.

I also found that Mishler's tip to keep my knees bent during a forward fold helped me get a deeper stretch in my upper back and neck.

After 10 minutes with Mishler, my legs felt a lot lighter and less sore.

It'll certainly be a routine I come back to in the future to improve my post-workout recovery.

Yoga offers a multitude of benefits and serves people who practice it in a variety of ways. For some, it’s just a good stretch, while for others, it’s a way of connecting mind, body and spirit.

Adriene Mishler, better known online as Yoga With Adriene, shared a 10-minute routine this week that promises to reset your nervous system, which got us wondering what that actually means?

Simon Smail, a GP (medical doctor) in the U.K. and medical director of Evergreen Medical & Wellness Clinic in Edinburgh, says that the nervous system referred to in this context is the autonomic nervous system, which manages the body’s fight-or-flight response.

“Nervous system regulation is popular shorthand rather than a formal medical diagnosis, but it broadly refers to how the body moves from a heightened state of stress to a calmer baseline,” he explains.

“Everyone has a nervous system that naturally moves between activation and recovery throughout the day, so in that sense we can all benefit from habits that support good regulation.

“People who feel chronically stressed, overwhelmed, anxious, burnt out and wired may benefit more than other people.”

This doesn’t mean you'll never get stressed again.

“The goal is not to be calm all the time, but to have a flexible stress response—you’re able to rise to challenges and then settle afterwards,” Smail concludes.

So, can yoga help to reset the nervous system?

Anything that helps you feel less stressed can support the nervous system, and yoga is a great stress relief tool for a lot of people.

“I think yoga can be really helpful because it combines several of the things we know can help support stress regulation: gentle movement, stretching, controlled breathing, and body awareness,” Smail explains.

How to do Yoga With Adriene's 10-minute nervous system reset practice

You don’t need any equipment to do this routine, but it is a practice that’s done entirely from a seated or lying position, so you might want to roll out your yoga mat.

You can also do this routine from a chair, according to Mishler, because the main focus of the routine is controlled breathing.

As you get older, you may well find stiffness creeping into parts of your body. Stretching can help, but strength work is also necessary if you want to get back to moving with ease.

To help you get started, I turned to Heike Yates, a certified Pilates coach, personal trainer and midlife fitness expert, who specializes in helping women in their 50s, 60s and beyond build strength, stability and confidence in their body.

With more than 40 years of experience, she uses realistic, joint-friendly movement to support people in everyday life.

Her 10-minute routine below works on your core strength, posture and overall mobility.

“This routine focuses on gentle core activation, back support, and functional strength to reduce stiffness and support everyday movement,” Yates explains.

“This workout is ideal for women who feel weaker, stiff, or unsure where to start, and can be done three to four times per week to build consistency without strain.”

Each move comes with a modification, making it totally beginner-friendly.

How to do the 10-minute workout

You’ll need an exercise mat, a resistance band and a wall. Some of the modified moves also require a chair.

1. Breathing and posture reset

Reps: 5

• Sit or stand upright and relax your shoulders.
• Inhale deeply into your ribs and extend your spine.
• Exhale slowly while gently drawing your abdominals inward.

2. Seated half roll-down

Reps: 6-8

• Sit upright near the edge of a chair or on the floor with your legs extended.
• Reach your arms forward at shoulder height.
• Gently draw your lower abdominals in, carefully round your back, tuck your chin, and lean your torso back with control.
• Pause, then exhale as you return to an upright position.

Make it easier: “Keep the movement smaller if your lower back feels strained,” Yates says.

“If sitting with straight legs feels challenging, slightly bend your knees or loop a resistance band around your feet and hold the ends for added support during the roll back.”

3. Lying side kick

Reps: 8 each side

• Lie on your left side, with your body forming a straight line from your shoulders to your feet.
• Bend your left knee leg for support if needed
• Engage your core to help stabilize your body.
• Raise your right leg to hip height.
• Moving from your hip, sweep your right leg in front of you, then behind you.
• Do all your reps, then swap sides.

Make it easier: "Keep the kicks small if balance or hip mobility feels limited," advises Yates.

"This exercise can also be performed standing while lightly holding onto a chair," Yates says.

4. Shoulder bridge

Reps: 5-8

• Lie on your back with your knees bent and your feet flat on the floor hip-width apart.
• Push through your feet to slowly raise your hips, peeling one vertebra off the floor at a time, starting from the base of your spine.
• Pause when your body is in a straight line from your shoulders to your knees.
• Slowly lower with control.

Make it easier: “Lift your hips only as high as it feels comfortable and place a pillow under the head if needed,” says Yates.

5. Forward spinal stretch

Reps: 5-6

• Sit with your back resting against a wall, with your legs extended in front of you, a comfortable distance apart.
• Extend your arms forward at shoulder height.
• Exhale as you gently curl your spine forward, starting from the top of your spine, as if you were reaching forward over a large ball.
• Inhale as you return to sitting upright.

Make it easier: “This exercise can also be performed seated in a chair,” Yates says. “You can also bend your knees slightly if your hamstrings feel tight.”

6. Seated resistance band row

Reps: 10

• Sit on the floor or in a chair with a resistance band under the soles of your feet.
• Hold the ends of the band with your arms extended, so there is light tension in the band.
• Pull the band to your chest, bending your elbows and drawing them past your torso.
• Slowly return to the starting position with control.

Make it easier: “Use a lighter band or reduce tension if the shoulders feel tight,” Yates says.

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As you get older, you may understandably feel wary of throwing yourself into high-intensity workouts in case you damage your body, and this nervousness may mean you end up avoiding exercise altogether.

If that sounds familiar, kinesiologist and certified yoga therapist Bobbi Lalach recommends building confidence and body awareness.

“I work with people who have often been told they are fine or cleared [to exercise by their doctor], but still don’t feel confident, strong or comfortable in their body,” she tells Fit&Well. “I help them rebuild trust in their body through simple, structured and doable movement.”

Lalach has put together a 10-minute routine for people in their 50s, 60s and 70s who are feeling hesitant about exercise. Perhaps you’re stiff, achy or hesitant to move after injury or long periods of inactivity.

“Rather than focusing on intensity or pushing through discomfort, this routine helps people reconnect with their body through small, manageable movements that build awareness, confidence and ease,” Lalach explains.

“The exercises are beginner-friendly, require minimal equipment and can be done at home in about 10 minutes,” she adds.

10-minute body awareness and confidence-building routine

1. Walking check-in

Time: 15-30sec

Before starting the exercises, slowly walk around your space for 15 to 30 seconds.

As you walk, notice different parts of your body:

• Feet
• Ankles
• Knees
• Hips
• Chest
• Shoulders
• Neck
• Head

“There is nothing to fix. The goal is simply to notice what feels tense, heavy, stiff, light, easy or effortful before beginning,” Lalach says.

2. Triangle of support squat

Reps: 5-8

• Stand near a chair, wall or counter for support with your feet hip-distance apart.
• Bring awareness to the triangle of support in the soles of your feet: your big toe, the base of the little toe and your heel.
• Inhale and exhale here, lightly holding your support if needed.
• Gently bend your knees and hips to lower, as though you’re sitting in a chair.
• Move within a range that feels comfortable and safe.
• Return to standing slowly.

Expert tip: “Repeat and notice whether anything changes in your triangle of support and if there’s any tension in your body. If you notice gripping or tightness, pause and take a breath then reduce your depth of movement and try again with less effort. The goal is not a deeper squat—the goal is ease and awareness,” says Lalach.

2. Shoulder blade slide

Reps: 5-8

• From a seated or standing position, feel your base of support—either through your feet or your hips.
• Take a slow inhale and exhale.
• Bend your elbows to 90° in front of your body with your palms facing each other.
• Gently slide your elbows behind you and back to the starting position.

Expert tip: “Pay attention to your neck, shoulders, jaw and rib cage to notice whether you’re holding or bracing. If you feel any strain or tension, make the movement smaller and slow it down,” says Lalach.

3. Supported hip swing

Reps: 5-10 each side

• Stand with one foot on a yoga block or thick book with a wall, counter or chair beside you for support.
• Feel your triangle of support—from your big toe, the base of your little toe and your heel—on your standing foot.
• Take a slow inhale and exhale.
• With your moving leg straight, but without locking your knee, gently swing it forward and backward.
• Allow the movement to come from your hip socket without moving your ribs, chest or lower back.
• Do all your reps on one side, then switch sides.

Expert tip: “As your leg moves, notice whether your body braces or stiffens, particularly around your ribs and chest. Pay attention to your breathing too. Only move within the range where your leg can move freely in the hip socket without tension elsewhere,” Lalach explains.

4. Supported hip rotation

Reps: 5-8 each side

• Stand with one foot on a yoga block or thick book with a wall, counter or chair beside you for support.
• Bring your moving leg next to your standing leg.
• Slowly rotate your leg inward and outward within the hip socket—this is a very small movement.
• Keep your hips stable and facing forward throughout the movement.
• Do all your reps on one side, then switch sides.

Expert tip: “Imagine your pelvic bones have headlights on and these should point forward at all times while your leg rotates. Notice if your pelvis tries to turn or if your ribs shift. Be aware of your jaw tightening and try to keep the movement small and easy,” says Lalach.

5. Foot rolling

Time: 1-2min each side

• Either sitting or standing, place a weighted ball, tennis ball or another small, firm ball under the arch of your foot.
• Slowly and gently roll your foot over the ball, controlling the pressure carefully—it should feel like a gentle massage.
• You can also explore the heel, ball of the foot and outer edge of your foot’s arch.

Expert tip: “Pay attention to pressure changes, tension and sensations in your foot and leg,” says Lalach.

6. Walking check-in

After finishing the exercises, repeat the original walking check-in.

“Does anything feel different?” Lalach says. “Do your feet feel lighter or heavier? Is there less tension anywhere? Do you feel more grounded? Does walking feel smoother or easier?

“There is no right answer. The goal is simply building awareness and helping your body reconnect with movement in a gradual, supportive way.”

I don’t normally do mobility workouts. Instead, I focus on my running and strength training programs.

But mobility work shouldn’t be an optional extra. It’s something all of us would benefit from doing.

“Mobility routines are fundamental for maintaining how your body moves and feels day to day,” explains Caroline Idiens, personal trainer and strength coach at Caroline’s Circuits.

“I always say mobility is what allows you to use your strength effectively. It supports posture, balance, and coordination, which become increasingly important as we age.”

When combined with strength training, mobility work can help improve joint range of motion and prevent injury, which becomes especially important as we age because muscle mass, joint elasticity and bone density decline.

When Idiens shared the routine she’s been doing for over 20 years on Instagram, I knew it was time to take my mobility seriously and give it a go.

Try Caroline’s Circuits 10-minute mobility routine

Idiens’ morning mobility routine consists of a series of 16 exercises done for 10-15 reps each.

While it sounds like a lot, you can get it done in 10 minutes, or slow things down and go at a pace that’s more comfortable for you.

What happened when I tried this 10-minute mobility routine

I decided to do Caroline’s mobility workout twice a week. After trying it out on my rest days for a few weeks, I can see why Idiens has kept it up for two decades.

The routine is low-impact, doesn’t require any equipment or a gym, and it left me feeling energized and ready to take on the day.

My busy schedule makes it hard to fit in mobility work, but I was surprised by how much I was able to get done in just 10 minutes.

While it’s too early to say how much of a difference it’s made to my actual running and strength sessions, it has helped reduce post-run stiffness, eased DOMS (delayed onset muscle soreness) after leg day workouts and put a spring in my step.

More than that, this mobility routine gave me time to tune into both my mind and body. It turns out, that’s a real draw for Idiens too.

“It’s a moment to check in with my body at the start of the day. Some days you might notice tightness or an imbalance and having that awareness is incredibly valuable,” she says.

I think I’ll be taking a leaf from Idiens’ book and making this a permanent fixture in my weekly workout routine.

Ever feel like beginner-friendly workouts are anything but?

That's how BODi Super Trainer Lacee Green felt, so she devised a three-week, entry-level program designed for genuine newcomers to exercise—or those just getting back into it.

“My beginner-only plan is for every body and everybody,” Green tells Fit&Well.

Green’s program combines low-impact cardio, strength, core and mobility workouts for a total of five sessions a week and 30 minutes a day.

One of the routines she loves—that she says will provide a flavor of the plan—is a total-body cardio workout inspired by seven different sports.

“There is no repetition, it’s all bodyweight and super fun,” she says. “We do basketball, we do pickleball, we do soccer, and it’s really going to get your heart rate up.”

It will all count toward the CDC’s recommended 75 minutes of vigorous-intensity aerobic activity per week, while incorporating resistance training elements to strengthen your bones and muscles, she explains.

And Green has provided the full 10-minute routine below for you to try.

10-minute cardio workout for beginners

Press play on the video above and Green will guide you through the workout, or keep reading to see what’s in store.

Green’s 10-minute beginner-only cardio workout is inspired by seven different sports that she says will help channel your inner athlete.

Each sport links to an exercise during the routine. Follow the short warm-up, then perform each move for 40 seconds and rest for 20 seconds, for one round per sport.

In the video, another trainer demonstrates variations of each exercise so you can make it slightly more challenging as desired. The workout concludes with a short cool-down.

Here’s a brief breakdown of each exercise.

1. Basketball catch and shoot

Step to your side, then reach up into full extension as if shooting a three-pointer. Repeat by shuffling from side to side.

2. Quick football feet

Lower into a quarter squat with your feet wide apart and alternate quick stepping onto either foot. On Green’s cues, switch the direction you face from center to left and right.

3. Skater side-step

Step side to side as if skating, hitting an imaginary hockey stick across your body.

4. Soccer kick-up

Keeping light on your feet, hop from side to side as if juggling a football with your feet.

5. Pickleball shuffle

Lower into a half squat with your hands together in front of you. Keeping low, step or jump forward, then shuffle back to the start position.

6. Boxing jab cross

Stand side on with slightly bent knees and your guard up. Alternate throwing jabs with your left and right, switching your stance after 20 seconds.

7. Baseball squat to high plank

With your feet wide apart, lower into a deep squat with your hands up like a catcher. Place your hands on the floor and step back into a high plank, then back to the low squat.

I’ll be the first to admit that I am always tempted to skip my cool down after a run.

In fact, I used to swerve a post-run stretch all the time, and I paid the price the next day with extra tight hamstrings and an aching lower back.

Over time, I began to realize how much of a negative impact this was having on my mobility. I would wake up with tight hips, stiff calves and an overall heavy feeling that made me not want to run that day.

I knew I had to change something. That’s when I came up with this quick 10-minute stretch sequence. It’s just enough to reset the body after a run and help prepare you for the next one.

This 10-minute stretch sequence focuses on the areas of your body that are most impacted during a run. Your calves, hamstrings, glutes and hip flexors are all targeted in this routine.

It’s easy to do daily and takes minimal time. I always notice a difference in how I feel the next day if I skip this routine.

By doing this routine, I’ve found that recovery doesn’t need to be time-consuming or complicated to be effective. Having a short and focused routine like this one can reduce tightness, improve mobility, and make starting your next run easier.

Here’s the post-run stretch routine I use.

1. Standing calf stretch

Time: 30sec each side

After you finish a run, your muscles are warm and ready to engage in static stretching. The calf stretch helps relieve tension from the repetitive impact of running.

How to do it:

• Stand an arms-length away from a wall and place your hands on it.
• Step your right foot behind you.
• Lower your right heel to the floor and lean your torso forward to feel a stretch in your right calf.
• Hold for time, then repeat on the other side.

2. Seated hamstring stretch

Time: 45sec each side

The hamstring stretch focuses on the back of the legs, which can tighten up quickly. This is especially true after longer runs.

How to do it:

• Sit on the edge of a chair with your knees bent and feet flat on the floor.
• Extend your right leg, placing your right heel on the floor.
• Hinge forward from your hips and reach your hands towards your right toes.
• Hold for time, then repeat on the other side.

3. Figure four glute stretch

Time: 45sec each side

The figure four stretch is one of my favorites and also one I rely on the most as someone who struggles with lower back and hip pain. It’s great for opening up the hips and glutes, which are both really important when it comes to running efficiency.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your right ankle on your left thigh, just above your left knee.
• Grasp the back of your left thigh in both hands.
• Gently pull your left leg towards you, you should feel a stretch in your right glute.
• Hold for time, then repeat on the other side.

4. Half-kneeling hip flexor stretch

Time: 45sec each side

The half-kneeling hip flexor stretch is another one of my favorites and is great for people who sit a lot or struggle with tightness in the hips in general.

How to do it:

• From kneeling, step your left foot in front of you, with your left knee bent to 90° and your knee directly above your left ankle.
• Engage your core and tuck your pelvis under, then carefully move your hips forward to feel a stretch in your right hip.
• Hold for time, then repeat on the other side.

5. Child’s pose with side reach

Time: 1min each side

How to do it:

• Kneel with your knees wider than hip-width apart.
• Sit your butt back to your heels and lower your torso, reaching your hands forward as far as possible.
• Use your fingers to walk your hands to the right, feeling a stretch down your left side.
• Hold for time, then walk your fingers to the other side.

6. Foam rolling

Time: 2min

I love finishing with a simple child’s pose, followed by a few minutes with my foam roller. Just some gentle rolling to get the tension out of my calves and quads.

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I’m a firm believer that it’s never too late to start a fitness routine, but knowing exactly how to start that routine can be challenging.

Walking into a gym with lots of machines, weights, people and equipment can be a daunting experience, especially if you don’t have a plan or know what to do.

If you want to start your journey at home, or build a bank of exercises for non-gym days, having a resistance band can come in handy.

In my work as a certified personal trainer, I’ve worked with lots of first-time exercisers and I often program the following resistance-band moves to my beginner-level clients who want to start strengthening their upper body.

Even if you’re not a beginner, these exercises are great for warming up your chest, back, shoulders and arms before a weighted workout.

How to do this 10-minute upper-body workout

For best results, you’ll need a long-loop resistance band like this set from Theraband. Work with the lightest resistance first. When you can perform a full set without fatigue, progress to the next resistance level.

Aim to complete 10-12 repetitions per set, starting with one set. As you get stronger, increase your sets until you can perform three with 60-90 seconds of rest in between.

These moves are safe for most ability levels, but always get clearance from your doctor before starting any new activity. A certified personal trainer can also provide guidance on form and modifications where necessary.

How to do each exercise

1. Banded row

Reps: 10-12

• Loop a resistance band around a strong anchor point, like a stair railing, at chest height.
• Hold the ends of the band in each hand.
• Step back from the anchor point so the band is taut.
• Stand tall, engage your core, squeeze your shoulder blades together and pull the ends of the band toward you.
• Hold for a few seconds.
• Return your arms to the starting position.

Trainer tips: Keep your shoulders relaxed as you pull the band—avoid them creeping up toward your ears.

2. Banded chest press

Reps: 10-12

• Loop a resistance band around a strong anchor point, like a stair railing, roughly chest height.
• Hold the ends of the band in each hand.
• Face away from the anchor point and step forward until the band is taut.
• Step one foot in front of the other, engage your core and bring your hands to chest level to start.
• Extend your arms forward.
• Hold for a few seconds.
• Bring your hands back toward your shoulders with control.

Trainer tips: Avoid leaning forward as you press. Keep your shoulders relaxed throughout the movement.

3. Banded overhead press

Reps: 10-12

• Stand with your feet hip-width apart with the middle of the resistance band under both feet.
• Hold the other ends of the band by your chest.
• Engage your core and stand tall.
• Press the band overhead.
• Hold for a few seconds.
• Slowly return the band to chest level.

Trainer tips: Avoid arching your lower back as you press the band up. Make the exercise easier by placing the band under just one foot or standing your feet closer together.

4. Banded triceps kickback

Reps: 10-12 each side

• Loop a resistance band around a strong anchor point, like a stair railing.
• Grasp the end of the band in your right hand.
• Step back until the band is taut.
• Engage your core muscles.
• Hinge at your hips and lean your torso forward.
• Bend your right elbow to 90° and press it into your torso.
• Keeping your upper arm fixed in position, extend your right arm to pull the band behind you.
• Hold for a few seconds.
• Return your arm to the starting position and repeat.
• Complete all the repetitions on one arm, then switch arms.

Trainer tips: Keep your elbow glued to your side throughout. If you have lower-back pain, perform the exercise standing upright or place your free hand on your upper thigh for additional support.

5. Banded biceps curl

Reps: 10-12

• Stand with your feet hip-width apart, with the middle of the resistance band under your feet.
• Hold the ends of the band in front of your thighs with your palms facing forward.
• Stand tall and engage your core.
• Keep your elbows by your sides and bend your elbows to lift the band to your shoulders.
• Hold for a few seconds.
• Extend your arms back to the starting position.

Trainer tips: Avoid arching your back as you curl the band up. Make the exercise easier by placing the band under just one foot or standing your feet closer together.

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Most people know that regular exercise is incredibly important for maintaining a healthy, injury-free body, but knowing where to begin can be quite intimidating. It keeps many people who don’t usually exercise from starting a workout regimen altogether.

That’s why I always start a lot of my beginning-level personal training clients with simple exercises—such as these four lower-body moves.

These basic bodyweight exercises can be done almost anywhere, are easy to modify for those who find them tricky, and can be made more challenging as you get stronger.

If you’ve been wondering how to get the ball rolling on your fitness routine, give this quick 10-minute workout a try.

Important note: All these exercises are appropriate for beginners, but be sure to get clearance from your medical team before trying anything new. I also highly recommend meeting with a personal trainer if you have the means, as they can provide form guidance and further modifications if needed.

How to do the 10-minute lower-body workout

You’ll just need a yoga mat and an elevated surface, like a stair step.

The workout is formatted using sets and reps. Perform 10 reps of an exercise to complete one set. Rest for 60-90 seconds to recover, then perform another set. Continue in this fashion until you’ve completed three sets of the first exercise, then move on to the second exercise.

Feel free to adjust the amount of sets and reps, and increase the amount of rest as needed to suit your ability.

1. Squat

Sets: 3 Reps: 10

• Stand tall with your feet hip-width apart.
• Engage your core muscles.
• Bend your hips and knees to lower, pushing your hips back and raising your arms in front of you as you go.
• Pause when your hips are level with your knees, or once you’ve reached the end of your range.
• Push through your feet to stand back up.

Trainer tips: Move your hips back before bending your knees. Avoid excessive arching in the lower back. Keep your feet flat on the floor, and don’t allow your center of gravity to shift towards your toes.

How to make squats easier: Place a chair behind you and sit all the way down before standing up.

How to make squats harder: Hold a 10lb weight, like a dumbbell or kettlebell, by your chest as you perform the exercise.

2. Glute bridge

Sets: 3 Reps: 10

• Lie on your back with your knees bent and feet flat.
• Engage your core and keep your spine neutral.
• Squeeze your glutes and lift your hips into the air.
• Lower back down to the mat with control.

Trainer tips: Don’t allow your lower back to arch as you lift your hips.

How to make glute bridges easier: If you’re unable to get onto the floor, perform the exercise on your bed or couch. Reduce your range of motion or practice squeezing your glutes without lifting your hips.

How to make glute bridges harder: Add a looped resistance band, like one of these, around your knees as you perform the exercise and push your knees out against the added tension of the band.

3. Step-up

Sets: 3 Reps: 10 each side

• Stand in front of a step.
• Engage your core.
• Place your left foot onto the step.
• Push through your left foot and place your right foot onto the step.
• Place your left foot back onto the floor.
• Follow with your right foot.
• Do all your reps on one side, then switch sides.

Trainer tips: Maintain an upright posture throughout the exercise. Make sure your entire foot is on the step as you move.

How to make step-ups easier: Hold on to a steady surface, like a railing or the wall, as you step up. You can also choose to perform the exercise with a lower step.

How to make step-ups harder: Hold a light weight, like a dumbbell or kettlebell, in each hand as you perform the exercise. Increase the weight as you get stronger.

4. Fire hydrant

Sets: 3 Reps: 10 each side

• Get on your hands and knees.
• Engage your core and keep your spine neutral.
• Lift your right leg out to the side, keeping your knee bent at 90°.
• Lower back down to the mat.
• Do all your reps on one side, then switch sides.

Trainer tips: Keep your hips square to the mat as you lift your leg. Don’t lift your leg higher than hip level.

How to make fire hydrants easier: If you’re unable to get onto the floor, perform the exercise on your bed. You can also do fire hydrants while standing: brace yourself against a wall, bend your right knee to 90°, lifting your right foot behind you, then lift your right leg out to the side.

How to make fire hydrants more challenging: Use a mini looped resistance band around the knees.

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If you’re low on energy but still want to move your body, a short Pilates flow can be a smart choice.

I asked Nicole Hernandez, co-founder of Pilates Pros and a certified Pilates teacher, to create a gentle seven-minute routine that would switch on the glutes and deep core muscles, without putting extra strain on the joints.

The routine focuses on slow, controlled movements to build stability, improve body awareness and help you reconnect with your breath.

Try it on recovery days, after long periods of sitting, or whenever you want a quick reset. It’s simple to follow and easy to do.

Overview

1. Quadruped cat-cow x 8
2. Bent-knee kickback x 10 each side
3. Fire hydrant x 10 each side
4. Bent-knee kickback to fire hydrant x 10 each side

1. Quadruped cat-cow

Video: Nicole Hernandez / Pilates Pros

Reps: 8 Rest: 15sec

How to do it:

• Get on your hands and knees, with your hands under your shoulders and knees under your hips.
• Inhale as you drop your belly slightly and lift your chest, extending through your spine.
• Exhale as you tuck your pelvis, round your back and draw your chin toward your chest.
• Continue, moving slowly, and matching each movement to your breath.

How it helps: “The cat-cow is a tried-and-tested move for connecting breath to movement, and mobilizing the spine,” says Hernandez. “It’ll help you find a neutral starting position before activating the glutes and core.”

2. Bent-knee kickback

Video: Nicole Hernandez / Pilates Pros

Reps: 10 each side Rest: 15sec

How to do it:

• Stay on your hands and knees, and gently engage your core.
• Flex your right foot and, keeping your right knee bent at 90°, lift your right leg back and up so the sole of your right foot faces the ceiling.
• Lower your leg with control, without arching your lower back.
• Keep your pelvis steady and your gaze down throughout.
• Do all your reps on one side, then switch sides.

How it helps: Hernandez chose this move because “it targets the glutes while teaching hip extension without compensating through the lower spine.”

3. Fire hydrant

Video: Nicole Hernandez / Pilates Pros

Reps: 10 each side Rest: 15sec

How to do it:

• Stay on your hands and knees with your core gently engaged.
• Flex your right foot and, keeping your right knee bent at 90°, lift your right leg out to the side.
• Only lift as high as you can without shifting your weight or rotating your torso.
• Hold the position for a moment before lowering slowly back down.
• Do all your reps on one side, then switch sides.

How it helps: Fire hydrants are great for strengthening the outer hips and improving pelvic stability, which supports both the core and knees.

4. Bent-knee kickback to fire hydrant

Video: Nicole Hernandez / Pilates Pros

Reps: 10 each side Rest: 15sec

How to do it:

• Stay on your hands and knees with your core gently engaged.
• Flex your right foot and, keeping your right knee bent at 90° throughout, lift your right leg back and up so the sole of your right foot faces the ceiling.
• Lower your leg with control, without arching your lower back.
• Lift your right leg out to the side.
• Hold the position for a moment before lowering slowly back down.
• Move slowly, alternating between the two exercises, and avoid shifting your weight through the torso.
• Do all your reps on one side, then switch sides.

How it helps: “This one combines hip extension and abduction to challenge balance, coordination and deep core stability,” says Hernandez.

Balance can decline as we age, thanks to changes in muscle mass, eyesight and bodily awareness.

Regular exercise can improve this, but not everyone wants to pump weights at the gym or start up a new running regimen.

That’s why I asked Lindy Royer to create a quick-fire standing routine that can help anyone improve their balance at home.

Royer is a Pilates instructor and the founder of PM Center for Movement, and she believes that we don’t need to aim for perfection when it comes to balance.

“I wobble on many of the exercises in this routine—this is a good thing. We want to get the system to find its balance limitations and be able to auto-correct,” she explains.

You can modify any of the exercises by holding on to a chair or wall for support.

Use only as much support as you need—the exercises should still feel challenging. All you need to do it is a small tennis ball.

You can run through all 10 exercises or choose a few to do each day throughout your week.

1. Ball rolling

Sets: 1 each side

• Stand on one leg and place the other foot a few inches in front of you on a tennis ball.
• Position the ball underneath your big toe.
• Slowly roll the ball back toward the heel.
• Roll the ball forward to the base of the 2nd toe.
• Continue to roll the ball forward and back until you reach the base of the pinkie toe.
• Roll the ball back from your pinkie to your big toe.
• Repeat on the other side.

2. Heel raise hold with micro squat

Sets: 1 Reps: 5-8

• Stand with your feet roughly hip-width apart.
• Lift your heels and rise onto the balls of your feet five to eight times.
• Hold the last heel raise and perform five to eight micro squats, moving your hips toward the floor while keeping your knees above your toes.

3. Side-to-side step

Sets: 1-2 Reps: 12

• Step side to side as wide as you comfortably can.

4. Step wide and balance

Sets: 3 Time: 5-10sec

• Take a big step to the side with your right foot.
• Lift your left foot and stand on your right leg for 5-10 seconds.
• Repeat on the other leg.

5. Step forward and back with tap

Sets: 1 Reps: 6-8

• Take a big step forward with your right foot.
• Tap your left foot on the floor beside your right foot.
• Step back with your left foot.
• Tap your right foot on the floor beside your left foot.

6. Step forward and back with balance

Sets: 1 Reps: 3 each side

• Take a big step forward with your right foot and lift your left foot behind you.
• Stand in this position for three seconds.
• Step back onto the left foot and lift your right foot in front of you, balancing like this for three seconds.
• Repeat three times, the switch legs, so you’re leading with your left foot forward.

7. Clock balance

Sets: 1 each side

• Create a clockface on the floor, using sticky notes, tape or your imagination to create eight points surrounding you in a circle.
• Stand on your right foot and hover your left foot above the floor.
• Tap your left foot on each point on the floor, moving in a clockwise direction.
• Repeat on the other leg.
• You can make this easier by making the circumference of the clock smaller, and more challenging by making the clock bigger.

8. Yoga block step overs

Sets: 3 Reps: 5 each direction

• Position two yoga blocks or a stack of books about 18” apart on the floor.
• Stand between the blocks.
• Step over the block to your right, without knocking it over.
• Step back between the blocks.
• Step over the block to your left, without knocking it over.

9. Heel-toe walking

Sets: 2 Reps: 5 steps each direction

• Stand with feet hip-width apart.
• Step forward with your right foot.
• Place the left foot directly in front of your right foot, so the heel is touching the toe.
• Place the right foot directly in front of your left.
• Walk forward in this way for five steps in total.
• After five steps, move your right foot back, placing your right toes directly behind your left heel.
• Walk backward for five steps in total.

10. Heel walking

Sets: 1 Reps: 20 (10 in each direction)

• Lift the balls of your feet up and stand on your heels.
• Keeping the feet about hip distance apart, walk forward on the heels for 10 steps, then back for 10 steps.

Static holds like planks deserve their place in an evenly balanced workout routine, but they don’t totally prepare you for the rigors of everyday life.

Unless you're, say, attempting to break the Guinness World Record for the abdominal plank (currently standing at a tediously long 9 hours, 38 minutes and 47 seconds) you’d be better served by introducing an external load when strengthening your core.

Think about it. When you put your suitcase in the overhead cabin, you're using your core to support your spine as you heave a weight from the ground to overhead.

The same is true when carrying the shopping, transporting a toddler or one-strapping your backpack. These all rely on the core muscles around your spine to resist being pulled to the side, known as lateral flexion.

That’s why I like to incorporate a dumbbell or pair of dumbbells when training my core and working with clients—even relative beginners.

Here’s a 10-minute AMRAP core workout I’ve been enjoying lately.

What does AMRAP mean?

AMRAP stands for as many rounds as possible. With this workout, the idea is to perform 10 reps each of four exercises in a circuit. Rest as required, then start again with round two of the exercises—aim to keep moving with good form for the full 10 minutes.

Keep track of your score and note down how many rounds and reps you complete once the time is up, then try to beat your best next time.

How to do this AMRAP core workout

All you need is one pair of dumbbells—choose weights you feel you can comfortably hold overhead for 20-30 seconds.

While the goal is to post a high score, take your time with each exercise. Don’t rush, but practice every move with good form and your core (and spine) will thank you in the long run.

1. Plank pull-through

Reps: 10

Ironically, given everything I’ve written above, this first move involves starting in a plank position. But it also incorporates moving an external load from one side of your body to the other.

• Start in a high plank position, with your feet hip-width apart or wider, your arms extended with your wrists underneath your shoulders, your body in a straight line from head to heels and a dumbbell positioned by your right hand.
• Grasp the dumbbell with the left hand, then lift and move it across to the left side of your body, and set it down. That’s one rep.
• Engage your core and glutes to maintain stability as you shift the weight.
• Now use your right hand to move the dumbbell back across to the start position, and that’s rep two.
• Keep going for 10 reps in total.
• The wider the distance between your feet, the easier it will be to maintain balance.

2. Woodchop

Reps: 10

Practice lifting a weight from low to high across your body—then you'll be well set to shunt your suitcase into the overhead bin next time you fly.

• Stand with your feet hip-width apart, holding a dumbbell in both hands by your right hip with a slight bend in your elbows.
• Engage your core and glutes, and lift the weight diagonally across your body, keeping the slight bend in your elbows throughout and rotating your torso to the left.
• Follow the weight with your eyes to help maintain a neutral spine throughout, then lower back to your right hip under control.
• Perform five reps on one side, then switch sides.

Make it easier: If this feels too advanced, you can also perform this exercise kneeling on one knee. If you start with the dumbbell by your right hip, place your right knee on the floor.

3. Overhead march

Reps: 10 each side

A popular exercise for runners to help keep their midline strong and stable when fatigue sets in, this move will challenge your balance as much as your abdominals.

• Hold dumbbells overhead, with your elbows locked so that your spine and shoulder girdle is helping brace the weight, rather than just your shoulder muscles.
• Standing tall, march on the spot, bringing your knee to hip height with each step.
• Perform 10 steps on each side.

4. Side bend

Reps: 10

This exercise closely mimics a side plank, but from standing. It will target the oblique muscles that run down the sides of the torso that aid good posture and body alignment.

• Stand with your feet hip-width apart, holding a dumbbell in your right hand by your right-hand side, with your left hand on your left hip.
• Moving from your waist and keeping your hips in place, slowly bend to the right, lowering the dumbbell down your right leg—you should feel a gentle stretch down the side of your body.
• Now reverse the movement to stand tall.
• Complete five reps on one side, then switch sides.

Treating your back pain with massage and stretches? According to Christynne Helfrich, a physical therapist at Hinge Health, you might want to try going for a walk instead.

“A lot of people notice their back hurts more after sitting or lying still for a long time, then it eases once they get up and move around,” she says.

“Gentle movement like walking increases blood flow, reduces stiffness, and helps calm irritated tissues in the low back, which can dial down pain signals.”

Helfrich also explains that walking helps maintain muscles in your core, which stabilize your upper body—so walking is a good way to maintain important strength if your backache limits you from doing other activities.

Should you rest if you have back pain?

If you have back pain, you should consult a health professional to get advice on what activities to avoid. But Helfrich says walking is generally a good idea if you have mild back pain.

“For most people with common low back pain, complete rest isn’t necessary and can actually make things feel worse,” she says.

“Often, a flare-up only needs a little rest, then a gentle return to movement, including walking, to help things settle.”

A good way to measure how your movement is impacting your wellness is by checking in with yourself after a walk.

“If a short walk leaves your back slightly sore, but it settles within a few hours, that’s usually a sign your body is tolerating it. If your pain spikes sharply, lingers, or keeps getting worse every time you walk, that’s a cue to scale back,” says Helfrich.

If you have severe back pain, new numbness, tingling, or weakness in one or both legs, or pain after a major fall or accident, those are signs that you need to see a doctor promptly.

How to use walking to ease back pain

Rather than embarking on a long hike, start short and sweet.

“The best type of walking for back pain is short, comfortable bouts of walking, but throughout the day,” Helfrich says.

“Rather than one long 30-45 minute walking session, if you have back pain, it’s better to move and walk more frequently.

“Even moving for five minutes frequently throughout the day can provide similar benefits to a single 45-minute workout, especially for stiffness and joint pain.”

Try this gentle walking workout if you have back pain

You don't need to follow a specific walking workout to ease your back pain, but Helfrich has put a short routine together that you can follow.

1. Comfortable walking (3-5min): Go slow as you warm up gradually.
2. Brisk walking (3-5min): Pick up the pace. You should be able to speak in full sentences without gasping for air.
3. Comfortable walking (3-5min): Go slow again as you recover from the brisk walking.

“For back pain, I like this very simple, interval-style approach that people can scale up or down,” says Helfrich.

“As you get more comfortable, you can play with inclines and directions, like walking on gentle hills, slight declines, or even sideways on a safe surface to engage your hips and glutes in different ways,” she adds.

Top tips for walking with back pain

Below, Helfrich has shared more advice to help you walk with minimal pain.

• Make sure you are in good, supportive shoes.
• Don’t forget your arms! Adding an intentional arm swing can actually help you walk faster if that’s your goal. Keep your elbows bent at 90° and make sure that your arms don’t cross your body's midline, because this causes your torso to twist. You want to try to keep your shoulders square ahead.
• Experiment with your stride length. Sometimes long strides can increase tension in your lower back. Try a slightly shorter stride length to see if that is more tolerable.
• Focus on shorter but more frequent bouts of walking before you start increasing your distance.

My knees are consistently achy and stiff during winter, so when the temperature drops, I start looking for new ways to strengthen them.

When I found this 10-minute standing knee mobility routine on YouTube, I had high hopes that it could help.

I liked the fact that I’d be able to slot it easily into my day, without the need to roll out a mat for any floor work.

In the routine, yoga instructor Tim Senesi runs through a warm-up and then recommends four exercises to strengthen knees.

Here’s what happened when I tried doing it three times a week for a fortnight.

The routine

You don’t need any equipment for this routine. If you do have knee sensitivity, get sign-off from your medical team before attempting this sequence.

My experience

1. My knees and shins felt more sore at first

Other mobility routines I’ve tried have eased stiffness instantly, but that wasn’t the case with this sequence.

After trying this routine for the first time, I noticed more discomfort around my knees and shins.

This was probably because my lower legs and knee-supporting muscles were being challenged in a new way.

I’d also done the routine after a heavy leg day at the gym, so my muscles were already fatigued.

However, after a few days, this soreness eased. I found that my muscles adapted quickly to the moves, and the exercises felt smoother and more controlled.

2. Stairs and hills started to feel easier on my knees

By the end of a fortnight, my knees were noticeably less achy after walking up stairs or inclines.

I didn’t feel that familiar tightness around my kneecap and I felt more comfortable pushing through my feet as I was walking.

The calf raises—especially the bent-knee version—seemed to make a real difference in how my knees handled pressure during daily movement.

3. Single-leg movements feel steadier

After two weeks, I noticed a big difference in how my knees felt during single-leg movements.

Exercises like the Patrick step stopped feeling shaky, and I could bend and straighten one knee without wobbling.

I also started to notice the difference during Pilates and strength workouts—lunges, step-backs and slow transitions felt more stable, and I felt more confident loading my knees.

Yoga instructor Tim Senesi recommends practicing this routine two to three times a week, and gradually increasing the repetitions of each exercise from 20 to 25. You can also progress to doing each move on a single leg.

After the changes I’ve noticed, I’m going to keep using this routine and follow these suggested progressions.

It’s difficult to squeeze in a workout when you don’t have a lot of time, but even a 10-minute walk on a treadmill can improve your health.

“Short, structured movement sessions have a massive impact on energy, blood sugar, and mood,” says Patty Brewton, an NASM-certified trainer and founder of fitness platform Allez.

She explains that a 10-minute walk can boost circulation, engage lower body muscles and support cardio health.

And although treadmill walks don’t offer the same benefits as outdoor walks—like fresh air and natural terrain—Brewton says they have other advantages.

“On a treadmill, you can control your incline, speed, and timing,” she says.

This means you can pick the appropriate challenge level for your walk and stick with it.

Brewton recommends exercising in heart rate zone 2 if you’ve only got 10 minutes.

This means that your heart is working at 60% of your maximum heart rate. To calculate this, subtract your age from 220 and then multiply the result by 0.6.

If you don’t own a fitness tracker, you should feel your heart rate rise slightly at this intensity, but still be able to hold a conversation.

Here’s Brewton’s structured 10-minute walking treadmill workout.

10-minute walking treadmill workout

1. Warm-up

Time: 1min Speed: 2.5mph-3.0mph Incline: 5%

Trainer tips: Walk with your shoulders down and your ribs lined up with your pelvis. Maintain an easy pace, rolling your foot from heel to toe.

2. Rapid incline build

Time: 2min Speed: 3mph-3.3mph Incline: 10-12%

Trainer tips: Keep your breathing deep and steady. Stay upright and avoid leaning forward.

3. Zone 2 work block

Time: 5min 30sec Speed: 3mph-3.4 mph Incline: 12-14%

Trainer tips: “This is the long, steady state section where the magic happens,” says Brewton. “You should feel like you are climbing a hill with purpose.”

Use your glutes (butt muscles) to propel you forward and maintain a well-controlled stride. You should be able to speak in short sentences, but not hold a full conversation. Keep your shoulders relaxed and brace your core.

4. Power hold

Time: 30sec Speed: 3.2mph-3.5 mph Incline: 10-12 %

Trainer tips: This is the last big push in the workout. Your breath should be elevated but controlled.

5. Controlled descent cooldown

Time: 1min Speed: 2.5mph-2.8 mph Incline: 2-4%

Trainer tips: Your heart rate should come down gradually. Keep your shoulders back and take deep breaths.

Walking form tips

• Walk with your heel striking the ground first and push off with your toe for better glute activation.
• Keep your eyes forward, not down.
• Keep your ribs over your hips to avoid arching your back.
• Let your arms swing naturally for momentum.
• Do not lean your chest over the treadmill or hang on the rails. If you need to hold the rails for support, you might want to start with a lower-intensity option, turning down either the pace or the incline.

As a busy working mom who usually squeezes in exercise before my kids wake up, I tend to prioritize 30-minute full-body strength training workouts. I keep telling myself this will be the year I finally start practicing yoga, but if I’m honest, I often struggle with slower paced movement.

That said, I’m always looking for ways to manage stress and have dipped in and out of journaling and breathwork (but never managing to keep it up). I’ve always been intrigued by Tai Chi but assumed it would be too difficult to follow.

That is until I discovered this Tai Chi for beginners flow by Zongqing Lin from Phoenix Mountain Tai Chi. Lin has the most calming voice and a beautiful way of explaining the premise of this ancient martial art. He urges you not to worry about the details of each move but instead to focus on “your energy behind those movements and your intention that guides this energy.”

I gave it a try and here’s what I discovered.

It was a great stress buster

In this seven-minute sequence, Lin succinctly explains the four principles of energy: floating, sinking, gathering and spreading. He smoothly guides you through each movement and within just a few minutes I felt my whole body relax, as though stress had just melted away.

It felt meditative

Tai Chi is all about taking your time and slowing down, so it’s naturally meditative. Surprisingly, I found the gentle pace an instant stress buster. It’s essentially a mindful movement practice and as I flowed from move to move (not quite as gracefully as Lin, I’ll admit), I was encouraged to remain present rather than drifting off with thoughts or worries.

It reset my posture

I spend a lot of time sitting at my desk writing, and I’m liable to slouch when I’m tired. Tai Chi is known for improving posture and balance through slow, continuous weight shifting, which challenges your core strength and body awareness.

Maintaining good balance is crucial as we age and it’s an aspect of fitness I focus on as a personal trainer with my older adult clients because they’re often managing injuries from falls. It’s definitely something I want to work on and improve this year—and it seems like Tai Chi could help.

Feel like your hips are stiff and achy after a day at the desk?

While pain in this region can result from injury, it can also stem from spending too much time sitting and not enough time moving, according to physical therapist Jennifer Brandon.

“If you consider that an average adult sits between six to eight hours a day, it’s a long time to have your hips in the closed position without stretching intermittently.

“Over time, your flexors will shorten, and the glutes become a little weak from being in the state of extension,” says Brandon, who's a rehabilitation manager at Hoag Orthopedic Institute

Stretching might provide some immediate relief for tight hips, but it’s only half of the equation. Brandon emphasizes that building strength is just as important in improving hip health.

“Strengthening your hips supports your core, protects your joints and will even help with balance,” says Brandon.

If you’re looking for a routine that will help with hip mobility and strength, try this 10-minute routine from Lindsey Bomgren, a NASM and ACE-certified trainer and founder of Nourish Move Love.

All you need is an exercise mat and your bodyweight to get started.

How to do the hip workout

This efficient workout is split into two: the first five moves take your hip flexors through their full range of motion with dynamic stretches.

The second half features five strengthening moves to build stability and reduce the risk of injury.

Bomgren suggests performing each move for 30 seconds, but if you feel like you need more time she encourages you to hit pause on the video and adjust the workout to your needs.

The idea is to complete this workout daily, either before a run, after work or on your lunch break, to help counteract the negative effects of prolonged sitting.

I’ll be honest, I often prioritize my core and lower body in my training—I just prefer those types of workouts.

But exercising the upper body is just as important, especially because strong arms and shoulders can improve posture and make daily activities feel easier. A strong upper body can also improve your running speed.

You don’t have to abandon your favorite kettlebell leg workout, either, just add this quick nine-minute workout on the end. It’s from certified personal trainer Angie Haviland-Wyer, who runs the HomeFit program for busy women, and it’s a fun and effective way to build upper-body strength.

“Quick workouts like these can be easier to stick to when you’re short on time,” Haviland-Wyer tells Fit&Well. “We’re all busy and in my opinion it doesn’t matter how long you train, just be consistent, progressively overload, and explore different training styles and exercises to see results.”

How to do the workout

The moves

• Biceps curl
• Triceps extension
• Clean and press
• Front raise
• Alternating lateral raise

Complete three rounds, resting for 30 seconds between rounds. Perform each exercise for 20 seconds in the first round, 30 seconds in the second round and 40 seconds in the final round.

The clean and press is the most difficult exercise here, so it’s worth spending some time online making sure you’re confident with the movement if you haven’t come across it before.

It’s worth investing the time to master it. “In my opinion, the clean and press gives more bang for your buck than a simple shoulder press and should mean that you can lift a little heavier than a standard press,” says Haviland-Wyer.

Here’s another look at how to do it.

You’ll see that Haviland-Wyer switches to using one dumbbell held in both hands for the front raise. That’s because it trains the shoulders, which typically can’t handle as much weight as other upper-body muscles.

It’s fine to use two dumbbells if you need that extra challenge, but Haviland-Wyer points out that you shouldn’t be swinging your hips to help lift the dumbbells. That’s a sure sign you should lift a lighter weight.

You’ll also notice that Haviland-Wyer performs the lateral raise one arm at a time. Why? “I always do lateral raises with alternate arms because I carry a lot of stress and tension through my shoulders and traps (the muscles in the upper back and neck).

“Doing the exercise one arm at a time allows me to focus on proper technique, without putting unnecessary pressure on the weaker parts of my body.”

Want a strong, solid core so your body has good posture, balance, stability and flexibility? Then exercises like stomach crunches–that are more about engaging superficial abdominal muscles—won’t cut it.

You need to reach the pelvic floor, the deeper abdominal muscles, the diaphragm and the muscles that surround your spine.

And you can do that with this 10-minute routine from Lia Bartha, a certified Pilates teacher and founder of B the Method.

It will help you activate your deep core, as well as introduce gentle, rejuvenating movement to your joints from head to toe.

Bartha explains that our bodies grow sore and immobile because they’re constantly adapting to how we move, or don’t move.

Sitting for too long, holding stress and tension in our bodies, breathing too shallowly and slouching can all lead to sore and strained muscles.

And unfortunately, the deep core is an area that we often neglect, but it’s never too late to give it the attention it deserves.

“You don’t need to force a stretch, or push through pain, you just need to apply consistent, low-impact movement that restores balance,” says Bartha.

“Your body craves movement, but the right kind—the kind that strengthens and releases at the same time.”

Bartha has shared this flow to gently stretch and strengthen your deep core, and help restore full range of motion in your joints.

1. Grounding with pelvic breathwork

Time: 60sec

• Lie on your back with your knees bent and your feet flat on the floor, arms resting by your sides.
• Inhale, expand your ribcage and let your belly rise.
• Exhale and engage your core, pulling your navel toward your spine.
• Add a gentle pelvic tilt when you exhale.
• Press your lower back into the mat, then inhale to return to neutral.
• Hug your knees into your chest and rock from side to side.

2. Cat-cow to thoracic rotation

Time: 1min 30sec

• Get on your hands and knees with a flat back, and your wrists under your shoulders and your knees under your hips.
• Inhale as you arch your spine, push your shoulders back and look up to the sky.
• Exhale as you round your back, tucking your chin in and looking down at the mat.
• Inhale as you twist your torso and lift your right arm so your hand points up.
• Exhale as you thread the arm under the body, past the left armpit.
• Inhale as you twist your torso and lift your left arm so your hand points up.
• Exhale as you thread the arm under the body, past the right armpit.
• Sit your hips back into child’s pose, with your torso coming to rest on your thighs.

3. Active hamstring with inner thigh mobility

Time: 45sec each side

• Start with your left knee on the floor directly under your left hip, and your right foot on the floor pointing to the side.
• Inhale and elongate your spine, keeping your pelvis neutral.
• Exhale and shift your weight over your right leg.
• Reach over your body with your left arm, feeling the stretch up your side.
• Move in and out of the stretch for time, then repeat on the other side.

4. Z shape hip opener with a lateral reach

Time: 1min each side

• Start with your right leg in front of you, knee bent, and your left leg out to the side, knee bent so your lower leg points behind you.
• Inhale, raise your left arm and reach up and over to the right.
• Exhale and sink slightly deeper, maintaining your pelvic stability.
• Add an oppositional lateral reach on your next inhale, sweeping your right arm overhead to your left side.
• Move in and out of the stretch for time, then repeat on the other side.

5. Prone scapular activation with thoracic lift

Time: 1min 30sec

• Lie on your front with your arms reaching forward.
• Lift your arms slowly, activating the rhomboids and lower traps.
• Inhale and gently lift your chest without crunching the lower back, engaging your core for support and hold for time, taking breaks as needed.

6. Supine figure four stretch with a breath reset

Time: 1min each side

• Lie on your back and cross one ankle over the opposite knee.
• Inhale, keeping your pelvis neutral.
• Exhale and gently draw the supporting knee toward your chest.
• Rock gently from side to side to enhance hip capsule mobility.
• Hold for time, then repeat on the other side.

Finish by extending your legs, take a full breath in and exhale.

If your body feels tight, especially after a day at your desk, why not try this 10-minute stretching routine.

Yoga and Pilates instructor Britt Turpack is a firm believer in the phrase “movement is medicine”, saying we would all feel a little better if we stretched more consistently.

“I’ve seen how much tension we carry in our hips, how often we move from high-intensity workouts straight into stillness, and how many of us sit for long hours,” she says.

“This gentle, breath-led sequence is the antidote, helping the body reset and release while supporting joint health and flexibility,” she adds.

Try this calming yoga-inspired flow to ground yourself in the morning, unwind after work or ease into recovery after travel.

How to do the flow

Spend one minute in each posture or adjust the time as you need.

1. Seated breath awareness
2. Wide-leg child’s pose
3. Downward dog with hip opener
4. High runner's lunge
5. Grounded crescent lunge with floss
6. Half split
7. Half pigeon
8. Supine spinal twist
9. Reclined figure of four
10. Seated breath awareness

1. Seated breath awareness

• Sit cross-legged or on your heels with your hands resting on knees or in your lap.
• Inhale for four counts, exhale for six counts through your mouth.
• If you feel comfortable, close your eyes and focus on the sensations in your body.
• To transition to the next move, come onto your hands and knees.

2. Wide legged child’s pose

• From your hands and knees, sit back onto your heels.
• Open your knees wide, big toes touching.
• Reach your arms forward and rest your forehead on the mat, breathing deeply.
• If you like, you can sway your hips gently from side to side to release hip tension.
• To transition to the next move, tuck your toes under and lift your hips.

3. Downward-facing dog with hip opener

• Inhale and exhale, pressing your palms into the floor and lengthening through your arms and spine.
• Lift one leg up (into three-legged dog pose) and bend that knee to stretch your hip
• Repeat on the other side.
• To transition to the next move, return to downward-facing dog and step one foot forward into a lunge.

4. High runner's lunge

• With one foot forward, extend the other leg back.
• Lean forward and place your hands on either side of your front foot.
• Soften down into hips.
• Switch sides after 30 seconds.
• To transition to the next move, gently lower your back knee to the floor.

5. Grounded crescent lunge with floss

• Inhale and lift your arms and stretch through your torso, keeping it upright.
• Exhale and gently lean your hips forward into a hip flexor stretch. You can floss (move gently) forward and back with your breath.
• Repeat on the other side.
• To transition to the next move, shift your hips back for a hamstring stretch.

6. Half split

• Extend your front leg with your foot flexed.
• Square your hips and keep your spine long, breathing deeply into the stretch.
• Switch sides after 30 seconds.
• To transition to the next move, slide your front leg back and bring your resting leg forward.

7. Half pigeon

• Bend your front leg in front, cross your lower leg so it's horizontal on the mat, and extend your back leg behind you.
• Fold forward and breathe into the stretch in your glutes and hips.
• Hold for 30 seconds, then repeat on the other side.
• To transition to the next move, bring the rear leg forward and soles of feet together.

8. Supine spinal twist

• Lie back, hug your knees to your chest, then drop both knees to one side.
• Extend one leg to the floor, keeping the other bent to the side.
• Open your arms wide across the floor at shoulder height then place the opposite hand on the bent knee if comfortable.
• Switch sides after 30 seconds.
• To transition to the next move, return your legs to centre with knees bent and feet flat on the floor.

9. Reclined figure of four

• Place your right ankle on your left thigh, clasp your hands behind your left thigh and draw it in gently.
• Breathe into the stretch.
• Switch sides after 30 seconds.
• Gently roll up to a seated position for the final move.

10. Seated breath awareness

• Sit comfortably with your hands on your chest, abdomen or in your lap.
• Inhale fully, exhale slowly
• Become aware of each breath and the sensations in your body.

Why do our bodies get so stiff?

“Prolonged sitting, intense workouts without recovery and even stress can all contribute to tightness in the muscles,” explains Turpack.

“When we sit for hours at a desk, our hip flexors shorten, our shoulders round forward and our spine compresses, all of which can lead to stiffness, poor posture and eventually pain.

“Stretching and mindful mobility allow the body to release that tension and return to its natural range of motion.”

How often should we do full-body, deep stretching to feel the benefits?

“Ideally, full-body, deep stretching should be practiced at least two to three times a week to experience lasting benefits, especially if you're active or sit for long periods,” says Turpack.

“However, even just five to 10 minutes a day of gentle, intentional movement can have a powerful, cumulative effect.

“Mobility and flexibility aren’t fixed traits—they’re skills that we can improve with regular attention.

“Just like brushing your teeth, stretching and movement should become part of your routine for the body and mind.

“Over time, you’ll likely notice better posture, fewer aches, faster recovery and even improved mood and focus,” says Turpack.

Are you constantly slouching at your desk? Hunching your shoulders? You probably need to work on your posture.

Sure, you can correct these issues by sitting up straighter, but that's a temporary fix.

To help you stand taller with ease, you need to work on your upper body mobility and core strength.

Pilates instructor Georgia Weibel recently shared a routine on Instagram specifically designed to address postural issues.

“These moves are amazing for improving posture because they help strengthen the deep core muscles that support the spine, while also releasing tension in the shoulders and hips,” Weibel tells Fit&Well.

How to do Georgia Weibel's Pilates routine for better posture

You don't need any equipment to do these moves—just a yoga mat if you have one (if not, see our round-up of the best yoga mats).

Weibel recommends completing each move 10 times on each side, which means the entire workout should take less than 10 minutes.

The benefits of Pilates for posture

One of the benefits of Pilates is that it combines strength work with flexibility and mobility perks.

This is ideal for fixing bad posture, as it's a lot easier to sit upright if you have stronger muscles and no restrictions in your joints.

“Strengthening the core and opening up tight areas through stretching helps keep everything feeling strong, supported and in alignment,” explains Weibel.

Some of these exercises will provide immediate relief but to experience their full benefits, it's important to do them regularly, ideally a few times a week.

As a personal trainer, I know full-body strength is vital—but I have to admit, I enjoy arm days the most. There’s something satisfying about testing out new dumbbell upper-body workouts and finding a fresh challenge.

Beyond aesthetics, strong arms are essential for everyday tasks—lifting, pushing, pulling all rely on upper-body strength. Keeping these muscles conditioned helps us move efficiently through everyday life.

Recently I came across personal trainer Zarina Briggs and her four-move upper-body routine on Instagram, which consists of the four following moves:

1. Zottman curl
2. Alternating hammer curl
3. Triceps kickback
4. Skull crusher

Each move is performed for 10-12 repetitions per side. Briggs suggests doing three sets of each but I decided to challenge myself by doing the routine four times—here's what I found.

What I thought of the workout

A great introduction to intermediate movements

Movements like biceps and triceps curls are usually mastered quickly by beginners but this routine introduces advanced moves like the Zottman curl.

I rarely do Zottman curls and my biceps definitely felt it the next day. Soreness isn’t a measure of a good workout but it can indicate that your muscles have been worked in a new way. It’s been years since my biceps felt this level of fatigue so I’ll be adding this move to my routine.

It only targets the biceps and triceps

If your goal is to wear out your biceps and triceps, this is the workout for you. By my final set, my arms were completely fatigued.

However, your upper-body encompasses more than just your biceps and triceps. For a well-rounded routine I’d recommend incorporating chest, shoulders and back exercises too. This workout didn’t target those areas so would work best as a supplement to a workout rather than a complete upper-body session.

It’s quick and easy to follow

One of the biggest barriers to exercises is finding time. This routine is simple, efficient and doesn’t take long to pick up the moves—ideal for those who struggle to fit workouts into a busy schedule.

I completed four rounds in under 10 minutes but even two or three rounds would be sufficient for a quick exercise blast. If you’re short on time, this workout is a solid option for building arm strength and getting some movement into your day.

Your core is made up of more than just your abs (the muscles responsible for the six-pack shape on the front of the stomach). There are muscles that wrap around your abdomen, stabilize your spine and support your pelvis that also form part of your core.

Some core muscles also lie deep within your trunk and these can be hard to target—which is where a simple exercise aid can make a difference.

Personal trainer Serafina Bnu recently shared a core workout that uses a pillow to switch on the core muscles. As a fitness writer who has tried out her fair share of equipment, I was intrigued by this. Here's how to do the routine—and my verdict after trying it for the first time.

How to do the pillow core workout

The routine takes just eight minutes and Bnu recommends completing each exercise for 45 seconds, twice round.

For best results, avoid speeding through the repetitions. Move slowly and with control to increase your time under tension and build strength more effectively. One of the benefits of Pilates is that it can boost your core strength, but you need to concentrate on having the correct form.

What I thought of the pillow core workout

As a fitness writer, I've tested all kinds of equipment over the years. From dumbbells, to ankle weights, barbells and reformer Pilates machines. Many come with hefty price tags, so I was intrigued to see if a pillow could really deliver an effective workout.

Once I got going, I quickly realized the pillow mimics a Pilates ball. This is a small inflatable ball often used to enhance movements and improve your form. Here’s how it helped:

Glute bridge: Holding the pillow between my legs kept my hips and legs aligned and engaged my inner thighs, ensuring better form and maintaining the intensity.

Toe tap: The pillow increased my range of motion, making the movement more challenging and forcing my abs to work harder.

Pillow press: This was trickier for core activation—I had to intentionally draw my ribs in and squeeze my glutes—but after a few repetitions, I felt my deep core muscles fire up.

Overall, I think using a pillow is simple, accessible and surprisingly effective for beginners to develop core strength. I'll definitely be incorporating a pillow into my future Pilates workouts.

Between a nine-to-five job, caring for kids, and juggling an already-packed workout schedule, something as simple as balance training might take a backseat. But as we age, our balance naturally declines.

Simple tests such as standing on one leg or using a wobble board can help you assess your balance. However, balance training is essential to maintaining functional fitness—which is the strength to perform everyday tasks like climbing stairs or getting up from a chair.

The good news? You don't need to spend hours training to see improvements. Physical therapist Jessica Valant has shared a simple balance routine that only takes 10 minutes.

How to do the 10-minute balance routine

Valant’s beginner-friendly sequence requires just an exercise mat and chair, although another stable structure like a kitchen countertop or wall will work.

The routine includes lunge variations, standing hip openers and squats. Many of the moves are unilateral exercises, which means they work one side at a time.

Unilateral training helps correct muscle imbalances, engages your core and builds functional strength for better balance.

What are the benefits of better balance?

Dr. RJ Williams, a physical therapist at FYZICAL Therapy and Balance Centers, tells me that all of our daily activities involve an element of balance.

"Balance is an inescapable element of human function," Williams says. "Regardless if you are standing in place or moving through space, balance is critical to keeping you upright."

Williams says the benefits of better balance equate to "a better life", as it will allow you to be independent and move with confidence as you age.

The good news is that you’re never too old (or young) to improve your balance.

"We've seen patients in their 90s and even over 100 years old improve their balance when working through a guided balance and exercise program," says Williams. "It is never too late to get better."

If you've started strength training this January, chances are you're getting acquainted with something called DOMS. It stands for delayed-onset muscle soreness and it's a common side effect associated with some types of exercise, typically kicking in 24-48 hours after a workout.

It's caused by activity that your body isn't accustomed to—meaning it can hit the most seasoned lifters and gym newbies alike. For example, you might notice aches and pains after a set of squats or burpees, heavier weights or even a long, vigorous walk.

Either way, the best remedy for sore muscles is to keep moving. But how? If your abs are tender, will a long walk help? If your quads are killing, do you need to jump on an exercise bike? And do you need to get back in the gym to recover faster?

Fit&Well has shared an effective yoga for muscle soreness routine before, so I went hunting for another routine readers can use and landed on personal trainer Lindsey Bomgren's 10-minute active recovery yoga flow. She says it will "stretch every muscle group in your body with an emphasis on the lower back, hips and shoulders.”

It’s quick, requires zero equipment and can be done from the comfort of your own home. Bomgren says she uses this routine once or twice per week to keep her joints and muscles healthy.

How to do the 10-minute recovery flow

Here's an overview of what to expect if you press play on the follow-along video above.

1. Forward fold into thoracic spine rotation

Start by reaching up to the sky, taking a deep inhale, then pulling your elbows back and down on your exhale to pinch your shoulder blades. Reach high again and on your next exhale fold forward at your hips to bring your hands toward the floor. Let your neck and head hang heavy, then in this forward fold position, rotate your upper body to the left and right. Hold each rotation for 5-10 seconds each time.

2. Downward-facing dog

After 60 seconds, step your feet back into a downward-facing dog to stretch out the back of your hamstrings and calves while aiming to flatten out your back. If this feels too intense, Bomgren says you can drop down to all fours and sit back into hip circles.

3. Puppy dog stretch

Drop to all fours, reach your hands forward and bring your chest and forehead toward the floor while keeping your hips high. Create as much length as you can between your fingertips and tailbone. You should feel this ease any tension in your lower back and the large latissimus dorsi muscles of your mid-upper back.

4. Low lunge hip rock

Return to all fours and step your left foot outside your left hand. From here, gently rock forward and back, straightening and bending your front leg to alternatively stretch your hamstrings, adductors, hip flexors and groin. After a few rocks, sit into the deep lunge and use your hand to push your knee out to the side.

5. Half-kneeling quad stretch

Bring your right knee forward and lift your torso so your head, hips and right knee are aligned vertically. Tuck your tailbone under to feel a gentle stretch in the quad and hip flexors on your right side. Reach your right hand up and to the left to intensify the stretch. If you can, lift your right foot, take hold of it with your right hand and gently pull it toward your glute to exaggerate the stretch further. Repeat this two-move sequence on the other side.

6. Child’s pose

Return to all fours and widen the position of your knees, then sit your butt back to your heels. Reach as far forward as you can, and inhale and exhale deeply for 60 seconds.

7. Legs-elevated wall stretch

Shuffle your butt close to a wall while lying on your back. Straighten your legs and flex your toes toward you to increase the stretch of the hamstrings and calves.

8. Reclined squat

Bend your knees and place your feet flat on the wall shoulder-width apart to open up your hips. Hold this final pose for as long as feels good.

How this 10-minute yoga flow relieves DOMS

This routine brings together eight yoga-inspired moves that work your flexibility and mobility, targeting your whole body. Bomgren incorporates gentle movement to encourage blood flow and increase oxygen delivery to the muscles.

Rather than just holding static positions, the movement Bomgren brings to some poses also helps clear lactic acid and encourages your body's natural joint-lubrication mechanisms (such as releasing synovial fluid) to help you move more freely.

For best results, use this flow in the morning, especially after a tough workout to speed up recovery and get you feeling ready for your next session sooner.

Aches and niggles don’t have to be an unavoidable part of life, even if you work a desk job or spend a lot of time sitting down. A tried-and-trusted mobility routine is all you need.

You can reduce achiness in your joints, tightness in your muscles, and improve flexibility, coordination and posture by committing to as little as 10 minutes, regularly.

Trainers Milad and Ryan from Tailored Fit PT recently shared a mobility routine they describe as a "non-negotiable", particularly for people with tight hip flexors, achy back muscles and stiff shoulders.

This 10-minute routine, when added to your regular exercise regime, could significantly improve how your body feels.

How to do this 10-minute mobility routine

To perform this routine, you'll need a bench (or other stable surface around knee height) and a dumbbell. A towel or blanket might help for knee support during the couch stretch.

The moves include a step-down, dumbbell shoulder rotation, split squat and couch stretch and the repetitions for each are detailed in the post caption. The suggested sets are one to three.

Benefits of a full-body mobility routine

Mobility exercises strengthen the joints while increasing their range of motion, providing relief from aches and pains.

However, the full benefits of mobility work will be felt over the long term. Your joints and muscles will feel stronger and more flexible, there’ll be less risk of injury and reduced risk of discomfort.

If you’re a desk worker or spend long periods sitting, your muscles and joints will naturally weaken and stiffen. This routine will help counteract the negative effects of sitting and aging, and keep your body feeling younger.

To see results, try doing this routine at least twice a week or more frequently if you can.

Boxers swear by it. CrossFit athletes obsess over it. And Instagram and TikTok feeds are flush with amateurs and influencers learning the ropes—quite literally—of this fun exercise.

I'm talking about skipping. When it comes to return on investment, a jump rope is one of the best purchases you could make if you want to see your fitness levels jump in 2025.

If you can't face running or don't have access to a gym, jump rope is a fun, versatile, travel-friendly and low-cost option I think everyone should add to their workout toolbox.

Just five or 10 minutes will burn a boat-load of calories, boost your cardiovascular fitness, strengthen and stabilize your calves and ankles, and keep you mentally stimulated as you learn new moves and techniques.

But where to start? Personal trainer Winter of Phoenix Nation regularly shares follow-along skipping rope videos on YouTube and this 10-minute routine is ideal for beginners.

10-minute beginner jump rope workout

Rounds 10 Work 40sec Rest 20sec

Alternate rounds of boxer steps with heel-to-toe skipping

In the video, Phoenix Nation's Winter demonstrates two skipping techniques: boxer steps and heel-to-toes. The first involves lightly bouncing from one foot to the other while skipping; the second alternates lightly tapping the heel of one foot on the floor between skips.

While these two techniques will challenge your coordination and are worth mastering, you can also substitute them for basic two-foot bounces. The key is to keep working for the full 40 seconds of each round.

"Jumping rope for 10 minutes is an excellent exercise for beginners because it is low-impact, easy to learn, and incredibly effective at boosting cardiovascular fitness, coordination, and agility," Winter writes in the video caption.

She also recommends repeating this workout 3-5 times per week depending on how quickly you tend to recover from bouts of exercise. When first starting out, err on the side of caution and build up the frequency and intensity of your workouts gradually.

The best jump rope for beginners

While searching for a suitable skipping rope workout to recommend I also spotted a handy tip from jump rope extraordinaire Lauren Flymen, aka @lauren.jumps, on where most beginners go wrong.

Her advice: use a beaded rather than wire rope. "Beaded ropes cut through the air nice and slowly and give you a chance to actually control the rope without the rope controlling you," Flymen shared on Instagram.

Wire ropes, she adds, have their place if you're aiming to max out reps of double unders (passing the rope under your feet twice with each jump, but if you're simply looking to add some speed to your workouts then first master your technique with a beaded rope, then look to progress to a PVC option.

Shop jump ropes

Contrary to what you might have heard, you don’t have to lift heavy weights at a gym or take hour-long workout classes to build strength. Home workouts and practices like Pilates can be just as effective, particularly if you’re a beginner.

Pilates instructor Lilly Sabris recently shared this full-body workout which includes eight bodyweight moves, all of which can be completed on a mat.

Designed to be ticked off in the morning, Sabri says this eight-minute session will work your full body, boost your energy and target your core muscles too.

How to do the eight-minute Pilates routine

Eight moves are included, each of which you perform for a minute. If you’re a beginner, rest between exercises as needed.

It’s also important to move slowly and with control. This will provide more of a challenge to your muscles, making the workout more effective.

Benefits of morning exercise

Completing this short workout can help you reap the many benefits of Pilates, from improving posture and mobility to boosting balance and coordination.

Fitting exercise in first thing also offers several advantages. Exercise boosts cognitive function, so doing it to kickstart your morning could help you blast through your work pile. The surge of dopamine and serotonin from exercising should help you feel good when you sit down at your desk, too.

Some research suggests that morning exercise can help with sleep. A 2014 study in Vascular Health and Risk Management found that early aerobic exercise could improve sleep quality; however, more research is needed to confirm this. Play around with your workout timings to see what works for you.

You don’t always need to spend an hour exercising to get an effective workout. When you’re busy or tired or overwhelmed it makes more sense to do a quick session rather than nothing at all. It’s also easier to commit to regular, short sessions than long grueling workouts.

Short bursts of exercise can still offer big rewards according to research in the European Heart Journal. The 2022 study found that just 20 minutes of vigorous physical activity a week was linked to a 40% lower risk of heart disease.

If you are looking for a quick and effective workout then you’re going to love this ten-minute option from personal trainer Lynne Ward, creator of the Pepper Hustle Method. It features a ton of compound moves, including two of my favourites (squats and deadlift variations) which hit multiple muscles and joints, so it is a really time-effective way to train.

All you need is a pair of dumbbells, although Ward does recommend having two sets, a light one and a heavier set.

How to do Lynne Ward’s workout:

Ward recommends doing each exercise for 40 seconds, with 20 seconds of recovery in between. Aim for two rounds in total.

The moves are:

• Alternating shoulder press
• Squat
• Front to lateral raise
• Romanian deadlift
• Cross reach

How squats and hinges can boost longevity

One thing I love about Ward’s workout is that it features two movement patterns that almost every trainer we’ve ever spoken to recommends for longevity: squats and hinges. These moves recruit large muscle groups in the lower body and work your ankles, knees and hips through a wide range of motion, improving your mobility.

Experts believe that keeping these muscles and joints strong and flexible can combat some of the stiffness associated with aging. Plus, the squat and hinge are both functional movements—they mimic moves we do in everyday life—so by incorporating these into your fitness routine you can prime your body for daily activities.

Walking is a great way to get a cardiovascular workout, especially if you’ve just started to exercise regularly—all you’ll need is a pair of good sneakers and a sidewalk.

However, depending on where you live, walking outside may not be an option year round. Treadmills are a good substitute, but they can be costly, take up considerable space and many people find them somewhat boring.

Lately, I’ve been enjoying my daily walks so I was disappointed when a week of soggy weather prevented me from hitting the pavement. Since I don’t own a treadmill and didn’t have enough time to make it to the gym, I turned to YouTube for an alternative.

I found Rachel’s Fit Pilates 10-minute walking workout and decided to give it a try.

How to do this 10-minute walking workout

Rachel includes 10 exercises in this quick workout, all done to the beat of the music. You’ll perform each exercise for a full minute with a few seconds of rest between each move.

1. Walk in place
2. Side step
3. Side step and front raise
4. Side step and front-side raise
5. Two steps forward and back with arms extended
6. Side step and side bend with right arm raise
7. Side step and side bend with left arm raise
8. Side step and bicep curl
9. Side step and tricep kickback
10. Two steps forward and back with arms extended

Rachel demonstrates the more complex exercises during rest breaks, giving you a chance to practice the movement before starting your work interval.

What I found

It’s more like dancing or aerobics than walking

I’d never done a walking workout on YouTube before so I was curious to see how they are structured and how the instructors keep the workout interesting—walking in place for 10 minutes never seemed very engaging!

This workout answered that question. The walking part lasts the first two minutes but after that, it felt more like a dance fitness or aerobics class. Rachel incorporates simple yet fun choreography that also involves the upper body. Doing movements to the beat of the music keeps you engaged throughout the 10 minutes.

It takes a bit of coordination

I found the movements to be straightforward and simple, but they do require some coordination.

You’ll have a full minute to master each step, so even those with two left feet should catch on eventually. The great thing about YouTube is that you can pause and rewind the video if you need to. You can also move slower than Rachel if that works better for you.

It’s great for beginners and can be easily progressed

If you’ve never exercised before and have been wanting to start, this workout would be a great introduction. It’s relatively short, easy to follow and gets the heart pumping in a way that’s doable for almost any fitness level.

As a certified personal trainer, I’m no stranger to challenging workouts so this 10-minute routine wasn’t difficult for me. However, I could easily increase the intensity by adding some light hand weights, wear a weighted vest or strap on ankle and wrist weights.

It's no secret that walking is good for you. It can improve joint health, strengthen your bones and boost your mood. It’s also very accessible, as you only need a good pair of walking shoes and a safe path to get started.

Ramping up the intensity of your walks will let you reap even more benefits from the activity. If you increase your pace or incline you can get a bigger boost to your cardio fitness and turn your stroll into a workout.

"A walking workout is any low-impact, structured walk—it can be as short as five minutes," says Peloton instructor Matty Maggiacomo. "They can be done using intervals at different paces or at a steady pace. But to make a walking workout more dynamic, you may want to incorporate periods of power walking or incline."

To help boost your fitness levels Maggiacomo has created a 10-minute walking workout exclusively for Fit&Well. You can do it outdoors or at home.

How to do the workout

This 10-minute walking workout is broken down into six intervals with a warm-up and cool-down on either side. Each interval contains a different level of exercise intensity ranging from an easy pace to a power walk. To measure the exercise intensity, Maggiacomo uses the rate of perceived exertion (RPE) scale.

Ranging from 0-10, this scale is used to depict how intensely someone feels they are working during exercise. 0 is used to describe when you are at rest, 1 is very light, 2-3 is light, 4-5 is moderate to somewhat hard, 6-7 is hard or vigorous, 8-9 is very hard and 10 is maximum effort.

10-minute walking workout intervals

• 2 minutes: Use the first two minutes as a warm-up. Your first minute should be completed at an easy pace just to get the blood flowing. Maggiacomo says your RPE should be around 1-3. In the second minute, complete 30 seconds of knee raises, followed by 30 seconds of heel kicks.
• 3 minutes: Now move into a brisk walk for the next three consecutive minutes keeping the heart rate up. Maggiacomo says your RPE should be around 4-5, so moderate to somewhat hard.
• 1 minute: At the sixth minute, move into a power walk. This should be a pace where you are moving at your fastest, around 6-9RPE Maggiacomo says.
• 1 minute: Move back to an easy pace at an RPE of 1-3 for the seventh minute.
• 2 minutes: Move into a final power walk for the final two minutes with an RPE of 5-9.
• 1 minute: It’s now time for a one-minute cooldown so move into a recovery pace. Your RPE should be at 1-3.

Depending on your fitness levels, this might feel short and easy. But as Maggiacomo says: "10 minutes is better than no minutes. I also believe that we've moved past the 'no pain, no gain' sensibility when it comes to fitness and movement. Not every workout has to be blisteringly hard to feel like one has succeeded."

It’s also low impact, so suitable for the masses, and it can easily be done from anywhere.

"You can do this workout to home, on your street, around a track, even at the airport," says Maggiacomo.

Bloating can be uncomfortable and difficult to shake. But there is one solution that could help you feel better almost immediately: movement. Research shows that gentle stretches and exercise can help relieve gas and aid digestion, easing discomfort.

Pilates instructor and founder of The Pilates Prescription Rebecca Dadoun recently shared a workout on Instagram specifically designed to ease bloating. She says you can use this routine whenever you need it.

How to do Rebecca Dadoun's de-bloating workout

Daodoun’s routine consists of eight exercises, each of which she recommends repeating eight times. She advises syncing your movements with your breath, exhaling during rotations and inhaling as you hold or return to neutral positions.

You won’t need any equipment for this workout. However, since many of the moves are performed from a lying or four-point kneeling position, using a mat will help support your knees and back.

Can Pilates help with debloating?

Speaking to Fit&Well, Dadoun explained that her routines often start with breathing exercises, as this can help activate the core and calm the nervous system. This can have a positive impact on digestion, but the specific moves she uses can relieve gas too by moving it through the body.

"Lengthening moves such as spine curls create space in the body and our organs, while the hip dips gently rotate the pelvis and boost circulation in that area," Dadoun explains. "Thread the needle and the four-point rotation will then almost 'wring' the body and act like a gentle stomach massage."

Bloating is also often linked to stress and anxiety and as movement can help alleviate stress it could help reduce bloating. Pilates is a particularly great stress reliever, thanks to its focus on mindful movement and breathwork. As always, be sure to speak to your doctor or health professional if you're regularly dealing with bloating or if it's impacting your quality of life.

With the nights drawing in, you might find it harder to get outside and hit your step target during daylight hours. That can leave you reaching the end of the day with your step goal out of reach. You might try squeezing in an indoor walking workout, but 10,000-step walking workouts on YouTube take more than an hour.

Another solution to fitting some movement into your day is to do a short walking workout that does more than just add to your step count, like this one from trainer Justin Agustin.

Augustin focuses on gentle, functional training, which can help to keep the body strong and mobile as we age. What's more, this routine only takes 10 minutes and will help to develop the muscles and joints you need for walking, making you stronger for the next time you take your walk outdoors. And of course, there's nothing stopping you from repeating the session and adding more than 1,000 steps to your day.

How to do this 10-minute walking workout

Do 100 steps of each of the following low-impact movements:

1. Knee-up kick-back
2. Speed walk
3. Big march
4. Side step
5. Side step hold
6. Circle kick

This workout combines quick movements, like the speed walk, to raise your heart rate, with short holds, like the big march and side step hold, to challenge your balance. The circle kick is also a great way to develop your mobility. In fact, we recently turned the spotlight on a mobility coach who recommends making kicking a part of your exercise regime.

It helps to add more benefits to your indoor walking workout, beyond the improved cardio fitness you get from something like this 3,000-step speed walking workout. Agustin has chosen moves that "promote muscle endurance, improve mobility, and increase stamina," as he explains in his Instagram post and working on these areas can help you to walk comfortably for longer.

You don't need to spend hours in the gym to get a full-body workout. In fact, you can get an effective session at home in just ten minutes.

Fitness instructor Fiona Judd, who runs the FitFionaJ app, has designed this fast and efficient workout to hit all the major muscle groups in the body. It can be done with either a kettlebell or dumbbell, as she demonstrates in her video below.

How to do Fiona Judd’s workout

Judd recommends doing 12-16 reps of each exercise. If you have more time you can always add a round or two. Watch her form carefully and practice the exercises without any weight first, to make sure you're getting them right.

There are adaptations you can do to make the moves easier, too, as Judd explains: "On the balanced halo, you have the option to touch your toes lightly on the floor or hover your foot completely off the floor. On the push-up, you have the option of [performing it from your] knees or toes."

Are short workouts effective?

If you’re short on time, any movement is better than none. Breaking up your workouts into a few short sessions throughout the day can be just as effective as a longer 30-minute session.

Sometimes known as exercise snacking workouts, shorter training sessions still count towards your movement goals and can help you stay consistent when pressed for time. If you have a few minutes between meetings or before the kids wake up, that’s the perfect opportunity for an exercise snack like Judd’s workout.

Over the days and weeks, your efforts add up and it’s often easier to commit to a short training session than 45 minutes or a full hour. Doing full-body strength sessions like this one will also improve your cardiovascular health too, as they demand a lot of energy.

Shop dumbbells and kettlebells

Need some new weights for your home gym? The below picks are all taken directly from our round-ups of the best adjustable dumbbells and the best kettlebells.

Looking to switch up your cardio routine? Adding a resistance band is an effective way to add strength and intensity to your bodyweight workouts. They're versatile, affordable and more portable than free weights, making them perfect for travel too.

This mini band workout from NASM-certified trainer Lindsay Bennett will help you work up a sweat, while also targeting your glutes and thigh muscles. It only takes ten minutes, but there are six high-intensity exercises to do that use a short loop resistance band like this one from Amazon.

Bennett recommends using a light to medium band and doing each move for 15 seconds on each side and completing as many rounds as you can. Scroll down to try the workout for yourself.

How to do Lindsay Bennett’s mini bands legs workout

Benefits of using resistance bands

Resistance bands add tension to your training as weights do. Like dumbbells, they are also versatile. If you have a long looped band, you can stand on it to do lateral raises or hang it from a bar or tree for lat-pull downs. Shorter looped bands are great for things like lateral walks and glute kickbacks.

Resistance bands engage stabilizer muscles, which support larger muscles and joints during movement, strengthening the area and lowering the risk of injury. This makes them an excellent, safe and low-impact option for beginners and seniors.

Beyond adding resistance, bands can also make movements easier, for example by helping you maintain your knee alignment while squatting.

Unlike dumbbells, which often require different weights for different exercises, you can adjust the length of a band to increase or decrease the difficulty, making them a really useful tool.

Resistance bands to try

One of the best things about resistance bands is their price. They're much cheaper than weights, and more portable too. Here are a few of my top finds from Amazon.

I'm not the most flexible person, but as I get older I know my flexibility is something I need to maintain—and hopefully improve—so I can carry on doing the activities I enjoy. 

It's taken on even more importance since I've been going to the gym to protect against old running injuries reoccurring. While my gym visits have made me stronger, they've also left me feeling stiffer. I was already feeling tight from spending my nine-to-five sitting at a desk craning my head toward my screen.

Lately I've been working with Yazio, trying out its calorie-counting app, and while browsing its Instagram account I came across a yoga and stretching routine that seemed accessible. It included only eight moves and after an evening at the gym on a weight bench by the dumbbell rack, I felt like I needed something to rejuvenate my body before playing sports later that evening—without draining too much energy.

How to do this daily yoga routine

What I liked about this daily yoga routine

The instructor flows between the first two pairs of exercises, so she transitions between low and high lunge, then after repeating on the other side, moves between a passive squat and forward fold.

I enjoyed starting with dynamic stretches, as they gently warmed up my body, rather than immediately asking it to hold a more intense pose like pigeon. 

The forward fold was especially welcome. With my arms hanging down, I found a satisfying stretch in my upper back and shoulders.

One thing I like about this routine is there's no set time for holding the poses, so it’s easy to fit the routine into the time you have. It also allows you to spend more time in poses that feel good or where your flexibility could use a little more attention (in my case, the final folding position).

However, as someone naturally impatient, I set a timer of one minute on my watch for each movement, or pair of movements—otherwise I would have only spent 10 seconds on each. Spending a minute on each flow or stretch meant the routine took me just nine minutes and I was back at my desk in less time than it would have taken to fix a snack, feeling both relaxed and refreshed.

What I also liked about this routine is that it's not the type of holistic wellbeing practice you’d typically expect from a calorie-counting app. But that’s something I've noticed about Yazio, it has confounded some of my expectations. Rather than focusing solely on counting calories to lose weight, I've set my goal to building muscle, and my calorie goal has been adjusted accordingly. It has also been helpful seeing which vitamins and minerals I’ve been hitting the RDAs for and where the gaps are in my diet.

I love working out—it's one of the ways I look after my mental health and manage stress. Plus, it helps me stay fit and healthy, and improves my sleep.

But finding the time to move can be a struggle and some days I have too much on to make it to the gym.

That's why I've been doing more and more Pilates routines. Mat Pilates is a fantastic way to move at home, with small, controlled movements that strengthen your muscles, especially your core.

Pilates instructor Madeleine Abeid recently shared a routine that she calls her "good morning" routine—although there's no reason it can't be done later in the day.

The routine takes just 10 minutes and stretches the spine and lower body to help reduce stiffness, and improve core strength and stability.

How to do Madeleine Abeid's 10-minute Pilates workout

You don't need any equipment for this routine, just a mat to make the lying poses more comfortable. Or you can simply put a towel down on any flat surface. If you want to add a mat to your home setup, take a look at our guide to the best yoga mats.

Abeid demonstrates the movements in her Instagram Reel and recommends completing each move for one minute.

Try not to rush through the exercises. Instead, think about moving steadily through each one, allowing yourself to fully feel each part of the movement while increasing the time your muscles are under tension during the strengthening moves.

My experience of the workout

Abeid describes this as a mobility routine, but I also found it to be a great way to switch on my core muscles.

I felt my abdominals and obliques working during moves like the leg extension, alternative leg pulls and leg circles. I think this routine would be great for anyone looking for some gentle core activation.

Other exercises, like the swan, stretched and mobilized my joints and muscles, helping to release tension in my lower back. The downward-facing dog to plank got my shoulders and hamstrings moving.

Overall, I think this is a gentle workout for anyone wanting to wake the body up, build core strength and improve their mobility.

I also think I'd use this routine to warm up before a strength workout, as it targets a range of muscles along with dynamic stretching, which can help to prime the muscles for exercise and prevent injury.

Core strengthening workouts are some of the most important for a stronger body, but can also be the most arduous. Endless crunches and sit-ups can also boring, which is why we like this more varied routine from personal trainer Roxanne Russell.

Inspired by Pilates, this abs workout uses no equipment, just your bodyweight. That doesn’t mean it’s easy—you’ll definitely still feel the burn. Grab your yoga mat for some added comfort and give it a go.

Watch Roxanne Russell’s core strengthening workout

The workout is just 10 minutes long and has nine movements, making it the perfect add-on to the end of your workout, or a standalone routine when you want to move your body and focus on the core. You’ll perform each movement once, for 45 seconds, before resting for 15 seconds and moving onto the next move. The exercises are listed below, but scroll down and you'll also see some expert tips and insight that Russell provided to Fit&Well.

• Plank pikes
• Three-leg down dog knee drive (both sides)
• Half roll back arm circles
• Pendulum
• Dead bugs
• Nutcracker 2
• Plank T-rotations
• Leg circles
• Reverse crunch

Roxanne Russell's form tips

Engage your core: "Throughout the workout, make sure to actively engage your core to support your movements and protect your lower back. Draw the belly in, keep the ribs tucked and don't flare out".

Practice controlled movements: "Move slowly and with control instead of rushing and getting in as many repetitions in as you can. This will maximise the effectiveness of each exercise and reduce the risk of injury".

Breathe steadily: "Maintain steady, rhythmic breathing to help with endurance and focus. Breathing out when the exercise requires the most effort".

Why everyone should strengthen their core

Strengthening the core isn’t just about aesthetics, it’s useful too. The core also plays a huge part in your everyday functions like bending and twisting and are responsible for supporting your spine and protecting your back. By having strong core muscles, you’ll also find it easier to maintain an upright posture when sitting and standing—no more hunching over your desk!

If you're new to core workouts like this, chances are you'll feel some soreness in your muscles the following day — this is known as delayed-onset muscle soreness (or DOMS). To aid recovery, rest these muscles and increase your protein intake

Most of us are short on time, but if you’ve got 10 minutes spare and want to boost your mood and energy levels, you should try this walking workout from Grapefitt. It’s a no-repeat routine, which means you won’t have to cycle through the same exercises, and it features no jumping movements so it’s kind to knees.

Grapefitt performs each walking exercise for 49 seconds, which is followed by a rest. It’s a gentle session, perfect if you’re new to working out or want to do something that will raise your heart rate without completely exhausting you.

The workout

Does walking count as cardio?

I previously asked NASM-certified personal trainer, Ellen Thompson, if walking counts as cardio.

"Yes! Any activity that increases your heart rate can be considered cardio,” she said. “Walking at any intensity—but preferably a moderate or high intensity—checks that box.”

As this walking workout gets your arms and shoulders moving, it’s more intense than a standard 10-minute stroll or marching on the spot, so it will elevate your heart rate and offer some cardio health benefits. It could also temporarily boost your metabolism (the rate at which your body burns calories).

To increase these effects, you can repeat the workout a couple of times, perform the exercises at a faster pace or add a pair of light dumbbells.

What is the ideal step count?

People often aim for 10,000 steps, but research indicates that walking just 7,000 steps a day is associated with a lower risk of all-cause mortality. In other words, you have a lower chance of contracting certain illnesses if you hit this step count. This is good news for those who might find the 10,000 step goal overwhelming or unachievable.

I've always preferred lifting weights to other styles of resistance training. It's consistently delivered results for me, so the thought of trying something new feels daunting.

But I recently discovered Pilates—a style of mindful movement focused on strength-building, balance and coordination—and it's totally transformed the way I exercise.

Adding Pilates workouts into my exercise routine has helped me build core strength, improve my posture and work on my coordination. I've also seen results without dedicating tons of time to it—most of the workouts I do take less than 20 minutes.

One of my favorite Pilates instructors is Georgia Weibel, known online as Pilates With Georgia, and she recently shared a routine featuring moves I’d not tried before.

On a day I was feeling a little tired, I decided to swap my usual hour-long strength workout for Weibel’s Pilates session to move my body without pushing myself too hard.

How to do Georgia Weibel's Pilates routine

There are just four exercises in this routine and Weibel says that the whole thing should take around seven minutes.

Perform each move for six to eight repetitions (on each side where relevant) and complete a few rounds if you want a longer, more challenging workout. I decided to do just one round on this occasion.

My experience swapping out weights for Pilates

Pilates is a fantastic way to strengthen your core as it emphasizes slow, gentle movement that increases the time your mid-body muscles are under tension, promoting stability as well as strength.

I felt my core engaged throughout the routine and even experienced that famous Pilates 'burning' sensation during moves such as the half roll-down and double-leg stretch.

This routine also engaged my upper body, particularly my shoulders during the plank press.

On the flip side, I don't think this workout challenged my lower-body muscles enough. Although squats and lunges were included in the routine, I'm used to doing these moves with weights so doing them without equipment didn’t feel as challenging.

For this reason, I wouldn't consider this a full-body workout for myself. However, it's a great low-impact alternative to strength workouts on days I want to focus on my upper body without overexerting. It highlights why Pilates complements my weight training so well. They work together effectively—but I don't think one can replace the other.

If you're someone who dreads doing cardio, it might be because you haven’t found a style of cardio that you enjoy.

If you hate running or burpees you’ll be pleased to know that getting your heart rate up doesn't have to involve hours on a treadmill or flopping to the floor hundreds of times.

Pilates instructor Raven Ross recently shared a cardio routine that proves this point. The workout is inspired by Pilates, which is a style of strength training that develops muscle strength and endurance, as well as improving posture and balance.

Ross' session is beginner-friendly and low impact, which means it puts less pressure on your muscles and joints. She suggests that it can be used as a way to bring movement to your day if you're at home with no equipment, or as a way to warm up at the gym.

How to do Raven Ross' 10-minute Pilates cardio routine

You don't need any equipment to follow along, but because some exercises towards the end of the workout require you to be on your hands and knees, a yoga mat will make this position more comfortable. Take a look at our guide to the best yoga mats, if it's something you want to add to your home setup.

The benefits of low-impact cardio workouts

This workout will get you moving and raise your heart rate, while also challenging your muscles, so it's a great option if you're looking for a full-body session that’s gentle on the body.

Although it might not feel as sweaty as you do in a HIIT workout, you'll still feel the benefits of aerobic exercise, including improved metabolic health—how your body processes food into energy, and breaks down fats and sugars.

In this process, insulin— a hormone the pancreas produces—moves sugar from the blood into muscles. When this stops working, it causes blood sugar levels to rise, putting you at a higher risk of unhealthy visceral fat, high blood pressure, cardiovascular disease and diabetes. Aerobic exercise can affect your metabolic health by improving how well insulin does its job.

Looking for more bite-sized ways to sweat at home? Try this 10-minute no-jumping cardio workout.

There are all kinds of weights and machines you can use to help you build strength. But sometimes, working out with just your bodyweight is all you need to boost muscle.

Barre—a type of exercise inspired by dance and ballet—can be very effective at helping you get stronger and it often doesn’t require any equipment.

Try doing this abs routine from certified personal trainer and barre instructor Mikala Czubak, better known online as fitbymik. It will challenge your mid-body core muscles without any weights.

How to do Mikala Czubak's barre workout for abs

You don't need much to do this routine, just a yoga mat. Take a look at our tried-and-tested guide to the best yoga mats if you need a new one.

The entire workout only takes 10 minutes and Czubak takes you through each exercise with demonstrations and instructions.

There are also modifications for each exercise, which you can opt for if you find a particular move too challenging.

Modifying exercises is always a good idea, whatever level you’re at. It will not only help you prevent injury if you’re new to a move, but it could help you execute it more effectively if you’re still developing the necessary strength for it.

The benefits of barre workouts

Barre is a fusion of moves inspired by ballet, Pilates and yoga. Like Pilates, Barre incorporates small, controlled movements that lengthen and tone the muscles, while also helping you work on coordination and balance.

This particular routine features a high rep count—so you have to do the moves many times—and pulsing, which forces you to focus on and repeat the hardest part of the exercise. Working your muscles in ways they’re not used to like this can build strength, as it provides them with a new challenge that they need to adapt to.

The low-impact nature of barre also makes it suitable for people who can't do high impact exercise like running or HIIT, but still want to get their heart rate up.

In Czubak's routine, she targets some smaller muscles that we may not engage in other workouts. For example, there are moves that will strengthen the hip flexors and obliques, not just the abdominal muscles (which you might know as the 'six-pack muscles').

If you do Czubak's workout regularly, see if you can work up to the harder version of the exercises over time. This will help you to strengthen and stabilize your core muscles without spending hours at the gym.

Yoga boasts a long list of mental and physical benefits, and it can be done with minimal equipment. It's the perfect option if you’re looking to add some mood-boosting movement to your day.

To get you started, here’s a 10-minute routine from 500-hour yoga instructor and Breathing Deeply Yoga Therapy lead teacher Brandt Passalacqua.

"This yoga sequence can help improve your circulation, flexibility and strength, while also honing your mental concentration and inner peace," he says.

"Of course, the best yoga routine for you will depend on your unique body, goals and limitations. But if you want to give a 10-minute yoga routine a try, this can be a great way to help energize you in the morning or any time throughout the day."

How to do Brandt Passalacqua’s 10-minute yoga routine

Perform the moves below as a sequence, aiming to transition smoothly between them and holding each one for the prescribed amount of time. If you’re new to yoga, work with your body and adjust the time held in each pose as you need.

1. Mountain pose

Time 1 minute

• Stand upright with your feet together, your arms held slightly out from your sides and your palms facing forward. Make sure your weight is equally distributed throughout your feet and your shoulders are down away from the ears.
• Take your awareness to the connection between your feet and the floor and the sensations in your body and your breath.
• Hold this pose for one minute.

2. Forward fold

Time 1 minute

• From mountain pose, move into a forward fold by hinging at your hips so your torso comes down toward your legs. Stop at a position that’s comfortable for you.
• Your arms should hang down towards the floor. If you need to, you can soften your knees slightly in this position.
• Hold this position for one minute.

3. Downward-facing dog

Time 2 minutes

• From your forward fold, bend your knees, place your hands on the floor and walk them away from you slightly. Your body should now be in an inverted V shape with your hips up and spine straight.
• Bend the knees if you have tight hamstrings.
• Hold this position for two minutes.

4. Cat-cow

Time 2 minutes

• From there, lower your knees to the ground so you’re on all fours, with your knees directly beneath your hips and your hands underneath your shoulders.
• Arch your lower back towards the floor, lift your chest and chin and tip your head back to get into cow pose. Hold this position for about 30 seconds.
• Round your back upward and tuck your chin to get into cat pose, and hold this for about 30 seconds.
• Repeat this sequence one more time, so you spend two minutes in total alternating between the two poses.

5. Crescent lunge

Time 1 minute

• From all fours, step your left foot forward between your hands so your left knee is at roughly a right angle.
• Slide your right foot backward slightly until you’re in a high lunge, and as you do this raise both arms straight up toward the ceiling. You can tilt your torso back slightly, if it feels good and you have the stability and flexibility to do so.
• Hold this position for one minute, then switch sides.

6. Child’s pose

Time 2 minutes

• Return to all fours.
• Sit back onto your heels, then reach your arms forward onto the floor, palms down. If you struggle to do this, you can widen your knees to allow more space for your torso to fall forward.
• Slide your arms out in front of you until your forehead is resting on your yoga mat. If you struggle to do this, you can put a yoga block or towel under your forehead so it has something higher to rest on.
• Hold this position for two minutes while observing the movement of your breath.

Need something soft and supportive for your practice? Our guide to the best yoga mats can help