Planks are an effective way to strengthen your core, recruiting all the muscles around your stomach and lower back to stabilize and protect your pelvis and spine.

But, truth be told, they’re not much fun.

Enter, stage left, this dance-inspired 360˚ plank challenge from Les Mills group fitness presenter Bronté Terrell, certain to shake up any tired abs routine.

Terrell recently shared the short routine on her Instagram, and I couldn’t help but ask how it might be modified so anyone could give it a try—even someone as uncoordinated as me.

“That was a pretty tough plank challenge,” she admits.

“Flipping over from front to back is especially tricky. Figuring out which arm goes where.”

But, she adds, learning to perfect the choreographed routine is worth persevering with.

“We spend a lot of time wanting to keep our bodies strong and healthy, and fit and young, but doing anything that challenges those neural pathways in the brain is also so, so important for our brain health, especially as we navigate through life and get older,” says Terrell.

Watch Bronté Terrell’s dance-inspired plank challenge

Timed to music, Terrell’s plank challenge starts in a high plank. She lifts one leg, brings her knee to her elbow, then pivots to a high side plank with knee tucked.

Next she extends her arm overhead and points her toes, returns to the knee-tucked high plank, then flips 180˚ into a reverse plank with that knee still tucked, before kicking her leg into the air, a la Flashdance.

It’s fairly exhausting just typing that out, let alone attempting it.

“[When you flip round] you’re squeezing your glutes to lift your hips up high. It’s almost like a reverse plank challenge. I really felt that the next day after doing that,” she says.

“A really great way to adapt it would be to drop down to your knees, break it up into sections and really slow down the full routine,” she says.

Here’s how Terrell suggests breaking it down.

How to adapt this plank challenge for relative beginners

If you can perform a plank on your toes, start by performing each of the five moves below for five to 10 seconds. Rest 60 seconds then repeat the routine on the other side.

Once you can comfortably hold each one for 10 seconds, look to perform them back to back, again building up from five seconds per move to 10.

When you can perform all five moves for 10 seconds each, back-to-back, you should be ready to attempt the full routine.

Bonus points for filming it and tagging @wearefitandwell in your post. Good luck.

If you can’t hold a plank on your toes, start on your knees.

“Even if you start with a 10-second hold, come up onto your toes for one second, then drop back to your knees, eventually, one second becomes two seconds, and before you know it you’ve built that strength,” says Terrell.

Below are the single moves you need to master.

1. Straight arm plank

Time: 5-10sec

• Position your hands under your shoulders, feet together and engage your core.
• Keep your body aligned from shoulders to ankles, breathing normally.

2. Knee to elbow

Time: 5-10sec

• Next, without letting your hips sag, bring your left knee out to your side to touch your elbow on the same side, and hold.

3. Rotate to side plank

Time: 5-10sec

• From here, pivot to the outside of your right foot as you turn your body to the side.
• Your weight should be supported by one foot and one hand. The raised arm can be extended over the head or bent at the elbow with the hand near your ear.
• You have the option of keeping your knee tucked, leg extended or bringing your feet together into a high side plank. The easier version would be feet together.

4. Rotate to reverse plank

Time: 5-10sec

• When ready, bring your feet together into a high side plank and pivot to your heels while bringing your other hand to the floor to support your weight.
• Your chest should now face up, with your weight supported on your hands and heels.
• Keep your glutes engaged and hips high.

5. Lift one leg to single-leg reverse plank

Time: 5-10sec

• Lastly, lift your left leg off the floor, bending your knee 90˚.
• Hold this final pose without letting your hips drop.

Recently, a friend asked me how to build strength. It’s not unusual for friends to ask for training advice, but this friend is 71 years old and has decided to invest in her physical health for the years ahead. Of course, I was delighted to help.

She is absolutely correct that building strength is essential for living well as we get older and I was happy to reassure her that it’s never too late to start—you just have to train smart.

My friend plays tennis weekly but has never done any dedicated strength work—not even a squat. While her regular doubles matches are great for supporting her cardiovascular health, agility and multi-directional movement—all excellent components for longevity—she is missing other essential pieces for aging well.

To fill those gaps, I created a plan that includes strength and muscle-building movements to help combat the natural decline in muscle and bone density, which affects everyone but women in particular. I also added core and balance moves to improve stability, alongside push and pull exercises to build upper-body strength for everyday life.

The moves in this workout are useful for everyone but the versions are more suitable for beginners and those who have never exercised before. If you’re comfortable with the moves, skip to the advice on how to make them harder and work through the progressions.

How to do the bodyweight strength workout for beginners

1. Chair squat: 3 x 8-10
2. Pulse lunge: 3 x 8-10 each side
3. Wall push-up: 3 x 8-10
4. Standing march: 3 x 10-12 each side
5. Single-leg hold: 3 x 8-10 each side
6. Superman pull-down: 3 x 8-10
7. Dead bug heel tap: 3 x 8-10 each side
8. Glute bridge: 3 x 8-12

Complete three sets of each exercise, working through the moves in order. So, perform three sets of the chair squat, then move on to perform three sets of the pulse lunge, and so on.

Complete the workout two or three times a week, and keep going until you’re comfortable with the moves. Once the exercises feel easier to perform, gradually add some of the progressions I’ve included to keep challenging your body.

Here’s how to do each exercise.

1. Chair squat

Sets: 3 Reps: 8-10 Rest: 60-90sec

• Stand with your feet shoulder-width apart, with a chair just behind you.
• Engage your core.
• Push your hips back and bend your knees to lower, until your butt taps the seat of the chair.
• Push through your feet to stand upright.

Make it harder: Perform a bodyweight squat without support. If you can already do a bodyweight squat, progress this further by adding a brief pause at the bottom of the squat.

2. Reverse lunge with pulse

Sets: 3 Reps: 8-10 each side; 3 pulses each rep Rest: 60-90sec

• Stand with your feet hip-width apart.
• Engage your core.
• Take a big step back with your right foot, and pause to find your balance.
• Bend both knees to lower until your right knee is just above the floor.
• Push through your left foot to rise halfway, then lower until your right knee is just above the floor again—perform this pulse three times in total.
• Step your right foot forward to return to the starting position.
• Do all your reps on one side, then switch sides.

Make it harder: Alternate sides with each rep.

3. Wall push-up

Sets: 3 Reps: 8-10 Rest: 60-90sec

• Stand an arm’s length away from a wall and place your hands on the surface at shoulder height and shoulder width.
• Engage your core and ensure your body is in a straight line from head to heels.
• Bend your elbows to lower your chest toward the wall with control.
• Pause when your head is almost touching the wall.
• Push powerfully through your hands to extend your arms and return to the starting position.

Make it harder: Lower the surface you place your hands on, such as a couch or table.

4. Standing march

Sets: 3 Reps: 10-12 each side Rest: 60-90sec

• Stand with your feet hip-width apart.
• Engage your core.
• Bend and lift one knee to hip height.
• Return to the starting position, then repeat on the other side.
• Continue, alternating sides with each rep.

Make it harder: Slow down the march and hold briefly at the top of each knee raise to challenge your balance.

5. Single-leg hold

Sets: 3 Reps: 8-10 each side Hold: 3-5sec each rep Rest: 60-90sec

• Stand with your feet hip-width apart, lightly holding on to a chair or other sturdy object for support.
• Engage your core.
• Bend and lift one knee to hip height.
• Hold this position for three to five seconds.
• Return to the starting position, then repeat on the other side.
• Continue, alternating sides with each rep.

Make it harder: Remove the support and aim to raise and hold your knee higher or for longer.

6. Superman pull-down

Sets: 3 Reps: 8-10 Rest: 60-90sec

• Lie on your front with your arms extended forward.
• Engage your core and clench your glutes.
• Lift your arms and legs, keeping your gaze on the floor and your neck in a neutral position.
• Bend your elbows and move them toward your torso, squeezing your shoulder blades together.
• Extend your arms forward.
• Continue, keeping your arms and legs raised throughout.

Make it harder: Increase how long you hold the pull as you squeeze your shoulder blades together.

7. Dead bug heel tap

Sets: 3 Reps: 8-10 each side Rest: 60-90sec

• Lie on your back.
• Raise and extend your arms, and raise your legs and bend your knees, so your knees and hips are both bent to 90°.
• Gently press your lower back into the floor to engage your core.
• Keeping a 90° bend in your knee throughout, lower your right leg so your right heel or toes lightly tap the floor.
• Return to the starting position, then repeat on the other side.
• Continue, alternating sides with each rep.

Make it harder: Lower both feet simultaneously if you can maintain contact with the floor with your lower back.

8. Glute bridge

Sets: 3 Reps: 8-12 Rest: 60-90sec

• Lie on your back with your knees bent, feet flat on the floor and arms by your sides.
• Engage your core.
• Push through your feet to lift your hips until your body is in a straight line from shoulders to knees.
• Lower to the starting position with control.

Make it harder: When you can maintain stability as you hold and squeeze your glutes at the top of the movement, progress to a single-leg glute bridge with control.

Traditional strength training is great for keeping your legs strong as you age. But practicing Pilates alongside this will help maintain your mobility and stability.

“Pilates is a highly effective method for developing lower-body strength, as it focuses on controlled movements, resistance and proper muscle engagement,” says Nicolle Lopez-Lamberty, a Pilates instructor and the founder of NuPilates.

Pilates is particularly effective for maintaining healthy knees and hips, as many of the exercises target deep stabilizing muscles surrounding the joints.

I asked Lopez-Lamberty which exercises she would pick when working with someone new to Pilates.

She chose the five moves below, which are equipment-free, scalable and target all the major muscle groups in the lower body.

“Together, these movements strengthen the glutes, hamstrings, quadriceps, calves and hip stabilizers, creating a strong foundation for everyday movement while also improving balance, stability, mobility and core strength,” she says.

The exercises

1. Glute bridge
2. Side-lying leg lift
3. Quadruped leg lift
4. Hamstring curl
5. Squat

Lopez-Lamberty has also provided advanced variations for each move to try once the exercise begins to feel easy.

“As you progress to the more advanced variations, challenge yourself by minimizing rest between repetitions and taking 30 to 60 seconds of recovery between each set,” says Lopez-Lamberty.

1. Glute bridge

Sets: 3 Reps: 10-15 Rest: 30sec

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Place your arms next to your body with your palms facing down.
• Engage your core by gently drawing your belly button toward your spine without tipping your pelvis.
• Press through your heels and squeeze your glutes to lift your hips. Lift until your shoulders, hips and knees form a straight line.
• Pause at the top for a second or two, while maintaining core engagement.
• Slowly lower your hips back to the mat.

Form tips:

• Avoid arching your lower back as you lift your hips.
• Breathe steadily throughout, inhaling as you rise and exhaling as you lower.

Progression: Perform a single-leg glute bridge while extending your arms toward the ceiling.

2. Side-lying leg lift

Sets: 3 Reps: 10 each side Rest: 30sec

How to do it:

• Lie on your side with one leg on top of the other.
• Support your head with one hand while placing your opposite hand on the floor in front of you.
• Bend both knees to approximately 90°.
• Keep your feet together and engage your core.
• Lift your top knee, opening from your hip.
• Pause briefly when your knee is lifted and squeeze your working glute.
• Slowly lower your knee.
• Complete all repetitions on one side, then switch sides.

Modification: If you have any neck or shoulder issues, lower your head and rest it on your arm.

Progression: Perform the same exercise with both legs straight.

3. Quadruped leg lift

Sets: 3 Reps: 10 each side Rest: 30sec

How to do it:

• Begin on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
• Keep your spine in a neutral position and engage your core.
• Extend one leg straight behind you.
• Exhale as you lift your extended leg to hip height, squeezing your glute at the top of the movement.
• Inhale and slowly lower your leg without touching the floor.
• Complete all repetitions on one side before switching legs.

Form tip: Keep your hips square to the floor throughout the movement.

Progression: Perform the move with your knee bent at 90°.

4. Hamstring curl

Sets: 3 Reps: 10 each side Rest: 30sec

How to do it:

• Lie face down on the mat with your legs extended.
• Place your hands under your forehead for support, keeping your neck straight.
• Engage your core and gently press your hips into the mat.
• Exhale as you bend one knee and bring your heel toward your glute, keeping your thighs pressed into the mat.
• Pause briefly and squeeze your hamstring muscle, at the back of your thigh.
• Inhale as you slowly extend your leg back down.
• Complete all repetitions on one leg before switching sides.

Progression: Perform double-leg hamstring curls.

5. Squat

Sets: 3 Reps: 10-15 Rest: 30sec

How to do it:

• Stand with your feet a little wider than hip-width apart, toes pointing slightly outward.
• Engage your core and keep your chest lifted with your shoulders relaxed.
• Inhale as you bend your knees and hips, as if sitting into a chair.
• Lower until your thighs are parallel to the floor, or as low as you can while maintaining good form.
• Exhale and press through your heels to return to standing.
• Squeeze your glutes as you stand, then repeat.

Form tip: Keep your weight evenly distributed through your heels and midfoot.

Progression: Perform a heel-lift squat, raising your heels either when you’re at the lowest point in the squat, or throughout the movement. This will challenge your balance, ankle mobility and lower-body strength.

I once thought Tai Chi was just gentle exercise for old people. That was until I spoke to Mark Peters.

Peters is a Tai Chi and qigong expert based in the UK who has taught many health and fitness professionals how to apply these practices as rehabilitative tools.

He explained that Tai Chi is fundamentally a martial art, underpinned by mindful movement, breathwork and a complex system of biomechanics.

He pointed out that most people—including myself—don’t think about what their bodies are doing when they’re still or moving.

To illustrate his point, he had me try rising onto my toes in two different ways: first by simply lifting my heels and then by imagining I was pushing the floor away with my toes.

“When you think about pushing down, although you're still lifting your body, your brain tends to think more towards your feet and it often feels more stable,” Peters explains.

I noticed the difference. When I focused on pushing the floor away rather than lifting myself, my body didn’t tip as far forward.

With my first lesson learned, I asked Peters how he teaches beginners to access the level of physical awareness they need for Tai Chi.

Two Tai Chi lessons for beginners

1. Lower your center

“Where attention goes, energy flows,” says Peters.

“When people think of themselves, they imagine themselves in their head and their center shifts up,” he explains. “It puts you slightly off balance. If you lower your center, your body adjusts.

“Your knees soften, your neck feels long and it lowers the physical center of gravity and improves stability.”

2. Synchronize your movement with your breath

Once you have located your stable center, Peters suggests you try floating your hands up and down in sync with your breath.

“As you breathe in, your hands should gently float up as if you're in water or holding a balloon under your hand,” he explains.

“I teach that as a starting movement because people often float down and bend over rather than just floating down upright,” says Peters.

The idea is that the exercise should teach you to align your movement with the rhythm of your breath.

Once you have mastered this, you are ready to begin.

I try to make all my workouts efficient, focusing on full-body strength and mobility routines that will help me age well. This involves a lot of repetition, which can get a bit boring.

I decided to shake things up recently by trying a routine from trainer Lindsey Bomgren of Nourish Move Love—and I was glad I did.

Deep within the workout was a move that humbled me and exposed a blind spot in my longevity training: the double-hop skater.

Double-hop skater

Want to see how it’s done? Skip the YouTube video above to the last exercise in circuit 5, scrub to 9min 25sec left on the overall timer for the workout.

How to do it:

• Stand with your feet hip-width apart and raise your right foot.
• Hop forward and backward on your left foot.
• Jump laterally to the right, landing on your right foot.
• Bend your right knee to lower your hips and tuck your left leg behind you to perform the skater. (Reach your left hand over to your right foot to increase the difficulty)
• Stand and jump to the left, landing on your left foot.
• Repeat for 30 to 40 seconds, then switch sides.

Tips: Start slowly to make sure you can execute the move properly. Once you’ve found your rhythm, make sure your lateral jumps have some explosive force behind them to test your balance and strength.

Why the move has a new place in my workout routine

As I flailed around in my living room trying to perform this move, I realized that my strength workouts have helped me build muscle but not balance, agility and coordination.

That’s because my usual routines mostly keep both my feet on the floor and focus on slow, controlled moves.

If I want to maintain my ability to move quickly and stay steady on my feet, I need to include this kind of explosive lateral training.

For that reason, this double-hop skater is now a permanent fixture in my home routines.

I’m also going to make sure I keep adding variety to my exercise sessions, because while repetition and heavy weights can help you build strength, getting bored can kill consistency and progress.

If being stuck on a treadmill or static bike for miles is your only idea of cardio, then Lucy Borrie is out to change that.

The professional dancer and personal trainer recently launched BeBody, a workout method inspired by ’80s aerobics designed to be fun and effective.

It features classic bodyweight strength-training moves set to upbeat music; the faster tempo means you’ll get a cardio workout while testing your muscles.

Below, she's shared three of her favorite low-impact cardio movements you can try at home. They will help you build strength all over and boost your heart health too.

Borrie recommends putting on some fast-paced music and doing the workout in time to embody the BeBody method.

How to do the low-impact cardio workout

Before you jump in, Borrie says you should do two slow repetitions of each exercise to make sure you can execute it comfortably.

“Any movement I do, I always start slow, even if it’s a cardio movement,” she says. “I like to feel the move rather than rush into it, and then pick up the pace.”

Perform this workout as a circuit, doing each exercise for 40 seconds, followed by a 20-second rest. After you’ve done all three exercises, you’ve completed one round. Complete three rounds in total.

1. No-jump burpee

Time: 40sec Rest: 20sec

• Stand with your feet hip-distance apart.
• Squat and bring your hands to the floor.
• Step your feet back, one at a time, so that you're in a high plank position with your body in one straight line. Keep your core engaged and shoulders over your palms.
• Step your feet back in between your hands, one at a time.
• Stand and reach your hands overhead, without jumping.

2. Slow cross-body mountain climber

Time: 40sec Rest: 20sec

• Start in a high plank with your shoulders above your hands and your back flat.
• Slowly drive one knee toward your opposite elbow.
• Hold briefly then return it to the starting position.
• Repeat on the other side and continue alternating.

3. Power lunge

Time: 20sec each side Rest: 20sec

• Stand with your feet hip-width apart, then step one foot back.
• Lower your back knee toward the floor until both knees are at roughly 90° angles.
• Push through your front foot to return to standing.
• As you do, drive your back knee forward and up toward your chest. Drive your opposite hand and elbow to chest height for momentum.
• Complete your repetitions on one side, then switch sides.

Getting up from the floor becomes harder as we age, but there's a simple way to make sure you can keep doing it: practice.

Dr Christynne Helfrich, a doctor of physical therapy at Hinge Health, recommends doing it repeatedly in a safe space, near a sturdy couch or chair, if you're trying to rebuild this skill.

“This is called specificity of training, which just means practicing exactly the skill that you need to do.”

If you find that challenging, Helfrich recommends doing these three exercises to build your strength and mobility.

The exercises

These are the three exercises that Helfrich recommends:

• Sit-to-stand
• Wall push-up
• Squat

Helfrich recommends doing moves three to four times per week, either as part of a workout or as an exercise snack to break up your day.

1. Sit-to-stand

Sets: 2-3 Reps: 8-12 Rest: 30-60sec

How to do it:

• Sit in a stable chair with your feet hip-width apart. Clasp your hands in front of your chest.
• Without using your hands, push through your feet to stand.
• Pause in a standing position.
• Bend your knees to sit into the chair slowly.

“Sit-to-stands are one of my favorite exercises for older adults because you’re practicing something you do daily—getting yourself from a seated position to standing,” says Helfrich.

“You're strengthening your glutes and legs and practicing pressing through your feet to bring your body upright.

“It's also easy to practice at home with a sturdy chair, and you can focus on moving slowly and with control rather than worrying about speed or intensity.”

2. Wall push-up

Sets: 2-3 Reps: 8-12 Rest: 30-60sec

How to do it:

• Stand a few feet away from a wall.
• Place your hands flat against it at about chest height with your arms straight.
• Slowly bend your elbows and lower your chest toward the wall.
• Press through your hands to straighten your arms and return to the starting position.
• Complete each repetition slowly, keeping your movement controlled.

Form tip: Keep your body aligned, without letting your hips dip toward the wall or push backward.

“You might think getting up from the floor is all about leg strength, but your upper body and core are important, too,” says Helfrich.

“I recommend wall push-ups because they strengthen your arms, chest, shoulders and core.”

She explains that the wall takes some pressure off your upper body and joints, making this an accessible starting point for those who lack the strength to do a traditional push-up.

“As you get stronger, you can progress to using a sturdy table or countertop for added challenge,” she says.

3. Squat

Sets: 2-3 Reps: 8-12 Rest: 30-60sec

How to do it:

• Stand with your feet about hip-width apart, near a sturdy chair or countertop if needed for support.
• Clasp your hands in front of your chest and keep your chest lifted.
• Slowly bend your knees and push your hips back, as if you’re going to sit in a chair.
• Lower only as far as feels comfortable and controlled.
• Press through your feet to straighten your legs and return to standing.

“If you're getting yourself up from the floor, there comes a point when you've brought a foot underneath you and need your legs to help push you upright. That's where this type of lower-body strength becomes particularly important,” says Helfrich.

“For older adults, the goal isn’t to see how deeply you can squat, but to move through a comfortable range of motion with control.

“Squats can strengthen the hip and thigh muscles you rely on to stand, helping build the lower-body strength needed to push yourself upright from the floor.”

High-intensity interval training (HIIT) sounds, well, intense.

With a name like that, you may think it is only suitable for seasoned exercisers, but it can easily be tailored to beginners.

Angela Brooks, a NASM-certified personal trainer from VASA Fitness, explains that the goal of HIIT is to push your heart rate up using bursts of high effort.

What gets my heart rate up will be less than what it takes for an Olympic athlete doing HIIT, but as long as I put the appropriate amount of effort in at the appropriate amount, I’ll benefit.

And HIIT offers some great benefits. “HIIT produces outsized results relative to the time invested,” Brooks explains.

“Steady-state cardio—like a 30- to 45-minute jog—has its place, especially for active recovery and aerobic base-building.

“But for people pressed for time who want to build cardiovascular fitness, improve metabolic health, and see measurable body composition changes, HIIT consistently outperforms [steady-state cardio and takes] less time.”

Brooks shared the following 10-minute, equipment-free, beginner-friendly HIIT workout for you to try.

10-minute beginner HIIT workout

“This workout was designed around two principles: accessibility and scalability. Each movement is low-impact at its base level, and I’ve included a progression for those ready to push further,” says Brooks.

Perform each of the following five exercises for 45 seconds, resting for 15 seconds between exercises, to complete one round. Perform two rounds in total.

1. Overhead march
2. Squat to calf raise
3. Reverse lunge to knee drive
4. Bear crawl hold
5. Lateral shuffle to rotational punch

Exercise guides

1. Overhead march

Time: 45sec Rest: 15sec

How to do it:

• Stand with your feet hip-width apart and your arms extended overhead.
• Bend and lift your right knee to hip height and lower your hands to tap your knee.
• Return to the starting position then repeat on the other side.
• As you warm up, increase your speed.

Add a challenge: Continue moving through the full 60 seconds without rest.

“An overhead march is the perfect opener,” says Brooks.

“It elevates your heart rate gently, warms your hip flexors and core, and forces overhead shoulder stability.

“Plus, it’s a low-impact movement pattern that works for every fitness level. Marching with arms raised also cues proper posture.”

2. Squat to calf raise

Time: 45sec Rest: 15sec

How to do it:

• Stand with your feet shoulder-width apart.
• Bend your knees and push your hips back to lower until your thighs are parallel with the floor, or as low as your mobility allows. Keep your chest facing forward and your knees aligned over your feet.
• Press through your heels to stand.
• Once you are stanging upright, shift your weight forward, lift your heels and raise both arms overhead.
• Return to the starting position.

Add a challenge: Replace the calf raise with a jump squat by pushing explosively off the floor at the top of each rep.

“This compound movement targets the primary lower-body muscles in a single fluid motion,” says Brooks.

“The squat builds glute and quad strength, and the calf raise at the top adds an ankle stability and calf endurance component.”

3. Reverse lunge to knee drive

Time: 45sec Rest: 15sec

How to do it:

• Stand with your feet shoulder-width apart.
• Step your right foot back and bend both knees to lower until both knees are bent to 90°.
• Push through your left heel to rise, bringing your right leg forward, raising your right knee to hip height.
• Pause, then return to the starting position.
• Repeat on the other side, alternating sides with each rep.

Add a challenge: After the knee drive, transition directly into three fast high knees before switching sides.

“The reverse lunge is one of the safest lunge variations for beginners because it places less shear force on the knee,” says Brooks.

“Adding the knee drive at the top turns it into a balance and hip flexor challenge, and a natural progression into more dynamic movements. It’s unilateral (single-leg), which also develops stability and corrects side-to-side imbalances.”

4. Bear crawl hold

Time: 45sec Rest: 15sec

How to do it:

• Begin in a high plank position with your hands under your shoulders and your legs extended behind you. Your body should form a straight line.
• Step your feet forward so that your knees are bent to 90° and are directly under your hips.
• Hold this position for a breath, then step your feet back out to high plank.
• Hold the plank for a breath, then step your feet forward into a bear hold.
• Continue, alternating between these two positions.

Modification: You can place your hands on a bench or elevated surface to reduce the pressure on your wrists and shoulders.

Add a challenge: Add a push-up each time you return to the high plank position.

“This movement trains both the superficial core—the muscles you can see—and the deep stabilizing core—the muscles that protect your spine,” says Brooks.

“Moving between a high plank and a bear crawl position demands full-body tension and coordination. It's deceptively challenging without any jumping or joint impact.”

5. Lateral shuffle to rotational punch

Time: 45sec Rest: 15sec

How to do it:

• Stand in an athletic stance, with your feet hip-width apart, your knees slightly bent and your hips pushed back slightly, and your hands raised to eye level.
• Take two side steps to the right.
• Punch to the left with your left hand, pivoting on your left foot and turning your hips and torso to face right.
• Shuffle back to the left and repeat on the other side.
• Continue, alternating sides with each rep.

Add a challenge: In the final 15 seconds, drop into fast feet with alternating jabs so you are making rapid-fire punches on both sides.

“The lateral shuffle activates the glutes and inner/outer thighs in a way most exercises miss,” says Brooks.

“This exercise trains the side-to-side movement patterns that are essential for athletic function and injury prevention.

“The rotational punch at the end of each shuffle activates the obliques and trains the body to generate rotational power from the hips.”

Ever wondered how ballet dancers can hold such beautiful, challenging positions for so long? It’s because much of their training builds muscular endurance.

This concept is what inspires barre training, a low-impact type of exercise that combines ballet-inspired moves with the principles of Pilates and yoga.

“Barre is a muscular endurance workout, rather than a muscular strength workout,” explains instructor Siri Chilazi.

“Instead of lifting a heavy weight a couple of times like we would if we were trying to build strength and grow muscle, we’re working with bodyweight or light dumbbells, but we’re moving for longer so we’re training muscular endurance.”

Chilazi says muscular endurance can be just as important as muscular strength in everyday life.

“If you’re on an airplane and you have to lift your heavy carry-on into the overhead bin, that requires strength,” she says. “But carrying your kid for 10 minutes or walking home with grocery bags for 10 blocks requires muscular endurance.”

Chilazi has shared a home barre workout designed to improve muscular endurance through variations of squats, holds and pulses. It’s designed to be done with no rest but listen to your body and rest in between sections if you need to or if your form is compromised.

How to do the home barre workout

Chilazi has selected four straightforward exercises, but asks you to perform a sequence of reps, half reps, pulses and holds for each exercise. This means your muscles will be under tension for longer than if you performed straight reps, which develops your muscular endurance.

Watch this Instagram post to see Chilazi demonstrate the five-step sequence you should apply to each exercise.

If you’re unable to watch the Instagram post right now, in brief, perform four to eight reps of each of the following five movements:

1. A full rep
2. A half rep: From the bottom of the rep come halfway up, then return to the bottom of the rep.
3. Lift/lower: From the bottom of the rep rise one inch up then lower back to the bottom of the rep.
4. Pulse: From the bottom of the rep, rise and lower rapidly, moving less than an inch.
5. Hold: Hold the bottom of the rep for 10 seconds.

Here’s how to do a full rep of each of the four exercises.

1. Plié squat

Reps: 4-8 each stage

How to do it:

• Stand with your feet wider than shoulder-width apart.
• Turn your toes out so they are pointing diagonally.
• Bend your knees to lower, keeping your torso upright.
• Rise to standing.

2. Barre squat sequence

Reps: 4-8 each step

How to do it:

• Stand with your feet hip-width apart, an arm’s length away from a sturdy surface you can hold on to, like the back of a couch.
• Take hold of the surface and bend your knees and push your hips back to lower, keeping your torso upright and your shoulders stacked over your hips.
• Press through your feet to return to standing upright.

Progression: After the static hold, you can add alternate heel raises in the bottom position, and then, for an even greater challenge, you can alternate toe taps, tapping your toes to the side of you.

3. Supported side-lying leg lift sequence

Reps: 4-8 each step, on each side

How to do it:

• Stand right-side-on to a sturdy surface, an arm’s length away.
• Keeping your feet in place, lean to your right, placing your forearm on the surface.
• Keep your body in a straight line from head to ankles.
• Raise your left leg as high as you can, keeping your hips and toes facing forward.
• Lower your leg.

4. Supported push-up sequence

Reps: 4-8 each step

How to do it:

• Stand with your feet hip-width apart, facing a sturdy surface like a wall.
• Place your hands on the surface about shoulder-width apart.
• Walk your feet away from the wall, so your body forms a diagonal line from your head to your toes.
• Keep your heels raised and engage your core.
• Bend your elbows to lower your chest toward the wall.
• Keep your elbows tucked or angled diagonally at 45° away from your body, not flaring out to the sides.
• Press through your hands to extend your arms.

You might have read or heard a trainer advise you to engage your core before executing a move.

But if you’ve ever been confused about exactly what that means or how to do it, then you’re not alone.

Engaging the core muscles involves more than just tensing your stomach, and it takes practice.

Holly Fivian, a personal trainer and founder of strength-training platform Holsm, says she encourages women to learn how to connect with their deep core before they start strength training.

Engaging it correctly can improve your performance, boost your posture and lower your chance of injury.

According to Fivian, there’s one move that helps all her clients master this skill: the dead bug.

“This is where everybody starts,” she tells Fit&Well.

“How your core feels during a dead bug is how I want it to feel during your other movements too.

“A properly performed dead bug should never feel easy,” she adds.

Below, Fivian has shared a short routine based on dead bug variations that will help you practice core engagement.

1. Diaphragmatic breathing

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back with your knees bent and your feet on the floor.
• Place your hands around your lower ribs.
• Inhale through your nose, expanding your abdomen.
• Exhale slowly through pursed lips, as though you're gently blowing through a straw, and feel your ribs and abdomen soften down.

Trainer tip: “Imagine there are magnets on your hip bones gently drawing towards one another while your navel gently draws inwards and upwards. Keep your neck, shoulders and jaw relaxed,” says Fivian.

2. Dead bug

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back with your knees raised above your hips, with both knees and hips bent to 90°, and your shins parallel to the floor.
• Extend your arms straight up.
• Inhale.
• Slowly exhale through pursed lips as you stretch your left foot forward and lower your right arm back behind you.
• Inhale to return to centre, then exhale and repeat on the other side.

Trainer tip: “Think about keeping your ribs and hips connected and in line, rather than allowing the ribs to flare upwards,” says Fivian.

3. Dead bug heel taps

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back with your knees over your hips, bent at 90° angles.
• Have your arms by your sides or extended over your chest.
• Inhale to prepare.
• Exhale as you lower one heel to tap the floor, keeping the rest of your body still.
• Return to the starting position with control and repeat on the other side.

Trainer tip: “If your ribs begin to flare, your pelvis changes position or your back starts to arch away as your heel lowers, shorten the movement and bring your knees closer to your chest,” says Fivian.

4. Dead bug leg extension

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back with your knees over your hips bent at 90° angles.
• Have your arms by your sides or extended over your chest.
• Inhale to prepare.
• Exhale and extend one foot away.
• Slowly return it to the starting position and repeat on the other side.

Trainer tip: “The lower and straighter the leg travels, the greater the demand on the core,” says Fivian.

A few of my personal-training clients have weak or painful wrists, which can make holding weights and performing certain exercises uncomfortable.

I know how frustrating that can be. I also get the occasional tendonitis flare-up that makes high planks, push-ups and plank walkouts painful.

These floor exercises put pressure on the wrist while it's in an extended position, which can be particularly sore when the joint or surrounding tendons are irritated.

But sore wrists don't mean you have to skip your workout.

These six beginner-friendly moves work your legs, arms and core without putting pressure on the joint.

It's a quick routine I use myself (and give my clients) when our wrists need a break.

The six bodyweight moves

• Up down
• Crab walk
• Arm circles and lateral steps
• Triceps flutters
• Standing side-to-front crunch
• Modified hollow hold

Complete each exercise for 30 seconds, followed by 30 seconds of rest.

After completing all six exercises, rest for two minutes before starting the next round.

Complete three rounds.

No equipment is needed but some moves might be more comfortable on a mat.

1. Up down

Rounds: 3 Time: 30 seconds

• Start on your knees, with your torso upright and core engaged.
• Step your right foot forward, placing it flat on the floor.
• Push through your right heel to stand, bringing your left foot forward to join the right.
• Lower back down by stepping your right foot back and placing your right knee on the mat, followed by your left knee.
• Repeat, but this time leading with the left foot.
• Continue alternating legs for 30 seconds.

2. Crab walks

Rounds: 3 Time: 30 seconds

• Start in a low squat with your feet just wider than hip-width apart.
• Keep your chest lifted and your core engaged.
• Take a small step to the right.
• Maintain your low squat position as your take another three to four steps to the right.
• Reverse the crab-walk back the other way.
• Continue switching directions for 30 seconds.

3. Arm circles and lateral steps

Rounds: 3 Time: 30 seconds

• Stand with your feet together and your knees slightly bent.
• Extend your arms out to the sides in line with your shoulders
• Step out to the right with your right foot and draw small circles with your arms. The movement should come from your shoulders.
• Step your foot back to center, while continuing to make circles with your arms.
• Repeat on your left side.
• Keep stepping in and out with alternate legs, while making circles with your arms.

4. Triceps flutters

Rounds: 3 Time: 30 seconds

• Start with your feet hip-width apart and keep a slight bend in your knees.
• Hinge forward at the hips (pushing the hips back), keeping your back straight and ears in line with your shoulders.
• Engage the core, and extend both arms straight back behind you, keeping them close to your body. Your palms can face the ceiling.
• Make small, quick pulses with your arms, fluttering them up and down in tiny pulses.
• Keep your elbows straight but not locked and focus on squeezing the backs of your arms as you pulse.
• Continue for 30 seconds, keeping the movement controlled rather than swinging from the shoulders.

5. Standing side to front crunch

Rounds: 3 Time: 30 seconds

• Stand with legs hip-width apart and hands behind your head, elbows out to the sides.
• Lift your right knee out to the side as you bring your right elbow down towards it, crunching through your right side.
• Lower your right leg and return your elbows to the starting position.
• Then drive your right knee up towards your chest as you crunch forwards, bringing both elbows towards the knee.
• Lower your leg and return to the starting position.
• Switch sides and repeat the side crunch and front crunch on the left side.
• Continue alternating sides for the required time.

6. Modified hollow hold

Rounds: 3 Time: 30 seconds

• Start by lying on your back with your spine pushed flat onto the mat, legs in the air and knees bent. Your shins should be parallel to the floor and your arms should be by your side, hovering above the mat.
• Raise your head and shoulders off the floor, keeping your gaze toward your knees.
• Hold this position while keeping your lower back pressed into the floor.
• Hold for 30 seconds or as long as you can maintain good form.
• Make it harder: Gradually straighten your legs, while maintaining contact between your lower back and the floor.

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.

We tend to think about declining balance as an issue to address when we're older—but it's important to bolster this skill before you start having problems.

“Balance is one of the most underestimated components of physical health,” says Ashley Katzenback, doctor of physical therapy and owner of Cape Concierge Physical Therapy.

“Your ability to stand on one foot requires stance strength, hip stability, ankle control, core engagement, and neurological coordination.”

Your 40s are a good time to give balance more attention, as staying steady relies on muscle strength, coordination and sensory information from your eyes, joints and inner ear—all of which are still functioning well.

“These systems play a vitally important role in balance—but removing one of these adds strain to the others,” says chartered physical therapist Hassan Mohamoud from Clearcut Physiotherapy.

Practicing balance drills now will ensure that if one of these systems falters, the others can still support you.

The balance drills

These three balance snacks take just two minutes to complete.

They challenge your stability and coordination, helping you stay confident on your feet whether you’re running, hiking, playing sport or navigating an uneven sidewalk.

The moves are:

• Single leg stand
• Heel-to-toe walk
• Clock reaches

“Between them, these three drills cover all aspects of our balance system,” explains Mohamoud.

He suggests that you practice these drills three times a week.

Do each drill for 30 seconds or 30 seconds per side—taking you two minutes in total.

1. Single leg stand

Set: 1 Time: 30sec each side

• Stand near a counter or sturdy chair in case you need it.
• Lift your right foot slightly off the ground and hold for 30 seconds.
• Lower your right foot, swap legs and repeat.
• Make it harder by turning your head slowly side-to-side.

2. Heel-to-toe walk

Set: 1 Time: 30sec

• Stand near a wall for support.
• Walk slowly in a straight line, putting the heel of your right foot directly in front of the toes of the left one, like you are walking a tightrope.

3. Clock reaches

Set: 1 Time: 30 sec

• Stand on your left leg and imagine you are in the middle of a clock.
• Lightly tap the floor in front of you with your right foot.
• Tap the floor to your right side with your right foot.
• Tap the floor behind you with your right foot.
• Switch sides and repeat.

Corrections matter

Remember, the goal isn’t to be perfectly still and never wobble.

The little corrections you’ll make while you try to stay balanced are part of the training.

“Balance is really a series of small, constant corrections, and we make nearly all of them while we’re moving,” explains Katzenback.

“Another common mistake is holding on throughout the exercise. If you grip the worktop from start to finish, you get very little benefit from the drill as the muscles never have to work.”

He adds: “Start with a support, progress to using just your fingertips, then try letting go altogether.”

A lot of us picture dynamic, high-energy movements when we hear the word exercise, but you can get an effective workout without jumping or sprinting.

Isometric exercises—where you hold a position for a period of time—are among the best ways to lower your blood pressure, according to research published in the British Journal of Sports Medicine.

The large-scale systematic review and meta-analysis found that isometric holds lower blood pressure more effectively than aerobic exercise, high-intensity interval training, dynamic resistance training and combined training.

Beyond the cardiovascular benefits, trainer Rosie Borchert of REP Fitness US explains that isometric exercises are a great choice for those working out with injuries.

“Isometric exercises help build strength and stability in joints without the repeated rep-based motion that can sometimes aggravate symptoms,” she says.

She recommends the following three exercises for your leg, shoulder and core strength.

1. Wall sit

“I love a wall sit because it’s a simple move you can do anywhere to build strength and endurance in your quadriceps, while giving some love to your glutes, core and stabilizer muscles,” says Borchert.

How to do it:

Sets: 1-3 Hold: 15-30sec Rest: 30-60sec

• Position your back against a wall with your feet flat on the floor in front of you, and shoulder-width apart.
• Bend your knees and slide your back down the wall as though you are sitting down in an imaginary chair.
• Stop when your thighs are parallel to the floor and adjust your feet if needed to make sure your knees do not extend past your feet.
• Hold for 15-30 seconds to start, then slide back up the wall to come back to standing.

Form tip: Engage your core and don’t let your knees cave inward.

2. Active dead hang

“An active dead hang is my go-to for shoulder health, increased grip strength and endurance,” says Borchert.

“This exercise primarily targets the muscles in your forearm as your grip fights to hold on, as well as your delts, lats and lower traps, which engage as you pull your shoulder blades down and back.”

How to do it:

Sets: 1-3 Hold: 15-30sec Rest: 30-60sec

• Grasp a pull-up bar with your hands slightly wider than shoulder-width apart and your palms facing away from your body.
• Bend your knees slightly to lift your feet off the floor so your body hangs under the bar.
• Allow your elbows to straighten under the load and pull your shoulders down and back.
• Maintain tension in your core, shoulders and upper back as you hang.
• Put your feet back on the ground to come out of the hold.

Modification: You can cycle between an active and passive dead hang to add some spinal decompression.

• After your active dead hang (above), release the tension from your shoulders, allowing your body to hang limp from the bar.
• Hold for a few seconds, then re-engage your shoulders, pulling yourself back up into an active dead hang.
• Cycle between these two moves as long as your form remains solid.

3. Plank

“We typically think of a plank as core work, which it is since it’s primarily targeting your rectus abdominis, transverse abdominis, obliques and erector spinae, but it also gives your shoulders, chest, upper back, arms, glutes and legs a workout—as they work to maintain balance and alignment,” says Borchert.

“It can help you build core strength, improve posture and help with lower back pain.”

She adds: “I love to drop down into a plank during a commercial break to see if I can hold it until my show comes back on.”

How to do it:

Sets: 1-3 Hold: 15-30sec Rest: 30-60sec

• Start on your hands and knees on the floor with your hands under your shoulders and your knees under your hips.
• Lower onto your elbows, positioned directly beneath your shoulders and extend your legs behind you.
• Come onto the balls of your feet so your body forms a straight line from your head to your heels.
• Engage your core, squeeze your glutes and slightly tuck your tailbone to eliminate any rounding or arching in your back.
• Hold for 15-30 seconds, then drop your knees to the floor to come out of the position.

Form tip: Keep your head and neck relaxed by looking down at the floor.

Something that keeps me wanting to exercise is acquiring and developing fitness skills. I first really experienced how satisfying it is during my years at a CrossFit gym, where my training built towards achieving certain skills or addressing weaknesses.

While not everyone is like me—some people just want to work out occasionally for general fitness or weight management—few are completely immune to the satisfaction of achieving a physical feat that was once beyond them. I’ve seen it firsthand with the people I train.

I’ve recently gone through a really satisfying deep core progression that I wanted to share with Fit&Well readers.

Around 18 months ago I started rehabbing a bulging disc in my lower back, working with a specialist.

For the first six months, my routine focused on foundational moves like the dead bug and high-plank positions.

I progressed to more unstable planks, lifting one hand or foot at a time.

Eventually I moved on to the bear hold—the starting point of the progression I want to tell you about.

It’s an isometric (static) exercise on your hands and toes, with your knees held a few inches above the floor, holding your hips steady and keeping your back in a neutral position. It’s an exercise that challenges your pelvic stability and core strength on both sides of your body.

The bear hold proved highly effective in rebuilding my deep core muscles, which are essential in stabilizing the spine for my long-term recovery.

After building this foundation, I added bear hold shoulder taps and stuck with them for another few months.

Now I’ve graduated to unilateral instability: single arm/leg and opposite limb reaches.

It took me months of patient work, but the positive effect it’s had on my deep core is undeniable.

Here’s more detail on what I did, in case it inspires you to progress your core work too. Don’t rush through the progressions, master each one before graduating to the next one.

My bear hold progression plan

Start by mastering the bear hold, working on it until you can comfortably maintain stability for three sets of 30 to 40 seconds.

After that, I recommend progressing to bear hold shoulder taps as an intermediate step, which introduces three points of contact and teaches your body to resist rotation.

From there, you can move onto a unilateral variation. These variations force your core to fight rotational forces—so if you lift your left arm, you’ll feel your right obliques fire up to keep your hips level.

The ultimate test is lifting opposite limbs simultaneously, not only requiring strength and hip stability but neural coordination too—that’s synchronized coordination between your brain, nervous system and muscles for smooth, controlled movement.

1. Bear hold

Sets: 2-3 Time: 30-40sec

How to do it:

• Start on your hands and knees with your shoulders over your wrists and hips over your knees.
• Tuck your toes and raise your knees a few inches off the floor.
• Press your palms into the floor activating your upper back, and engage your deep core.
• Hold this position for time, maintaining stable hips and a neutral neck throughout.

2. Bear hold shoulder tap

Sets: 2-3 Reps: 12 each side

How to do it:

• Start on your hands and knees with your shoulders over your wrists and hips over your knees.
• Tuck your toes and raise your knees a few inches off the floor.
• Press your palms into the floor activating your upper back, and engage your deep core.
• Raise your right hand to tap your left shoulder, then return it to the floor.
• Repeat on the other side.
• Continue alternating shoulder taps while maintaining control and stability through your hips and back.

3. Single arm/leg bear hold

Sets: 2-3 Reps: 5-6 each side Hold: 3-5sec

• Start on your hands and knees with your shoulders over your wrists and your hips over your knees.
• Tuck your toes and raise your knees a few inches off the floor.
• Engage your lower core and press your palms into the floor to keep your back and hips stable and level.
• Raise your left arm and extend it in front of you, aiming toward shoulder height.
• Hold briefly, then lower and repeat on the other side.
• Repeat the sequence with your legs, extending each leg behind with control.

Trainer tip: Keep your shoulders directly above your palms—as they tend to slip back—for maximum core and back engagement.

4. Opposite limb bear reach

Sets: 2-3 Reps: 5-6 each side Hold: 2-3sec

• Start on your hands and knees with your shoulders over your wrists and your hips over your knees.
• Tuck your toes and raise your knees a few inches off the floor.
• Engage your lower core and press your palms into the floor to keep your back and hips stable and level.
• Once stable, slowly extend your left arm forward and your right leg back.
• Hold for a few seconds.
• Lower with control and repeat on the other side.

Trainer tips: If your hips start swaying, return to the single arm/leg bear hold.

Even when you have the best intentions, it can be hard to keep workout motivation high when on vacation.

After a day or two, a leisurely breakfast or an evening cocktail by the pool quickly becomes more appealing than a visit to the hotel gym.

“Holidays are for switching off, and after a day by the pool or the beach, the last thing most people want to do is head to the gym,” says fitness trainer Edwina Jenner.

Her solution? Get your workout done early with her 20-minute bodyweight vacation routine.

“It’s one of the simplest ways to move your body and not lose your fitness routine, without taking away any of your precious time to unwind,” Jenner tells Fit&Well.

“This is an effective full-body routine that will increase your heart rate, build strength, improve your coordination and balance, and positively impact your mood,” says Jenner.

You can do Jenner’s workout in your pants, pajamas or swimwear, with no equipment or preparation required.

All you need is a little floor space, and you can work your way through the four-exercise routine in just 20 minutes.

How to do the 20-minute vacation workout

Jenner’s vacation workout features four exercises in total and is structured around 45 seconds of work and 15 seconds of rest.

Once you’ve done that for each exercise, you’ll have completed one round. Complete three rounds in total, taking a one-minute break between rounds.

And, if you’d like an extra challenge once you’ve done three rounds, there’s an optional finisher.

1. Unweighted squat

Time: 45sec Rest: 15sec

• Stand with your feet between hip- and shoulder-width apart.
• Engage your core.
• Push your hips back and bend your knees to lower, as if you’re sitting back into a chair.
• Keep your chest facing forward and your knees in line with your toes.
• Push through your heels to stand upright, and squeeze your glutes.

2. Reverse lunge

Time: 45sec each side Rest: 15sec

• Stand with your feet hip-width apart.
• Engage your core.
• Step your left foot back.
• Bend both knees to 90° to lower, keeping your right knee over your right ankle and your torso facing forward.
• Push through your right foot to stand upright and bring your left foot hip-width apart from your right.
• Continue lunging on your left foot for 45 seconds, rest, then repeat with your right foot.

3. Push-up

Time: 45sec Rest: 15sec

• Kneel on the floor and place your hands just wider than shoulder-width apart, directly underneath your shoulders.
• Step your feet back so you’re on your hands and toes with your body in a straight line from head to heels.
• Engage your core.
• Bend your elbows to lower your chest with control, keeping your elbows at roughly 45° to your body.
• Push the floor away from you to extend your arms and return to the starting position.

Trainer tip: Place your hands on a raised surface such as the edge of a bed, a sturdy desk or a kitchen countertop to reduce the difficulty. The higher the surface, the easier it will be.

4. Standing ab curl

Time: 45sec each side Rest: 15sec

• Stand with your hands behind your head or by your temples.
• Lift your left knee and lower your right elbow, bringing them to meet in front of you—squeezing your abs as you move.
• Return to the starting position with control.
• Continue, bringing your left knee and right elbow to meet for 45 seconds, rest, then repeat on the other side.

5. Optional finisher: Wall sit

Time: 45-60sec

• Place your back flat against the wall.
• Step your feet away from the wall and slide your back down the wall until your knees are bent to 90°.
• Hold this position for time.

You won’t be able to start exercising for more than a couple of weeks without coming across the lunge. It’s a fantastic move that works your quads, glutes, hamstrings and calves, while also challenging your stability and coordination, so it—or its more common relative, the reverse lunge, which can be gentler on your knees—is well worth mastering.

But you shouldn’t stop there. After a while, your body will adapt to the demand the lunge places on it. If you keep doing the same movement the same number of times, you’ll get minimal benefit from it.

But all you need to do is learn some simple progressions to keep challenging your body so it develops muscular strength in response.

That doesn’t have to mean adding weight, either. Certified personal trainer Amber Woolcock, vice president of LuxFit, has recommended four progressions that you can do at home without buying any extra equipment.

Five levels of reverse lunges

1. Reverse lunge

“This movement is suitable for almost everyone, from beginners to advanced exercisers,” Woolcock says. “It is an excellent foundational lower-body exercise that builds strength, stability, and coordination.”

How to do it:

• Stand with your feet close together and your hands on your hips for balance.
• Step your right foot back, landing on your toes.
• Bend both knees to 90° to lower—your left shin should remain vertical and your right knee should finish just above the floor.
• Push through your left foot to stand upright and bring your right foot back to the starting position.

When to progress: “Once you can perform three sets of 10 reps on each leg with good balance, no discomfort, and without feeling excessively fatigued, you’re ready to increase the challenge,” Woolcock says.

3. Tempo reverse lunge

“Perfect for anyone looking to build strength, improve control, and develop better movement quality,” Woolcock says.

How to do it:

• Stand with your feet close together and your hands on your hips for balance.
• Step your right foot back, landing on your toes.
• Bend both knees to 90° to lower—taking three seconds to get to the stopping point with your right knee should finish just above the floor.
• Push through your left foot to stand upright slowly.

When to progress: “Once you’ve mastered the slow lowering phase of the tempo reverse lunge, and can do it with control through the movement.”

4. Reverse lunge to knee drive and hop

“Ideal for someone who has mastered the reverse lunge and wants to improve balance, coordination and lower-body power. This variation also introduces a cardiovascular challenge,” says Woolcock.

How to do it:

• Stand with your feet close together and your hands on your hips for balance.
• Step your right foot back, landing on your toes.
• Bend both knees to 90° to lower—your left shin should remain vertical and your right knee should finish just above the floor.
• Push explosively through your left foot to jump off your left foot, bringing your right knee forward and up to hip height.
• Land softly on your left foot first, quickly followed by your right foot.

When to progress: “Start with a controlled knee drive once your reverse lunge feels stable. When you can perform the movement without wobbling or losing balance, progress to adding a small hop at the top,” she says. When you can perform reverse lunges with a knee drive and hop confidently while maintaining balance and proper alignment, try the next progression.

5. Jump lunge

“This is an advanced variation designed for people who already have excellent strength, stability and landing mechanics,” explains Woolcock. “It is ideal for building lower-body power while elevating the heart rate. Try performing these for 15-30 seconds as a power or cardio interval.”

How to do it:

• Stand with your feet close together and your elbows bent to 90°.
• Jump, then land softly in a split stance, with your right foot behind you and your right hand in front of you at shoulder height, bending your knees to lower into a lunge.
• Push through your left foot explosively to jump again, switching the position of your legs arms in midair, landing softly and bending your knees to lower into a lunge.
• Continue, alternating sides with each rep.

Maintaining good full-body stability and balance becomes crucial as we get older. If you’re nearing your senior years or have just recently entered them, now is the time to focus on these vital aspects of your overall health.

The hollow hold is an exercise that addresses both stability and balance by targeting muscles that help keep us upright and supported. When I meet with a personal training client for the first time, I usually start with some version of this move.

“Hollow holds strengthen the abdominals, hip flexors, and trunk stabilizers, which work together to increase movement efficiency,” says Laura Baehr, DPT, PhD, a rehabilitation scientist, physical therapist and assistant professor at Drexel University.

“They can be incorporated as a warm-up before lifting, walking or running.”

Once you’ve built up the appropriate level of strength, hollow holds can be done daily to protect your balance and stability.

How to do a hollow hold

Clear any new activity with your medical team. “Hollow holds are appropriate for most people, but those who are in acute back pain or later stages of pregnancy might want to avoid or modify this exercise,” cautions Baehr.

If you’ve never tried the exercise before, consider meeting with a certified personal trainer or physical therapist for guidance. They can correct improper form, provide modifications, and progress the exercise appropriately when you’re ready.

You’ll just need a yoga mat for this exercise. If you have difficulty getting onto the floor, consider using your bed, couch or a massage table instead.

You should also know how to engage your core before trying hollow holds.

Beginners should start by holding the position for 15 seconds, for two to three attempts, three to four times per week. When 15 seconds starts to feel easy, increase your time in five-second increments, aiming for 30 seconds in time.

As you get stronger, you can continue to gradually add both time and days. Eventually, aim to do this exercise for at least one 30-60 second attempt, five to seven times a week.

Form guide

• Lie on your back with your legs extended and arms at your sides.
• Engage your core.
• Extend your arms behind your head.
• Press your lower back into the mat.
• Lift your legs off the floor, keeping them extended.
• Lift your arms, head and shoulders off the floor.
• Hold this position for time.

Tips: Avoid any excessive arching in your lower back. Keep your ribs drawn in towards the belly button. Your shoulders and neck should stay relaxed throughout the exercise. Keep your upper arms next to your ears and your chin slightly tucked.

How to modify the hollow hold

Beginners may have to work up to the standard version of the exercise.

“If you’re new to hollow holds, modify by keeping your head down and legs in tabletop position [with your knees bent to 90° and your knees directly about your hips] or extended toward the ceiling,” suggests Baehr.

You can also choose to shorten the hold time, instead of trying to hold the position for 15 seconds, start with 10 seconds. Gradually increase your time by five-second increments when you feel ready.

How to progress the hollow hold

After a while, the hollow hold may not feel as challenging. You can add a few progressions to make the exercise harder.

First, add time to your hold. Start with an additional 10 seconds, making sure that you maintain good form.

You can also try adding weight. Hold a 3-5lb dumbbell in your hands as you perform the exercise. This increases the load on your core, forcing your muscles to work harder in order to maintain the position.

My day job involves telling people how to exercise, but I get bored easily during my own workouts and need variety to stay motivated.

That’s why I love ladder workouts, which get you to increase or decrease repetitions (reps) of a move over several rounds.

I find this workout style more dynamic and less repetitive—it keeps me engaged and stops me clock-watching during my session.

Below is one of my favorite squat ladder workouts, a challenging routine that keeps your heart rate up and strengthens your legs.

It has a decreasing rep format to help you manage fatigue.

Starting with higher reps challenges your endurance, and finishing with a lower volume of reps when your legs are tired allows you to focus on quality movement, form and power.

How to do the workout

Complete five repetitions of each exercise for your first set, then rest 30 seconds.

Complete four reps of each exercise in your second set, three reps in your third, two reps in your fourth and finally one rep of each move in your final set.

Rest 30 seconds between sets.

The moves:

1. Bodyweight squat
2. Narrow-to-wide squat
3. Sumo squat
4. Elevated narrow squat
5. Squat jump

The reps:

Set 1: x5 reps
Set 2: x4 reps
Set 3: x3 reps
Set 4: x2 reps
Set 5: x1 rep

This workout is suitable for most fitness levels, but beginners can reduce the number of rounds or swap squat jumps for bodyweight squats for a jump-free option.

1. Bodyweight squat

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Keep your chest upright and core engaged.
• Push your hips back, bend your knees and lower until your thighs are roughly parallel to the floor or lower.
• Keep your knees pointing out, over your toes, not caving in.
• Push through your heels to return to standing, squeezing your glutes at the top.

2. Narrow-to-wide squat

• Stand with feet shoulder-width apart and lower into a squat.
• Push through your heels to stand, but pause halfway up.
• Step your right foot out to the side.
• Lower into a wide squat.
• Stand, pause halfway up, step your right foot back in and squat.
• Repeat on the left side.
• Continue alternating wide to narrow squats, keeping your chest upright and core engaged.

3. Sumo squat

• Stand with feet wide and toes turned out slightly.
• Keep your chest upright and core engaged.
• Lower down into a squat, keeping your back straight.
• Push through your feet to return to standing, squeezing your glutes at the top.

4. Elevated narrow squat

• Stand with feet hip-width apart with your heels on a small raised surface such as a yoga block, weight plate or dumbbell handle. Make sure the surface is stable.
• Keep your toes pointing forward, chest upright and core engaged.
• Bend your knees to lower into a squat.
• Drive through your feet to return to standing, squeezing your glutes at the top.
• Move slowly to avoid losing your balance.

5. Jump squat

• Stand with your feet shoulder-width apart, toes pointing outward slightly.
• Keep your chest upright and core engaged.
• Push your hips back, bend your knees and lower until your thighs are roughly parallel to the floor or lower.
• Drive through your feet to come out of the squat explosively, straight into a jump.
• Land softly with bent knees, then immediately lower into a squat.
• Replace this move with fast bodyweight squats if you need to avoid jumping.

Falls are a pressing concern for my senior personal training clients. According to the CDC, falls are the leading cause of injury for adults 65 and older, but fortunately, falls are also preventable.

Appropriate strength training is one of the best ways to prepare for healthy aging and prevent serious falls. When I work with a client in their 30s, 40s or even 50s, I make sure that the kneel-to-stand exercise is a part of their regular routine.

This movement trains multiple lower body muscle groups like the quads, hamstrings, glutes and core, promoting better coordination and enhancing full-body stability.

“The kneel-to-stand exercise is very functional and something we should all be practicing,” says Dr Theresa Marko, DPT, owner of Marko Physical Therapy and adjunct faculty at Touro University School of Health Sciences. “As someone ages and their balance decreases, there is the chance of falling. When someone falls, they need to be able to get up from the floor back to a standing position. This move is vital to make that happen.”

How to do the kneel-to-stand exercise

Before starting any new exercise or workout, notify your doctor. They may suggest alternatives or caution against certain activities based on your personal health history. “People with issues such as fractures, torn ligaments, or meniscus tears should avoid this maneuver and work with their physical therapist on modifications,” says Marko. A certified personal trainer can provide guidance on how to do the kneel-to-stand exercise correctly. If you’re a beginner, consider working with a trainer to ensure proper form.

You won’t need any equipment for the kneel-to-stand, but you may want to use a yoga mat, a rolled-up towel, a pillow, or an Airex pad to cushion your knees.

Start by doing one set of 5 reps on each side, 1-2 times per week. If you have trouble doing 5 reps with good form, drop to 2-3 reps on each side.

Once 5 reps feels comfortable, gradually increase your reps to 6-8 on each side. You can also add an additional set or two as your strength improves.

Work your way up to doing 2-3 sets of 6-10 reps, 2-3 times per week. This exercise can be done on its own or as a part of your lower body workout regimen. You can also use it as a warm-up for other activities.

How to do it:

• Stand with your feet hip-width apart.
• Engage your core muscles.
• Step your left foot behind you.
• Bend both knees to lower your left knee onto the floor, directly underneath your hip.
• Bring your right foot behind you and place your right knee onto the floor, underneath your hip.
• Step your left foot in front of you.
• Push through your left foot to stand up, bringing your right foot to the floor in line with your left foot.
• Step your right foot in front of you, bringing you back to the starting position.

Tips: Maintain neutral spinal alignment and avoid any arching or rounding through your back.

“Keeping your hips and knees at about 90° helps people not to feel knee pain as they rise to the standing position,” Marko adds.

How to modify the kneel-to-stand exercise: The kneel-to-stand exercise can be challenging at first. If you’re having trouble maintaining proper form or keeping your balance, you can modify the exercise in a few ways.

First, you can use a wall, chair, or table for assistance. Do the exercise next to a solid structure and hold on for added stability and support. When that starts to feel easy, try doing 1-2 reps without support.

You can also do only the first part of the exercise (called a split squat). This will help build the appropriate strength in the right muscle groups so that you can eventually perform the movement in its entirety. Step one foot behind your, bend both knees to lower the back knee towards the floor, then push through your front foot to stand back up. Use the same solid structure for support if needed.

How to make the kneel-to-stand exercise more challenging: If you can do 6-10 reps of the exercise without much effort, it may be time to increase the difficulty.

The easiest way to up the ante is by adding more reps. Instead of 6-10, try 12-15 on each side.

You can also hold a 5-10lb dumbbell or kettlebell as you perform the movement. Hold one weight at chest level, or hold two weights at by your shoulders. Since this increases the load your muscles will have to work against, drop your reps to 3-5 for the first few attempts. Increase your reps back to 6-10 once you feel comfortable.

Burpees have a well-deserved rep for being tough. My heart is thumping and my muscles are aching after 10 reps.

That’s all to the good. Your body grows stronger and fitter in response to the right amount of challenge.

However, there’s such a thing as too much of a challenge, and one of the advantages of working with an in-person certified personal trainer is that they’ll adjust exercises to your ability—finding the Goldilocks zone where it’s not too easy, but not so hard you hurt yourself.

That’s why I asked NASM-certified trainer Maddy Paupert from Xceleration Fitness in Auburn Hills, Michigan, to show Fit&Well readers how they can scale a burpee.

Here she demonstrates how to do four levels of burpees, starting with the simplest, but she warns that you shouldn’t try to progress between burpee variations too quickly. “Everyone is different. Listen to your body and break down each of the moves: planking, push-ups, hopping from plank to standing and jumping. Focus on doing each of those moves really well and the rest will take care of itself.”

Watch Paupert coach the burpee modifications

1. Step-back burpee

Who it suits: “The step-back burpee is a perfect place for burpee rookies, beginners, people making an exercise comeback or people who are concerned about their joints to start,” says Paupert.

How to do it:

• Stand with your feet shoulder-width apart, facing a box or weight bench.
• Hinge forward from your hips and place your hands on the box, shoulder-width apart.
• Step one foot back at a time, finishing in a high plank position with your body in a straight line from head to heels.
• Step your feet back towards your hands and stand upright.
• Focus on form over speed to build strength and confidence in this move, progress by placing your hands on the floor, rather than the box.

How to tell you’re ready to progress: “You’re ready to level up when you can move in and out of the plank without your hips or shoulders sagging and don’t need a break between reps,” says Paupert.

2. Half burpee

Who it suits: “If you feel comfortable holding a strong plank and are ready to start building more power and coordination, this move is for you.”

How to do it:

• Stand with your feet shoulder-width apart and hinge forward from your hips and place your hands on the floor, keeping your shoulders directly over your hands.
• Jump both feet back, landing in a high plank position with a tight core to protect your lower back.
• Jump your feet back towards your hands and stand upright.

How to tell you’re ready to progress: “Once you feel like you’re doing controlled half burpees, instead of crash landings with your feet, can maintain good form, breathe normally and land softly, you’re ready for the next phase: the chest-to-floor burpee."

3. Chest-to-floor burpee

Who it suits: “This one turns the burpee into both a strength exercise and a conditioning workout so it’s best for intermediate and advanced athletes with solid upper-body strength to support the movements.”

How to do it:

• Stand with your feet shoulder-width apart and hinge forward from your hips and place your hands on the floor, keeping your shoulders directly over your hands.
• Jump both feet back, landing in a high plank position with a tight core to protect your lower back.
• Bend your elbows to lower your chest to the floor.
• Extend your arms powerfully to return to the high plank position.
• Jump your feet back towards your hands and stand upright.

How to tell you’re ready to progress: “Stay here until you can get off the floor without feeling like it's a negotiation for a Taylor Swift wedding guest invitation. Then it’s time for the show: the full burpee with a jump at the top.”

4. Full burpee

Who it suits: “This is the burpee big time. It works well for experienced athletes who want to improve power, conditioning and overall athletic performance,” says Paupert.

How to do it:

• Stand with your feet shoulder-width apart and hinge forward from your hips and place your hands on the floor, keeping your shoulders directly over your hands.
• Jump both feet back, landing in a high plank position with a tight core to protect your lower back.
• Bend your elbows to lower your chest to the floor.
• Extend your arms powerfully to return to the high plank position.
• Jump your feet back towards your hands.
• Explode up into a vertical jump and raise your arms overhead.
• Land softly, bending your knees and go straight into the next rep.

How to tell you’re ready to progress: “Once you’re doing this version of a burpee, advancement is about maintaining great technique as the intensity increases. However, if after a couple it starts looking more like interpretive dance, it’s time to slow back down and focus on the fundamentals,” she says.

Benefits of burpees

Paupert says burpees are an excellent exercise because they work so many different muscles: “They work 10 major muscle groups all at once, including the abs, calves, chest, glutes, hamstrings, lower back, obliques, triceps and quads while simultaneously blending in cardio.”

This high-intensity exercise is also great for building muscular endurance and cardiovascular health, which is important for sports performance, functional fitness (the kind that makes everyday movement feel easier) and energy levels.

Few of us have never experienced tension, aching or even pain up the back of your neck after doing a few too many crunches.

The pain could be down to poor technique, using your neck muscles to compensate for a weak core, or just overdoing the exercise.

“The positioning of the hands pulling the head up as the torso flexes increases the lower neck movement and creates significant intervertebral loading,” offers Nicholas Rolnick, a physical therapist and strength and conditioning coach who owns The Human Mechanic—a neck pain specialist practice in Manhattan, New York.

Intervertebral loading is the pressure placed on the cushioning structures between the vertebrae, called discs.

“Flexion [bending the head forward] is typically a sensitive position for most people, as the majority work at a desk,” explains Rolnick.

When you want to train your core muscles, Rolnick says you should always consider neck and back alignment to minimize your injury risk.

I asked Rolnick to select three alternatives to regular crunches that aren’t a pain in the neck, but still offer a solid core workout.

“They are easily scalable with minimal to no equipment required,” says Rolnick of his chosen exercises.

“They properly target the deep neck flexors without increasing lower neck flexion, allowing them to be performed for much longer without irritation.”

1. Partial crunch

Sets: 1-2 Reps: 10-12

This exercise still works the rectus abdominis and the internal and external obliques, but shortens the range of motion compared with a typical crunch to reduce neck flexion and hip flexor activation.

“Leverage forceful exhalation to further increase both pelvic tilting (lower abs) and slight torso flexion (upper abs),” says Rolnick.

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor. Extend your arms over your head at eye level.
• Press your back into the floor to engage your core and keep your chin tucked.
• Forcefully exhale as you lift your head, neck and shoulder blades off to reach your hands toward the ceiling.
• Hold the top position for one second before lowering slowly.

Make it harder: Add more reps, weight, or increase your lowering time to make the exercise harder. If you can complete more than 15 reps in the last set for a couple of workouts in a row, perform the exercise while holding a 2-3lb plate or dumbbell, returning to a starting point of 10 reps. Try to add one or two more reps per set, per workout.

Make it easier: Reduce the range of motion, reps, or sets if you find this exercise too difficult.

2. Penguin

Sets: 1-2 Reps: 10-12 each side

“This exercise is similar to the previous one, as we must lift our shoulder blades off the mat,” says Rolnick.

“However, here we are working on the endurance of the rectus abdominis and active shortening and lengthening of the oblique muscles.

“It also builds neck flexor endurance, which can stave off or reduce the risk of future neck issues.”

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor. Extend your arms along your sides, holding them slightly off the floor.
• Press your back into the floor and tuck your chin against your neck.
• Forcefully exhale and lift your head, neck and shoulder blades off the floor.
• Reach your left hand toward your left ankle, then come back to center and do the same on the other side, all without lowering your upper body.
• Alternate from side to side, completing all reps before lowering your head to the floor.

Make it harder: Increasing the angle of your knees will add more range of motion to your side bend. You can then hold 1-2lb dumbbells in each hand, which will increase ab involvement.

Make it easier: Decrease the angle of your knee bend or touch your shoulder blades to the floor between each rep or half rep.

3. Plank twist

Sets: 1-2 Reps: 10-12 each side

“This exercise is a twist—no pun intended—on a traditional plank,” says Rolnick.

“Here you are working on cross-body stabilization and neck strengthening, while targeting the similar muscles of the two other exercises.”

“The twist adds more movement stabilization requirements for the obliques without involving the scapular stabilizers.”

How to do it:

• Assume a high plank position, supporting yourself on your hands and toes, with your hands under your shoulders and your body in a straight line from head to heels.
• Engage your core, tuck your tailbone under and press your palms into the floor to round your upper back as much as possible.
• Reach your right hand under your left arm as far as you can while maintaining the position.
• Hold for one second, then return to the starting position and repeat on the other side.

Make it harder: Pass a small dumbbell from side to side to increase the eccentric demand on the opposing abdominal region.

Make it easier: Skip the reach-through and simply lift one hand off the floor, then put it back down.

A third of all women and 20% of all men over 50 globally will break a bone due to osteoporosis, according to the Osteoporosis Foundation.

The Royal Osteoporosis Society (ROS), the U.K.'s largest national charity dedicated to improving bone health and beating osteoporosis, is working hard to improve those statistics.

The most effective way to significantly improve your bone density and strength is through simple weight-bearing exercises that you can do at home.

"You don't need access to a gym, classes or specialist equipment to reduce risk of osteoporosis," the ROS's Julia Thomson tells Fit&Well.

In fact, for the most part, all you need to do is spend more time on your feet, working against gravity to stimulate bone strength.

“You are weight-bearing when you are standing, with the weight of your whole body pulling down on your skeleton," the osteoporosis specialist nurse explains.

"Some of the most effective exercises for bone health are simple, practical movements you can build into your everyday routine without even leaving the house."

How does weight-bearing exercise strengthen your bones?

The primary benefit of weight-bearing exercise is the stimulation of something called bone remodelling, which is your body’s natural process of breaking down old bone tissue and building new, denser tissue.

The mechanical force of your bodyweight causes specialized cells called osteoblasts to produce this new bone tissue, making bones stronger.

If you've been diagnosed with osteoporosis or have risk factors, Thomson says you may be unsure about what’s safe.

"But the reassuring news is that exercise is very unlikely to cause a broken bone and staying active is strongly encouraged."

10 exercises to strengthen your bones at home

Thomson recommends building confidence and strength through manageable, at-home movement.

"Choose exercises that feel comfortable and enjoyable and adapt them to suit your space and ability level," she says.

"The most important thing is to make a start and to keep going. Because when it comes to bone health, movement really matters."

The following exercises will all help improve bone health. Choose exercises that suit your ability, building up gradually to the higher-impact moves.

"All of these can be done in short bursts, in small spaces, and at your own pace," says Thomson.

For example, do a few heel drops while the kettle boils. March on the spot during TV adverts. Use the stairs when and where you can.

Or simply listen to your favorite music and dance (like no one's watching).

1. March on the spot

Trainer tip: Thomson recommends performing this while watching TV.

2. Heel drop

Trainer tip: Use a chair, counter or wall for support.

3. Step-up

Trainer tip: Use a bottom stair or sturdy step and hold a rail or wall for support if needed.

4. Stair climb

Trainer tip: Going down is just as beneficial as going up.

5. Sit-to-stand

Trainer tip: If you can’t perform this without using your hands, make it easier by having a support in front of you to lightly push off until you build the strength to do it hands free. Always lower down slowly with control.

6. Single-leg stand

Trainer tip: Use a chair, counter or wall for support, building up to doing this unsupported. Keep your gaze on a fixed point in front of you. Ensure your weight is evenly balanced through the front of your foot and heel.

7. Step-out

Trainer tip: Focus on maintaining a stable, upright posture and engaging your core as you alternate stepping one foot out to the side.

8. Mini hops or jumps

Trainer tip: This is like skipping lightly on the spot, keeping your weight on the balls of your feet.

9. Jog on the spot

Trainer tip: This is a more dynamic version of marching on the spot—progress to this if your fitness allows.

10. Dance

Trainer tip: Better yet, grab a dancing partner and cut loose.

To learn more about how to look after your bones as you age, the Royal Osteoporosis Society has created this helpful guide on exercise for bone health.

Why should you worry about training your deep core if you can’t see the muscles? Because they matter more than you think.

Take the transverse abdominis, it wraps around your torso like a corset and activates to keep you balanced, and holds you upright while you sit and stand.

Your internal obliques sit over the transverse abdominis and help you with rotational movement. Meanwhile your pelvic floor acts as a sling for your organs and helps with bowel and bladder control.

All of these core muscles (and others) also protect your organs, and while you can’t see them from the outside, building a strong, functional deep core should be a priority for everyone.

I asked Sabrina Jordan, who is a NASM-certified personal trainer at workout and community space Life Time in Annapolis, how to approach strengthening your deep core muscles.

She recommended the following three exercises.

1. Leg lower

Sets: 3 Reps: 8–12

Jordan says: “I chose this exercise because it strongly targets the transverse abdominis and lower core while training the body to resist spinal extension, which is key for deep core strength.”

How to do it:

• Lie on your back with your legs extended straight up, with your feet over your hips and arms resting by your sides.
• Lift your head off the floor, supporting it with your hands if needed.
• Engage your core and press your lower back firmly into the floor, then slowly lower both legs toward the floor without letting your back arch.
• Just before your heels tap the floor, lift your legs back to the starting position with control.

2. Single-leg glute march

Sets: 3 Reps: 16-20 each side

Jordan says: “This exercise challenges pelvic stability and activates the deep core (including transverse abdominis and obliques) while also engaging the glutes.”

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor.
• Engage your core.
• Squeeze your glutes and lift your hips, forming a straight line from your shoulders to your knees.
• Lift your right leg until your right knee is over your right hip.
• Lower your right foot back to the floor, keeping your hips level throughout.
• Repeat on the other side.
• Alternate legs in a slow marching pattern without letting your pelvis drop or rotate. Keep your core braced the entire time.

3. RKC Plank

Sets: 3 Time: 30-60sec

Jordan says: “I selected this variation on a standard plank because it maximizes full-body tension and deeply engages the transverse abdominis, making it far more effective than passive planks.”

How to do it:

• Get on your hands and knees, with your knees directly under your hips and your hands directly under your shoulders.
• Lower your forearms to the floor one by one, making sure your elbows are directly under your shoulders.
• Step back with each foot so your legs are both extended behind you.
• Engage your core.
• Actively pull your elbows toward your toes and squeeze your glutes and quads. Keep your ribs close to the floor to maintain a straight line from your head to your heels.
• Hold for 30-60 seconds, then lower your knees to the floor.

We all know that staying active is essential to aging well and maintaining independence.

The challenge is knowing what to do, where to start or how to do it without risking injury.

"In clinical practice, I work with many individuals who want to stay active but are unsure how to do so safely," Dr Corbin B. Skinner, a doctor of physical therapy at Houston Methodist in Texas, tells Fit&Well.

The solution, he says, is short, accessible routines that focus on balance, mobility, strength and endurance while minimizing risk of injury.

"I often recommend a simple routine that can be done most days of the week and focuses on controlled, repeatable movements rather than intensity," Skinner continues.

You don’t even need a gym. Just a chair, wall or counter for support, plus an optional pair of light dumbbells or a resistance band.

This workout has proven effective, Skinner says, because it "rebuilds confidence by breaking movements into manageable steps and allowing people to succeed before progressing".

Over time, those small wins restore trust in your body.

How to do the workout

Skinner is keen to stress that the exercises he has recommended below are for general informational purposes only—they are not intended as a personalized exercise prescription.

If you have a history of falls, underlying medical conditions, or any concerns regarding how to do the moves safely, you should consult a physician or licensed physical therapist before starting.

Modifications may be necessary to ensure they are safe and appropriate for you, he adds.

1. Tandem stance

Sets: 1 Time: 30-60sec each side

• Stand facing a counter or wall for support.
• Place one foot directly in front of the other as though on a tightrope.
• Hold this position for 30-60 seconds.
• Switch feet and repeat.

Skinner says: "This is a very functional position that demands full core control. By simply stacking one foot in front of the other and holding the position, it challenges most individuals beyond what they expect. It can be progressed from holding onto a stable surface in front, to one on the side, to eventually not holding onto anything. Being able to hold this position in either of the variations for 30-60 seconds is a strong starting point."

2. Child's pose

Sets: 1 Time: 30-60sec

• Kneel with your toes together and knees hip- or shoulder-width apart.
• Sit your buttocks back onto your heels and lower your forehead toward the floor.
• Stretch your arms along the floor in front and relax into the stretch.
• If your forehead can’t reach the floor, rest it on your stacked hands.

Skinner says: "This is a very common and easy exercise that helps with knee, hip and low back mobility. The pose can be held for minutes at a time or you can work in and out of it with small oscillations [back and forth movement] if desired."

3. Seated hip stretch

Sets: 3 Time: 30-60sec each side

• Sit in a stable chair and cross one foot over your other knee.
• Apply a light pressure on your bent knee to increase the stretch in the outside of your hip on the same side.
• Keep your foot flexed to help protect your knee joint.
• Hold, then swap sides.

Skinner says: "A highly practical exercise, it can be used at home, in the office or when out and about. By crossing one leg over the other and applying a slight pressure on your knee, you can create a gentle stretch in your hip joint. Striving to hold for 30-60 seconds for three sets each side is a moderate starting point.”

4. Supine bridge

Sets: 3 Reps: 15-20

• Lie on your back with your knees bent and feet flat on the floor close to your buttocks, hip-width apart.
• Place your hands palms down on the floor by your sides for stability.
• Push through your heels to raise your hips until your body forms a straight line from your shoulders to your knees.
• Pause at the top, then lower with control.

Skinner says: "Your glutes are a large and important muscle group that is often ignored but key for any tasks requiring you to squat or lower to the floor. The bridge is a simple exercise that can be done on your bed, couch or floor. Starting on your back and lifting your hips into the air activates the all-important glutes."

5. Sit to stand

Sets: 3 Reps: 10

• Sit on a sturdy chair with your feet flat on the floor, hip-width apart, and the back rest of another chair in front of you that you can reach toward.
• Press through your feet to stand, reaching toward the chair in front.
• Push your hips back and bend your knees to lower back onto the seat with control.

Skinner says: "Building upon the bridge, simply standing up from a chair and sitting back down with control can be a very effective strengthening exercise. The key to a safe and effective performance is making sure there is a stable surface in front of you. With this configuration you will instinctively reach forward and mimic the natural motion of a squat."

6. Marching in place

Sets: 1 Time: 60sec

• Stand in front of a counter or wall for support.
• Lift and lower each foot alternately on the spot.
• To progress, perform without a support and aim to raise your knees until they’re parallel with your hips.

Skinner says: "Combining the foundations of balance with movement, marching in place in front of a stable surface can be a safe and effective way to improve endurance and balance. Not only can this be done in most places of your home, but it can also easily be progressed by removing one hand to increase the challenge and demand."

7. Walking

Sets: 1 Time: 15-20min

• Walk, allowing your arms to swing by your sides.
• To progress, increase your pace or walk on different terrain to make it more challenging.

Skinner says: "Walking may seem basic but simple activities are usually the most effective. For beginners, cardiovascular improvement is driven by consistency more than intensity. Brisk walking, light cycling, or similar activities for 15-20 minutes several days per week can gradually improve endurance and heart health without overwhelming the body."

Hip stability and strength are crucial for a lot of everyday movements, including walking, running, climbing stairs, and maintaining overall equilibrium.

If the muscles surrounding the hips are weak and deconditioned, it can make daily tasks harder, affect your balance, and increase your risk of serious falls or injury.

As a personal trainer who works with a lot of clients who are aged over 60, I often recommend standing hip exercises.

Physical therapist, mobility trainer and work-life balance coach Dr Drea Osborne, DPT, agrees that these can be beneficial: “Standing hip exercises are helpful to improve strength, balance and motor control.”

My three exercises of choice to address hip stability and lower body strength are: standing hip abduction, standing hip adduction and standing glute kickbacks.

Depending on your current fitness level, these exercises can be done daily to better condition these important muscle groups. They’re appropriate for total beginners and can be progressed easily as you get stronger.

“There are some situations where these exercises are not appropriate,” says Osborne. “Those include post-surgery with weight-bearing restrictions, a fracture, or severe dizziness.”

Always consult with your physician before beginning any new activity.

How to do the three hip stability exercises

While these exercises don’t require any additional equipment, Osborne suggests using additional support to ensure you’re doing them correctly.

“The way to get all these benefits fully is to make sure you have body awareness and proper form,” she says.

“In order to ensure that, I recommend that people doing these exercises start with their hands on a stable surface: a countertop, couch, handrail, etc. This decreases the need for balance, and people can make sure that their torso isn’t shifting too far forward or to the side to compensate for their improving hips.”

Osborne also suggests that beginners aim to do these exercises three to five times a week to start with. “The exercises are helpful, but our bodies do need rest to get the most out of them in the long term.”

Start by doing each exercise for one set of 10 reps. After a while, you can increase your reps to 15 and gradually work your way up to five to seven days a week, as is comfortable.

Keep a controlled tempo with each repetition, and avoid rushing through the exercises.

“I have seen many patients speed through these exercises too fast and not get the full strength training benefit from it as a result,” says Osborne.

Here’s how to do the exercises.

1. Standing hip abduction

Reps: 10-15 each side

• Stand tall with a neutral spine and your feet hip-width apart.
• Place your hands on a stable surface for support.
• Lift your left leg out to the side, moving slowly and with control, engaging the muscles along the outside of your hip.
• Pause briefly, keeping your toes pointing forward.
• Reverse the movement with control.
• Do all your reps on one side, then switch sides.

Trainer tips: Avoid rotating your leg outwards as you lift it up. Be sure your toes and knees face forward throughout the movement. Maintain an upright posture throughout the movement, and don’t allow your torso to lean to the side as you lift your leg.

2. Standing hip adduction

Reps: 10-15 each side

• Stand tall with a neutral spine and your feet hip-width apart.
• Place your hands on a stable surface for support.
• Lift your left foot forward so it is just in front of your right—this is your starting position.
• Squeeze the inner thigh on your left leg, and lift your left leg to the right, across your body.
• Pause briefly, keeping your toes pointed forward.
• Reverse the movement back to the starting position with control.
• Do all your reps on one side, then switch sides.

Trainer tips: Keep your knees and toes facing forward throughout the movement. Avoid using momentum to swing your leg back and forth. Keep your torso and upper body still throughout.

3. Standing glute kickback

Reps: 10-15 each side

• Stand tall with a neutral spine and your feet hip-width apart.
• Place your hands on a stable surface for support.
• Squeeze your left glute and lift your left leg behind you.
• Pause briefly.
• Return to the starting position with control.
• Do all your reps on one side, then switch sides.

Trainer tips: Keep the torso upright as you kick the leg back, and avoid leaning forward with the movement. Don’t use momentum to swing the leg behind you. Avoid arching your lower back.

Progressing the three hip stability exercises

Once the exercises start to feel easy, there are several ways to increase the difficulty level.

“Use resistance bands around the knees as you kick out,” Osborne recommends. “You can further progress that by choosing thicker bands and/or moving the band further down the leg.”

Additionally, you can perform the exercises without holding on to a stable surface. “This will start requiring more balance, which makes the exercises more challenging,” says Osborne.

“If going hands-free is too challenging, then ease into it by using only fingertips on the surface and gradually reduce the number of fingers until you can go hands-free.

“Finally, doing these standing exercises on an unstable surface—foam pad, a pillow, carpet, barefoot—will further increase the balance demand,” Osborne adds.

If one of your fitness goals is to move with more confidence and control, then you should try a type of exercise called barre.

Barre is a low-impact workout that is designed to develop muscular endurance, and improve mobility and balance.

“There are so many positives to barre: mobility, proprioception and balance,” says barre instructor Tara Riley. “There’s not really any other exercise that asks that much of you in all of these aspects.”

And there’s one beginner-friendly barre exercise that Riley says encapsulates these benefits—the second position plié.

“This is my number one barre move for someone who’s never tried [barre] before because mastering that hip mobility is so important,” Riley says. “Unless you’ve done ballet or gymnastics or something like that as a child, a lot of people have never really moved their hips in this way.”

The uniqueness of the movement will help you develop hip mobility and build strength in the legs and core.

Here’s how to do it.

How to do the second position plié

Reps: 16

How to do it:

• Stand with your feet wider than shoulder-width apart.
• Turn your toes and your knees to point out to the sides—your toes and knees should be aligned and stay that way throughout.
• Bend your knees to lower your torso, moving your knees forward so they are over your toes, keeping your torso completely straight.
• Push through the feet to straighten your knees and rise back to the starting position.

Tips: “Go as low as feels right for you,” Riley says. “You should feel challenged but you should also be able to get back up with good form.”

Don’t mistake the movement for a squat. “The main difference between this and a squat is that a squat has a hinge pattern, so you tip your chest forward slightly and send your hips back, which loads the posterior chain and works the glutes a bit differently,” she says. “A second position plie opens the hips out to the side, which means you’re rotating through the hip socket.”

How to progress the second position plié

Below, Riley offers two ways to make the second position plié more challenging.

Add a pulse

At the bottom of the second position plié position movement, raise up an inch, then lower down by an inch to complete one pulse. Perform 16 pulses then rise out of the plié.

“This starts to work into the supporting muscles, the smaller muscles around your ankles and your knees,” Riley says. “That’s when you get that typical barre shake.”

Add a heel lift

At the bottom of the second position plié position movement, lift your right heel, keeping the rest of your body still. Return it to the floor to complete one heel list. Perform 16 heel lifts with your right foot, then repeat with your left foot, and only then rise out of the plié.

“Hold on to a steady surface to help your balance,” Riley says. “If you want to progress, lift both heels at the same time.”

One of the biggest concerns of my older personal training clients is falling. Age-related muscle loss, known as sarcopenia, along with a natural decline in bone density puts seniors more at risk of falls and injuries. But there is something you can do about it.

No matter your age, adding regular balance drills to your week can make a difference—and it’s easier to improve than you might think.

I spoke to Dr Rahul Shah, board-certified orthopedic spine and neck surgeon at Premier Orthopaedic Associates, who said the one-legged sock-and-shoe test is a good place to start.

This simple at-home mobility and stability assessment involves standing on one leg while, you guessed it, putting on your socks and shoes. Sometimes called the old man test, it’s used by healthcare professionals to monitor balance, hip mobility and core strength for people of any age.

“The benefits of this functional movement is improving balance and coordination when standing on one leg. Its mastery will help to prevent falls and/or improve bracing when losing balance,” says Shah.

Ready to give it a go?

How to do the sock and shoe test

• Stand with your feet hip-width apart with your shoes and socks in front of you.
• Stand by a wall or sturdy surface for support if needed.
• Raise one foot, bending your other knee to hinge forward from your hips.
• Reach forward to pick up your sock.
• Slowly return to upright, raising your knee toward your chest to put on your sock.
• Repeat this to put on your shoe, then repeat on the other side.

How to improve your balance

“This sequence is an excellent way to optimize balance and coordination,” says Shah.

“If you have difficulty executing the motions, then I would recommend initially trying to stand on one leg at a time, increasing how long you do this for each time by 5%. For example, if you can stand on one leg for 30 seconds, your next attempt should be to get to 31-32 seconds and so on.

“Once your balance is improved, then you can practice extending the hip and bending at your waist to pick up the sock and shoe.

“Finally, work on flexing at your hip [bringing it closer to your chest] and externally rotate the hip [turning your thigh and knee outward, away from the midline of your body] and bend the knee.

“If bending the hips, knees or ankles is difficult then you can work on increasing these ranges of motion by doing static holds for increasing times.”

How to improve your hip, knee and ankle mobility

Try these mobility exercises to strengthen your hip, knee and ankle joints. Repeat each exercise twice and incorporate them into your routine a few times a week, gradually increasing your hold times. Breathe slowly during the holds to stay focused and relaxed.

Wall sit for hips and knees

This exercise allows you to more comfortably hold a squat position with your heels on the floor to help improve your hip and knee mobility.

How to do it:

• Stand with your back against a wall, feet hip-width apart and knees bent.
• Slide down slowly and pause when your thighs are roughly parallel to the floor or close to. Avoid going any lower—this isn’t a deep squat.
• Hold the position that you can maintain for 20 to 30 seconds, keeping your weight in your heels.
• Stand up slowly to release.

Heel and toe raises for ankles

This seated exercise is a great way to improve ankle mobility.

How to do it:

• Sit upright with your feet hip-width apart.
• Raise your heels, pressing your toes into the floor and hold for 20 seconds.
• Lower your heels then raise your toes, pressing your heels into the floor and hold for 20 seconds.

Model, endurance athlete and iFIT trainer Kori Sampson doesn’t do things by halves.

In 2025, he ran the width of Britain—a formidable 755km including 8,185m of elevation—then followed it up by conquering the inaugural Trainer Games to be crowned iFIT's next star trainer.

Unsurprisingly, his workouts are similarly demanding.

“I like to keep things simple,” he tells Fit&Well, describing a typical 600-rep core finisher he swears by to underpin his feats of strength and endurance.

“Anyone can do this at the end of a session, once or twice a week,” he insists.

And, in fairness, he’s right. The routine predominantly requires just your bodyweight, with the option to add a dumbbell to make it harder—in case 600 reps feels like child’s play.

But if you're a complete beginner, or under particular time constraints, a safer way to approach this routine would be to cut it down to a more manageable size.

How to do the workout

Sampson says he will perform five rounds of the below circuit, with minimal rest between moves and a short rest between each round.

Unless you boast similarly advanced core credentials, I’d recommend reducing the workload and aiming for one or two rounds in total.

You can then increase the number of sets, or add weight with a dumbbell, as your strength improves.

Another way to modify this routine would be to work for time, rather than total reps, allowing you to focus on good form rather than racing through the move to hit an arbitrary rep total.

For example, work for 20 seconds, rest for 10, and so on for three minutes per round. Then take a 30-second rest before repeating the circuit two or three times more.

The workout in brief

1. Sit-up x 20
2. Russian twist x 20
3. Plank x 20sec
4. Side plank x 20sec each side
5. Leg raise x 20

Exercise guides

1. Sit-up

Reps: 20 or Time: 20sec

• Lie on your back with your knees bent, feet flat on the floor and fingers by your temples.
• Press your lower back into the floor to engage your deep core muscles.
• Peel your head and upper back off the floor, bringing your elbows toward your knees.
• Lower back to the start with control.

Make it harder: Sampson suggests holding one dumbbell in both hands with straight arms above the chest. As you come forward into a sit-up, lift the dumbbell overhead.

2. Russian twist

Reps: 20 or Time: 20sec

• Sit on the floor with your knees slightly bent and your heels resting lightly on the floor.
• Lean back so your torso is at a 45˚ angle with your hands together in front of your chest.
• With control, rotate your torso to the left and tap your hands on the floor to your left, that's one rep.
• Repeat on the other side, alternating sides with each rep.
• Focus on initiating the movement with your core and trunk rather than your shoulders.
• Once this feels comfortable, you can progress by lifting your feet just off the floor.

Make it harder: Sampson suggests holding one dumbbell or kettlebell in both hands, bringing the weight across your body to gently tap the floor to your side with each rep.

3. Plank

Time: 20sec

• Start on your front with your weight supported by your forearms.
• Position your feet around hip-width apart—a wide stance will provide greater stability.
• Lift your hips so your body is in a straight line from head to heels, with your weight on the balls of your feet—hold this position for time.
• Keep your gaze between your hands and breathe normally.
• You can also perform this move on your knees, just ensure your body is aligned from head to knees rather than letting your hips sag.

Make it harder: Draw your elbows toward your toes to increase the intensity in your deep core muscles—just remember to keep breathing normally. Those tremors you're feeling are normal, honestly.

4. Side plank

Time: 20sec each side

• Lie on your side with your weight supported by your forearm.
• Stack one foot on top of the other and lift your hips so your body is in a straight line from head to heels—hold this position for time, then repeat on the other side.
• Place your other hand on your side or hip and focus on keeping your shoulders aligned rather than letting your top shoulder drift forward.
• Continue to breathe normally, ensuring your hips don’t sag.

Make it harder: Pulse your hips up and down or lift and hold your top leg a few inches above your bottom leg to increase the challenge for your obliques.

5. Leg raise

Reps: 20 or Time: 20sec

• Lie on your back with your knees tucked into your chest, and hands on the floor, palms down, beside your hips to provide stability.
• Lift your head to tuck your chin toward your chest and gently press your lower back into the floor to help engage your deep core muscles.
• Extend your legs straight above you and, keeping them together, lower them as far as you can without letting your lower back arch off the floor.
• Raise your legs straight up to complete the rep.
• Focus on slow and controlled movement, initiated by your core, and remember to breathe throughout.

Make it harder: If you have access to a bar, Sampson suggests performing these as hanging knee or leg raises. Hang down, bend your knees or keep them straight, and lift them until your thighs are parallel with the floor. You'll likely need to modify the rep range: five reps is plenty per round.

You might be familiar with the benefits of yoga and Pilates for healthy aging, but they’re not the only low-impact styles of movement that support longevity.

Barre is an elegant combination of ballet-inspired moves, Pilates-style control and yogic-like mind-body awareness, with light dumbbells or resistance bands adding intensity to exercises. Altogether, it can be an ideal way to work out for those over 70.

“I’ve got quite a few members [in my classes] who are over 70 and they’re fantastic,” says barre instructor Tara Riley who recommends barre for older adults.

There are many reasons why barre can help keep your body healthy as you age. Firstly, it can improve your proprioception, which Riley describes as “knowing where your body is in space, and being able to move from one position to another position”.

It can also improve your bone density. “I have a client who is in her 50s, but she has had osteoporosis for years. She's been doing barre and Pilates for two years now, and her recent DEXA scan [measuring bone density] showed improvements,” Riley says.

“There’s no pounding or jumping in barre, so it’s joint-friendly,” she adds.

Finally, barre can help you strengthen your stabilizing muscles, which are smaller muscles that support your joints.

“Weight training is a fantastic form of exercise, but it often works the global muscles—the quadriceps, hamstrings and glutes. Barre also works the stabilizing muscles and the smaller muscles around your knee and ankle joints,” Riley says.

“They’re really, really important, because those are the ones that are going to help you find your footing when you start to fall, and will help stabilize you when you lose your balance.”

Riley has shared a short barre workout, suitable for over-70s but a great place to start for anybody, that you can do at home.

Three barre moves to try if you’re over 70

1. Supported second position plie

Reps: 16

• Stand in front of a stable surface like a table, bannister or wall, with your feet wider than hip-distance apart.
• Point your toes and knees out, so your lower body is turned outward from your hips.
• Bend your knees to lower your hips, directing your knees over your toes.
• Keep your torso upright and straight.
• Push through your feet to return to the starting position.

2. Standing arabesque

Reps: 16 each side

• Stand in front of a stable surface with your feet hip-distance apart and a slight bend in your knees.
• Extend one leg behind you, pointing your toes and resting them on the floor.
• Keeping your hips facing forward, raise your rear leg a few inches.
• Lower your rear leg, tapping your rear foot on the floor then going straight into the next rep.
• Do all your reps on one side, then swap sides.

3. Side-lying leg lift

Reps: 16 each side

• Lie on your right side, propping yourself up on your forearm.
• Bend your right knee to 90°, so your lower leg points behind you.
• Raise your left leg, keeping it straight and toes pointed.
• Lower your left leg, keeping it in line with your body.
• Tap the floor with your toes, then go straight into the next rep.
• Do all your reps on one side, then swap sides.

Standing on one leg might serve as a handy method to assess your balance, but how do you improve it?

You can start to work on it with this beginner-friendly circuit designed to improve stability, designed by Jacque Crockford of the American Council on Exercise (ACE).

Fundamental to this workout—and any routine intended to boost balance—is strengthening the core, challenging coordination and working the body unilaterally (one side at a time) in a safe and controlled manner.

“A strong core helps stabilize your spine and pelvis during daily activities such as walking, climbing stairs, carrying groceries and getting up from the floor,” the ACE-certified personal trainer tells Fit&Well.

And good balance helps people “react quickly to changes in terrain or unexpected movements”, reducing the likelihood of falls and injuries as we age so we can “confidently and comfortably move through daily life”.

Crockford says this workout will develop the “multiple systems” needed to improve balance, including “muscular strength, neurological function and mobility”.

How to do the workout

All you need is a sturdy chair, bench or box to perform this balance and core circuit, making it accessible to practice at home or in the gym.

Crockford suggests aiming for two or three rounds. Each round should take approximately seven minutes, but avoid rushing and rest as required.

1. Single-leg stand

Time: 20-30sec each side

This exercise is similar to the one-legged stance test used to assess balance.

• Stand upright with your arms relaxed by your sides, looking straight ahead.
• Raise one foot off the floor, resting it against your upper calf on your standing leg.
• Aim to maintain your balance for 20-30 seconds.

Make it easier: use a wall, chair or counter for support.

Make it harder: raise your leg higher until your knee is level with your hip.

2. Heel-to-toe walk

Reps: 10-15 steps

• Stand with a clear space in front of you.
• Step one foot directly in front of the other, placing your heel just in front of the toes of your other foot.
• Walk forward for 10 to 15 steps in this manner, keeping your heels and toes touching with every step.
• Move slowly and with control, maintaining an upright posture and looking straight ahead.

Make it easier: use a wall for support.

Make it harder: walk forward for 10 to 15 steps, then back to return to the start.

3. Bird dog

Reps: 8-10 each side

• Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
• Keep your spine neutral, looking at the floor between your hands.
• Extend one arm forward and your opposite leg back, to form a straight line from your hand to your heel.
• Keep your hips stable and parallel to the floor.
• Return to the starting position and repeat on the other side.

Make it easier: Extend one arm or leg at a time.

Make it harder: Pause for two seconds at the top of the movement with each rep.

4. Glute bridge

Reps: 12-15

• Lie on your back with your knees bent, with your feet flat on the floor close to your buttocks.
• Place your hands by your sides, palms facing down for extra stability.
• Gently press your lower back into the floor to engage your deep core muscles.
• Push through your feet to lift your hips until your body forms a straing line from your shoulders to your knees.
• Pause at the top of the movement, then lower with control.

Make it easier: Position your arms wider on the floor to increase stability.

Make it harder: Hold the top of the movement and alternate lifting your legs, as if marching.

5. Side plank

Time: 15-30sec each side

• Lie on your side with your weight supported on your forearm and your legs together.
• Lift your hips to form a straight line from your head to your heels.
• Breathe normally and engage your core muscles to avoid letting your hips drop.

Make it easier: Perform this on your knees, keeping a straight line from your head to knees.

Make it harder: Lift and lower your hips for the time, while maintaining core stability.

6. Step-up

Reps: 10 each side

• Stand facing a sturdy chair, bench or box.
• Place your right foot on the platform, press through your midfoot to extend your right leg and bring your left foot onto the platform.
• Step down, leading with the right foot.
• Complete all the repetitions on one side, then switch sides.

Make it easier: Use a lower step, such as the first or second step on a staircase.

Make it harder: As you step up, lift your other knee to hip height, pause briefly, then lower with control.

7. Dead bug

Reps: 8-10 each side

• Lie on your back with arms extended straight up and your knees above your hips, with your shins parallel with the floor.
• Keep your lower back pressed into the floor to engage your deep core muscles.
• Lower one arm behind you, until it’s just above the floor while you extend your opposite leg away from you.
• Return your arm and leg to the starting position, then repeat on the other side.

Make it easier: Extend only one arm or leg at a time.

Make it harder: Extend both arms and legs at the same time.

Don’t you sometimes wish things could be easier? While I can’t make life easier, I can introduce midlife weight-loss coach Rachael Sacerdoti, who has a way to make moving through life easier.

“A stronger core makes everything else easier. Your posture improves, your lower back feels more supported, and your other exercises, whether that’s squats, deadlifts or simply carrying groceries, feel more stable and controlled,” she says.

“Core strength also plays a significant role in injury prevention as we get older,” she adds. “It’s about building a body that functions well and feels good to live in.

“Sometimes a bench and a few controlled movements are more than enough to wake everything up,” says Sacerdoti, who recently shared a six-move bench sequence targets the full abdominal area, including the deep core muscles that support and stabilize your spine.

“The bench changes the angle and the range of motion, which means your core has to work harder and more intentionally,” explains Sacerdoti. “I chose these movements because they are accessible, they build on each other, and they deliver results without needing any complicated equipment or a lot of time.”

How to do the workout

The exercises

1. Single-leg bicycle crunch
2. Reverse crunch
3. Double-leg lift crunch
4. Full-body crunch
5. Toe tap
6. Legs down crunch

“This sequence works well on its own as a short, focused block of daily movement—something you can do in under 20 minutes,” says Sacerdoti.

“Always focus on your form and technique before anything else. It is far better to do eight clean reps than 10 sloppy ones.”

“If you feel your lower back taking over, slow down and reset. The core work happens when you are in control of the movement, not rushing through it.”

1. Single-leg bicycle crunch

Sets: 3 Reps: 10 each side Rest: 30sec

• Lie on a bench with your left hand holding the underside of the bench and your right behind your head, with your right elbow pointing out to the side.
• Place your right foot flat on the bench and engage your core—this is your starting position.
• Bring your left knee toward your chest, rotating your torso to the right to bring your right elbow towards your left knee.
• Reverse the movement to the starting position.
• Do all your reps on one side, then switch sides, moving in a slow and controlled manner throughout.

Form tip: Keep your core engaged throughout and resist the urge to rush. Keeping one arm lightly braced under the bench supports your balance.

2. Reverse crunch

Sets: 3 Reps: 10 Rest: 30sec

• Lie on a bench with your hands holding the sides for stability, with your toes on the floor and your knees bent.
• Lift your hips and bring both knees toward your chest.
• If your range of motion allows, your feet should come up over your head at the top of the movement.
• Lower your legs back to the starting position slowly and with control.

Form tip: The movement should come from your abs, not momentum.

3. Double-leg lift crunch

Sets: 3 Reps: 10 Rest: 30sec

• Lie on a bench with your legs extended, holding the bench behind your head for support.
• Keeping your legs together, raise them until they are perpendicular to the bench.
• At the top of the movement, you should be balanced on your upper back, held up by your core muscles.
• Lower slowly back to the starting position.

Form tip: Focus on moving with control. Avoid resting your legs on the bench between reps.

4. Full-body crunch

Sets: 3 Reps: 10 Rest: 30sec

• Lie on a bench with your knees bent and wide apart, toes on the floor and your hands behind your head.
• Raise your legs and curl your upper body up, bringing your knees and elbows towards eachother.
• At the top of the movement, your shoulder blades should be off the bench and your knees should be over your hips.
• Lower with control.

Form tip: Avoid pulling from your neck and keep the movement short and intentional rather than swinging up.

5. Toe tap

Sets: 3 Reps: 10 Rest: 30sec

• Lie on a bench with your knees bent and hip-width apart, toes on the floor and your hands holding the bench behind your head.
• Raise both legs until your knees are directly above your hips and your shins are parallel to the floor.
• Reverse the movement to the starting position.

Form tip: Keep your lower back pressed into the bench—if your back arches, slow down.

6. Legs down crunch

Sets: 3 Reps: 10 Rest: 30sec

• Lie on a bench with your knees bent, toes on the floor to the sides of the bench and your hands behind your head.
• Exhale as you raise your shoulders, holding the crunch briefly at the top of the movement.
• Lower your head and shoulders with control.

Form tip: This crunch has a shorter range of motion than the full-body crunch, but when done with control, your abs should feel the full tension of the movement.

If you spend most of your day sitting down, your glutes are probably paying the price, says Maddy Paupert, head trainer at Xceleration Fitness.

“We all need stronger glutes and hips because we all spend too much time sitting, whether that’s at work, at home, or driving,” she explains.

The importance of strong glutes can’t be overstated. They help support the lower back, knees and hips, and generally make moving around day-to-day easier.

That’s why Paupert has created a five-minute glute routine that can easily be done from home without the need for gym equipment.

How to do the five-minute glute workout

Paupert’s workout consists of five exercises, each done for a set number of reps, which should take around one minute per exercise.

Paupert recommends doing this workout twice a week alongside your other strength training.

The five exercises are:

1. Lying glute bridge x 15
2. Side-lying hip abduction x 15 each side
3. Lateral squat walk x 60sec
4. Donkey kick x 15 each side
5. One-and-a-half squat x 10

1. Lying glute bridge

Sets: 1 Reps: 15

Benefit: Strengthens glutes and hamstrings, and improves core stability.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Engage your core and push your feet into the floor to lift your hips until your knees and shoulders are aligned.
• Squeeze your glutes, then slowly lower to the starting position.

2. Side-lying hip abduction

Sets: 1 Reps: 15 each side

Benefit: Strengthens hips, thighs and glutes while stabilising the pelvis.

How to do it:

• Lay on your left side, propped up on your left forearm, with your right leg stacked on top of your left.
• Bend your left knee.
• Flex your right foot, pointing your toes towards your face (this helps protect the knee joint) and rotate your right leg, moving from the hip, so your toes point down—this is your starting position.
• Slowly lift your right leg.
• Lower with control.
• Do all your reps on one side, then swap sides.

3. Lateral squat walk

Sets: 1 Time: 60sec

Benefit: Strengthens hip abductor muscles and improves stability.

How to do it:

• Get into an athletic stance by pushing your butt back slightly and bending your knees. (Imagine you’re ready to play defense in basketball or you’re doing a half squat.)
• Stay nice and low in this stance as you take four wide steps to the right and four steps back to the left.
• Continue back and forth for 60 seconds.

4. Donkey kick

Sets: 1 Reps: 15 each side

Benefit: Strengthens the glutes, lengthens the hip flexors and engages the core, hamstrings and back.

How to do it:

• Get on all fours with your hands under your shoulders and your knees under your hips.
• Keeping your right knee bent at 90°, lift your right leg behind you as far as you can without arching your back.
• Lower halfway, then go straight into the next rep.
• Once you have lifted your leg as high as you can, come back down halfway, and then drive your foot back up towards the ceiling.
• Do all your reps on one side, then swap sides.

5. One-and-a-half squat

Sets: 1 Reps: 10

Benefits: Boosts muscular endurance and builds lower-body strength.

How to do it:

• Stand with your feet shoulder-width apart and feet slightly turned out.
• Push your hips back and bend your knees to lower until your hips are in line with your knees, or lower if your mobility allows.
• Rise halfway, then lower again.
• Stand all the way up, squeezing your glute muscles at the top to complete one rep.

If you were interested in joining the military, there are some fitness tests you would need to pass in order to qualify.

But not all military roles are physical. In fact, many military workers are desk-based and experience the same challenges as regular office workers,

That’s where Lt. Col. Jason Barber, PA-C comes in. He is a U.S. Army Reserve soldier, strength and conditioning coach and a leader in the Army’s Holistic Health and Fitness (H2F) system.

As part of Barber’s role, he supports desk-based military personnel to stay fit and ready for action, using a system inspired by special forces training methods.

This may sound like Barber builds intimidating, difficult workouts, but this couldn’t be further from the truth.

He has shared his go-to exercises to improve strength and fitness—and you can do them at your desk, while at work.

He says that the full workout can be done “right at your desk, in 10 minutes, or less”.

He has even included modifications to scale up or scale down the exercises to suit your fitness level.

Tell us in the comments how you fare, and whether you found this military-approved workout harder or easier than your usual training method.

Watch how to do the equipment-free desk workout

Exercise guides

1. Squat

Sets: 2-3 Reps: 10-15

How to do it:

• Stand with a chair behind you, with your feet shoulder-width apart and your toes turned out slightly.
• Keep your chest up and core engaged.
• Bend your knees and push your hips back to sit on the edge of the chair.
• Press through your heels to stand back up.

Add intensity: Remove the chair, hold a heavy book or water bottle at your chest, or perform jump squats

Reduce Intensity: If you chair has arms, use them to push back up.

Barber says: “The bodyweight squat improves mobility and stability, while also strengthening your lower body by targeting the glutes, quads, hamstrings and core.”

2. Desk push-up

Sets: 2-3 Reps: 10-15

How to do it:

• Place your hands slightly wider than shoulder-width apart against your desk.
• Step your feet back, so your body forms a straight line from your head to your heels.
• Bend your elbows to lower your chest to the desk.
• Press away from the desk to extend your arms and return to the starting position.

Add intensity: Lift one foot to add instability. Perform a push-up with your hands on the floor. If this is still too easy, elevate your feet on a chair and perform slow, controlled reps.

Reduce intensity: Use a wall to make the angle of your push-up less steep.

Barber says: “Leaning push-ups work the chest, shoulders and triceps, making them an effective upper-body workout. They are also easily modifiable.”

3. Reverse lunge

Sets: 2-3 Reps: 10-15 each side

How to do it:

• Stand with your feet hip-width apart.
• Step your right foot back, then bend both knees to lower—keeping your left knee directly above your left ankle and your chest facing forward.
• Push through your left heel to return to standing.
• Repeat on the other side, alternating sides with each rep.

Add intensity: Hold weights or add a knee drive at the top.

Reduce intensity: Limit the depth of the lunge or hold onto a chair for balance.

Barber says: “The reverse lunge is a great way to improve balance and coordination, while also strengthening your lower body. Reverse lunges also have less of an impact on your knees than a forward lunge.”

4. Standing twist

Sets: 2-3 Reps: 10-15 each side

How to do it:

• Stand with your feet hip-width apart and your arms raised in front of you at shoulder height, holding something from your desk to add weight.
• Moving from the middle of your back, but keeping your gaze forward, move your arms to the right, then to the left, keeping your hips facing forward.
• Engage your core throughout the movement.

Add intensity: Hold a weight or medicine ball, or increase the speed of your twist.

Reduce intensity: Perform slower, smaller twists.

Barber says: “The standing twist can help improve rotational mobility and core engagement, and is a great exercise if you spend most of your day at a desk. It primarily activates the abs and obliques and helps to strengthen spine stability.”

5. Lateral hop

Sets: 2-3 Reps: 10-15 each direction

How to do it:

• Stand with your feet hip-width apart and a slight bend in your knees.
• Lift your right foot and leap to the right, landing softly on your right foot, keeping your left foot off the floor.
• Immediately leap back to the left.
• Continue leaping side to side, staying light on your feet.

Add intensity: Increase the hop distance or speed.

Reduce intensity: Step side-to-side instead of hopping.

Barber says: “The lateral hop builds agility, coordination and endurance while targeting the glutes, quads and calves—as well as the stabilizing muscles around your joints. If you are a runner, consider incorporating this exercise into your training to improve joint stability through your hips, knees and ankles."

Lunges are a great exercise to improve lower-body strength, stability and balance. Since they’re a unilateral move—meaning that they’re done one side at a time—they can address muscle imbalances and strength discrepancies while promoting better overall coordination and endurance.

Lunges can also work the core, which has to work to keep the body stable and balanced over a single leg.

Unfortunately, lunges can be difficult to do if you’ve got knee issues, joint pain, or restricted mobility. I work with plenty of personal training clients that fall into those categories, so I’ll often swap lunges for step-ups instead.

Step-ups can be modified for most fitness or ability levels, progressed as you get stronger, and don’t require any equipment besides a step. If you’ve been looking for a lunge alternative, give them a try.

Why are step-ups a good alternative to lunges?

Like lunges, step-ups target each leg independently from the other. It’s common to have a “good” or “stronger” side, but this can often lead to faulty movement patterns, chronic pain, injury, and instability. By strengthening each leg individually, you can lessen your fall risk and make every day activities easier.

Lunges require better range of motion, more inherent stability, and a greater degree of single-leg strength to do correctly. For those with knee injuries or other considerations, lunges can load the joint excessively and exacerbate any existing issues.

Step-ups don’t load the knee joint as much as lunges do, and can be done with a more limited range of motion when using a lower step. This allows those with certain restrictions to get the benefits of unilateral exercise.

Getting started with step-ups

If you’ve ever climbed a set of stairs before, you’ve technically done a step-up. Even so, check in with your doctor first.

Though they’re a common, functional movement, there’s still a chance you could be doing step-ups incorrectly. A certified personal trainer can correct your form and give you guidance on how to execute the movement more efficiently.

Be sure you know how to engage your core properly before trying any new workout or activity.

An aerobic step like this Yes4All model on Amazon can be adjusted to different heights, which is a useful way to measure your progress. However, all you really need is a raised, sturdy platform. A set of stairs in your house will work.

Step-ups can be done on their own or as part of a more comprehensive lower-body workout.

If you’re a beginner: or not currently active, start with one set of five to eight step-ups on each leg. Aim to do them two or three times a week.

As you build strength: slowly increase your reps to 10-12 on each leg for two to three sets.

If you’re more advanced: start with 10-12 reps on each leg for two to three sets. You can also try one of the progression options listed below.

How to do a step-up

• Stand in front of a step.
• Engage your core.
• Place your left foot on the step.
• Press into your left foot and extend your left knee, bringing your right foot onto the step.
• Pause briefly.
• Bend your left knee, slowly lowering your right foot back on the floor.
• Do all your reps on one side, then swap sides.

Trainer tips:

If you have balance issues, hold onto the stair railing or another solid surface for additional support.

Keep your spine extended and avoid rounding your back.

Squeeze your glutes as you perform the movement.

Step up and down with control—don’t hike yourself onto the step, and don’t allow the foot to slam onto the floor when you’re stepping down.

If you’re unable to control the movement, consider using one of the modifications listed below.

Step-up modifications

If you’re unable to keep proper form, use a lower step. Even a platform that’s just a few inches off the floor can help you improve strength in stability in each leg.

You can also hold onto stair railings, walls, chairs, or other solid surfaces for support. Place more of your bodyweight into the support when starting off, then as you get stronger, try holding on lightly.

Step-up progressions

Working with a higher step will make things more challenging. If you’re using a set of stairs inside of your home, place your foot on the second step up from the floor.

Another way to make the step-up more difficult is to not place your non-working foot onto the platform, raise your knee to hip height and pause, balancing on your working foot.

Finally, you can hold 5-10lb dumbbells as you perform the movement.

Whether you’re doing bodyweight exercises or you can squat 300lb, your form should always be your number one priority.

Good technique when exercising can help you to train more efficiently, avoid injury and progress faster. Meanwhile, poor execution can lead to muscle imbalances and joint issues.

The best way to build good form is to start by practicing exercises with no weight at all. This is particularly true when training large muscle groups like the glutes, the muscles in your butt.

“Fitness and rehabilitation professionals alike agree that bodyweight exercises—performed with proper form and full range of motion—can effectively target the gluteus maximus and medius during the initial stages of training, just as their weighted counterparts do,” says Dr Andrew Gorecki, a licensed doctor of physical therapy and owner of MovementRX.

“Bridges, split squats, and hip hinges are popular in physical therapy protocols because they focus on stability first before strength.”

Once you have the basics perfected and have built a basic level of strength and stability, then you can start incorporating weight.

Gorecki recommends starting out with the three bodyweight exercises below to develop your form before adding resistance into the equation.

“These movements directly translate to improving hip stability, optimizing posture, and decreasing injury risk if performed well,” he says.

Even though you aren’t fighting against resistance, make sure to perform each rep slowly and with control.

Keep an eye on your technique to ensure you are executing the movement correctly, so your form isn’t compromised when you do add weights.

1. Glute bridge

Sets: 3 Reps: 12–15

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor. Your feet should be hip-width apart.
• Place your arms by your sides with your palms facing down.
• Brace your core, then push through your heels to raise your hips until your body is in a straight line from your shoulders to your knees.
• Clench your glutes hard for a count of two.
• Lower your hips slowly until your butt is just above the floor.
• Clench your glutes and go straight into your next rep.

2. Bulgarian split squat

Sets: 3 Reps: 8–12 each side

How to do it:

• Sit on the edge of a bench with your left leg extended and left heel on the floor.
• Place your left foot flat on the floor and stand up.
• Lift your right foot behind you and place the top of your right foot on the seat of the bench.
• Engage your core.
• Bend your left knee to lower until your left thigh is parallel to the floor, keeping your left knee directly above your left foot.
• Press through the heel of your left foot to extend your left leg.
• Do all your reps on one side, then switch swides.

3. Single-leg Romanian deadlift

Sets: 3 Reps: 8–10 each side

How to do it:

• Stand with your weight in your left leg and a slight bend in your left knee.
• Hinge forward from the hips, lifting your right leg behind you, keeping your back neutral and your hips square to the floor.
• Hinge until your torso and right leg are parallel to the floor, or as close as your mobility allows, then pause and clench your glutes.
• Push your hips forward to return to standing
• Do all your reps on one side, then switch swides.

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.”

You don’t have to go to a gym or work out for long periods to experience the benefits of exercise. I’ve been telling my personal training clients for years that short home workouts can boost their energy levels, improve strength, and even sharpen their focus without taking over their day.

That’s exactly why I created this simple five-move core finisher.

It builds strength for everyday life by including functional moves that train your ability to rotate and bend.

Tag this onto the end of your workout, or use it as a quick standalone core circuit whenever you like.

How to do the workout

1. Toe touch
2. High-plank knee tap
3. C-shape knee pull
4. Low-plank hip dip
5. Heel tap

Do each exercise consecutively for 40 seconds, rest for 20 seconds, then move on to the next move.

Here’s how to do each move.

1. Toe touch

Time: 40sec Rest: 20sec

• Lie on your back and lift your legs and arms to vertical, or as close as your mobility allows.
• Engage your core and keep your chin slightly tucked toward your chest to protect your neck.
• Use your core muscles to lift your shoulders off the floor and reach your hands toward your toes.
• Lower your shoulders to the floor with control.

Trainer tip: Avoid tension in your neck by engaging your core not your neck—imagine holding an apple between your chin and your throat to maintain good form.

2. High-plank knee tap

Time: 40sec Rest: 20sec

• Get on your hands and knees with your shoulders stacked over your wrists.
• Step your feet back so your body is in a straight line from head to feet.
• Lower both knees to tap the floor.
• Extend your legs to lift your knees so your body forms a straight line again.

Trainer tip: Look down throughout the move to avoid straining your neck.

Make it easier: If the high plank position feels too challenging or is uncomfortable on your wrists, drop down to your forearms.

3. C-shape knee pull

Time: 40sec Rest: 20sec

• belly buttonSit with your legs extended in front of you.
• Make a C-shape with your spine by rounding your back and pulling your bellybutton in.
• Lean your torso back as far as you can—the further back you lean, the harder the move.
• Raise your arms to chest height—this is your starting position.
• Brace your core, then bring your left knee toward your chest.
• Return to the starting position, then repeat on the other side.
• Continue, alternating sides with each rep.

Make it easier: If you feel any strain in your back, rest your hands on the floor behind you, with fingers facing toward your body.

4. Low plank hip dip

Time: 40sec Rest: 20sec

• From your hands and knees, place your forearms on the floor with your shoulders stacked over your elbows, and step your feet back so your body forms a straight line from head to feet.
• Engage your core.
• Rotate your hips to the left side, lowering your left hip.
• Return to the center, then repeat on the other side.
• Continue, alternating sides with each rep.

5. Heel tap

Time: 40sec Rest: 20sec

• Lie on your back with your knees bent, feet flat on the floor and arms by your sides.
• Engage your core then raise your head and shoulders off the floor.
• Raise your arms to ankle height.
• Reach your left hand toward your left heel, then repeat on the other side.
• Keep alternating sides for 40 seconds.

According to the CDC, adults should aim for at least 150 minutes of moderate-intensity activity each week. But if you’ve got certain injuries or mobility concerns, doing certain cardio exercises—such as jumping jacks—can be ill-advised.

Fortunately, there are plenty of other ways to get your heart rate up without doing high-impact exercises that put stress on your joints.

I have a go-to joint-friendly workout that I use with personal training clients that need to stay away from anything high-impact. It consists of moves that are safe to do for just about anyone—and they don’t require any equipment, besides a timer.

How to do my low-impact cardio workout

Clear any new activity with your doctor before proceeding. If you’re unsure of how to do any of these exercises, meet with a certified personal trainer for guidance.

This circuit workout alternates between short work periods and short rest periods.

The routine is adaptable for most fitness levels and can be progressed as your endurance improves.

For beginners:

• Beginners should aim to do each of the following four exercises for 20-30 seconds each.
• Take 15-20 seconds of rest between each exercise.
• Do each exercise once to complete one round.
• Perform three rounds in total for a seven to 10-minute workout.
• Work at a moderate pace—your heart rate should be elevated, but you should still be able to speak a few words before pausing to take a breath.

For more experienced exercisers:

• Do these exercises for 45-60 seconds with 10-15 seconds of rest in between.
• Perform four rounds for a 15-20 minute workout.
• Work at a faster speed if possible. Challenge yourself further by holding small weights while doing the exercises (1-2lbs, like these Tone Fitness dumbbells on Amazon).

You can modify work and rest times as needed. For example: if you’re unable to perform the exercises for 20 seconds without getting very winded, drop down to 15 seconds and take a 30 second rest. Once the exercises start to feel easy, you can do the exercises for longer and shorten your rest time.

Use this workout along with other forms of exercise, like brisk walking, swimming, or cycling, to reach the CDC’s weekly recommendations.

How to do the low-impact exercises

1. No-jump jumping jacks

• Stand with your feet together and arms by your sides.
• Step your left foot out to your left, lifting your arms out to the sides and overhead.
• Step your left foot back to the starting position and lower your arms.
• Step your right foot out to your right, lifting your arms out to the sides and overhead.
• Step your right foot back to the starting position and lower your arms.
• Continue, alternating sides with each rep.

Trainer tips: Avoid rounding your spine as you perform this movement. Keep your breathing strong and steady, expanding your belly button and rib cage as you inhale, and drawing your abdomen towards your spine as you exhale.

2. Quick march

• Stand tall with your arms at your sides.
• Lift your left leg and right arm, bending your left knee and right elbow to 90°.
• Return to the starting position.
• Repeat with your right leg and left arm.
• Continue, alternating sides with each rep.

Trainer tips: If you have balance issues, do this exercise beside a wall or another solid surface so you can steady yourself if needed. This exercise mimics running—go slowly at first, until you feel comfortable with the movement, and then increase your speed. Maintain a tall posture and don’t allow your back to round.

3. Butt kicks

• Stand with your arms behind you, palms facing away from you.
• Bend your left knee and lift your left heel towards your hands.
• Lower your left foot back to the starting position.
• Repeat on the other side.
• Continue, alternating sides with each rep.

Trainer tips: If balance is a concern, hold on to a chair or a wall in front of you for support. Perform the exercise slowly at first until you build confidence with the movement. Speed up once you’re comfortable. Keep your breathing deep and steady, and avoid any rounding in your back.

4. Squat to cross

• Stand with your feet slightly wider than hip-width apart.
• Lift and bend your arms, bringing your elbows to shoulder height.
• Push your hips back and bend your knees to lower until your thighs are parallel to the floor.
• Push through your feet to stand back up and, in one fluid motion, lift your right knee, rotating your torso to bring your left elbow to meet your right knee.
• Go straight into the next rep, this time lifting your left knee to meet your right elbow as you rise out of the squat.
• Continue, alternating sides with each rep.

Trainer tips: If balance is an issue, do this exercise one side at a time, and place your free hand on the back of a chair or a wall for support. Reduce your range of motion if needed. Omit the squat portion of the exercise if knee or back problems make squatting uncomfortable. Perform the exercise slowly at first, then gradually increase your tempo as you become more accustomed to the movement.

Balance is a major concern among my senior personal training clients, so when I work with the over-60s, I focus on strengthening the muscles that keep them stable and upright.

But you don’t need to wait until you reach your 60s to work on your balance. As the saying goes: an ounce of prevention is worth a pound of cure.

If you start training for better balance before you reach your senior years, you’ll be less likely to experience significant instability—or serious falls—as you get older.

One of my favorite exercises to protect and improve your balance is the bird dog—I get all my clients to do variations of it.

Bird dog targets the deepest muscles in our core, those responsible for supporting the pelvis and spine, and stabilizing the entire body during movement.

This move doesn’t require any equipment outside of a yoga mat, it can be easily modified for those with mobility issues or injuries, and can also be progressed once the standard movement starts feeling too easy.

Give the bird dog exercise a try during your next workout.

How to do bird dog

The move can be beneficial for total beginners, experienced athletes, and everyone in between. However, you should always pass any new activity by your doctor before getting started.

While bird dog is doable for most, it’s quite common to struggle with form issues. Beginners should consider meeting with a trainer to ensure correct execution.

You should know how to engage your core before trying this exercise.

How to do it:

• Get on your hands and knees with your hands under your shoulders and your knees under your hips.
• Engage your core.
• Extend and lift your left leg behind you to hip height and lift your right arm in front of you to shoulder height.
• Hold in this position for a few seconds.
• Return to the starting position, bringing your left knee and right hand back to the mat.
• Repeat with the opposite limbs.
• Continue, alternating sides with each rep.

Start by doing one set of bird dogs for eight to 10 reps on each side. Aim for two or three times a week as you build strength. Gradually increase to two or three sets of 12-15 reps, and increase to three to five times per week.

Bird dogs also make a great addition to your warm-ups. If you’ve already got a solid fitness routine in place, consider doing a set of 10-12 bird dogs before getting started with your workout.

Trainer tips: Avoid rounding your spine or arching your lower back. Keep your hips square to the floor as you’re lifting your arms and legs. Place a pillow or rolled towel underneath your knees for additional cushioning, if needed. If you’re unable to get onto the floor, try this exercise on your bed or couch, or opt for one of the modifications listed below.

How to modify bird dog

Those with certain injuries, mobility concerns, or severe balance issues may need to modify bird dogs.

Try this exercise one side at a time if you struggle to keep the correct form. Challenge yourself to hold in the extended position for up to 10 seconds until you can achieve better stability. Once you feel strong enough, you can try alternating between the two sides.

If doing the exercise one side at a time still feels too difficult, you can lift the legs and the arms separately, and tap your toe behind you instead of lifting your leg.

Those who can’t get down onto the floor can try a standing bird dog. Be sure to avoid any twisting in the hips and keep your spine in a neutral position at all times.

You can further modify standing bird dog by using a chair for additional balance support.

How to progress bird dog

When the standard bird dog becomes easy, consider trying one of these progression options.

Perform the exercise while holding a pair of light dumbbells, start with between 1lb and 3lb in each hand. This will increase the load on your core muscles and make it more difficult to maintain a neutral spine.

Instead of placing your hand and knee back onto the mat between each rep, drive your elbow towards your knee, meeting underneath the belly button. This activates the surface-level core muscles, like your rectus abdominis, and forces you to maintain balance on one side for a longer period of time.

For very experienced exercisers, try the bird dog while in a bear plank position, hovering your knees above the mat. This requires a lot of core strength to do correctly, so only attempt it after you’ve mastered the standard form and all other progressions.

No offense to all the hearts out there, but the glutes are the body’s engine.

They propel you forward when you walk or run, and come into play during the majority of your daily movements.

Since these butt muscles are so active, it is important to keep them strong and functional to age well.

You may not be worried about glute strength in your 30s or 40s, but it may be a contributing factor to whether you can maintain your independence in your 70s and 80s.

So, how do you start to build a stronger butt?

William Dotson, a NASM-certified personal trainer at The Edge Fitness Clubs, says you can do it from the comfort of your home and without picking up a single weight—at least to start with.

He shared the following three glute-strengthening exercises.

If you perform each movement slowly and with control, you’re likely to feel the burn by the final set.

Once you have perfected your form, or if you find the exercises too easy, you can try adding more reps, sets or some weight to level up.

1. Bodyweight squat

Sets: 4 Reps: 10-20 Rest: 60sec

• Stand with your feet shoulder-width apart and your toes angled out slightly.
• Bend your knees and push your hips back to lower. Keep your center of gravity over your heels and your knees in line with your toes.
• Lower until your hips are at the same height as your knees, or as close as your mobility allows.
• Press your feet into the floor to stand upright.

Form tips:

• As you stand back up, do not let your knees collapse in.
• Focus on squeezing your glutes as you stand up.

“Squats are a foundational movement pattern and should be part of most people’s workout routines in some form,” says Dotson.

“They are one of the most functional movements in day-to-day life. Whether you’re picking something up off the floor or standing up off the toilet, you’re essentially doing a squat. Squats work the quadriceps as well as the gluteus maximus.

“There are numerous variations and ways to add weight and difficulty to squats, but bodyweight squats are a simple, equipment-free version.”

2. Single-leg glute bridge

Sets: 3 Reps: 8-10 each side Rest: 60sec

• Lie on your back with your knees bent and your feet flat on the floor. Make sure that your lower back is flat against the floor and your tailbone is tucked.
• Lift one leg so your knee is over your hip.
• Press into the floor with your other foot, squeezing your glutes to raise your hips until your knee, hips and shoulders are in a straight line.
• Pause, then lower your hips back to the floor with control.
• Complete all reps on one side, then swap.

Form tip:

• Focus on keeping your core engaged and your back straight.
• Your torso should move in a solid unit, rather than rolling off the floor one vertebrae at a time.

“These exercises allow you to really target the glute muscles,” says Dotson, who adds that this exercise is particularly helpful for people who have trouble feeling gluteal engagement when squatting.

“These single-leg bridges allow you to really focus on the muscle and build your mind-muscle connection,” he says. “They also help with daily activities like walking and climbing stairs.

“This exercise primarily works the gluteus maximus, as well as the hamstrings. It also engages the core and can help with stabilization.”

3. Leg arc

Sets: 3 Reps: 7-10 each side Rest: 60sec

• Stand with your feet hip-width apart and your knees slightly bent.
• Keeping your weight on your right foot, move your left foot forward as far as you can while keeping your toes on the floor.
• Sweep your left foot in a wide arc around and behind you, keeping your toe lightly on the floor throughout.
• Reverse the movement.
• Do all your reps on one side, then switch sides.

Form tips:

• Keep your hips facing forward and your weight in the heel of your standing foot.
• Keep your back flat, avoiding arching it as you bring your foot around and back.
• If balance is an issue, place one hand on a wall or chair.

“This exercise is great for building both stability and mobility,” says Dotson. “It helps with balance and also builds core stability. It primarily works the gluteus medius, which runs along the outside of the pelvis.”

You might assume that jumping exercises are something you should avoid as you get older, but you’d be mistaken.

Although low-impact workouts are great for helping you build strength, recover from injury and protect sensitive joints, incorporating some high-impact moves into your routines could also support your body, particularly for women.

“Jump training can improve bone health, balance, and your ability to perform all kinds of activities from walking up the stairs to catching yourself if you step off a curb,” says Dr Elizabeth Knight, who researches women's health at menopause wellness platform Respin.

“These are all key areas for long-term health, and midlife is the time when these indicators can start to decline, often slowly, so you might not notice until you’ve lost a lot,” she says.

According to Knight, a solid workout routine includes strength, cardio, mobility and impact exercises—such as jumping movements.

“Adding exercises like jump training to your routine before you experience falls, fractures and weakness is the goal,” she explains. “This is a proactive and evidence-based approach to longevity: keep it, so you don’t have to try to rebuild it later on.”

Want to get in on the jumping action? Respin Health have partnered with fitness company Peloton to create workouts and programmes designed specifically for midlife women navigating perimenopause and menopause.

Below, Peloton trainer Katie Wang has shared a 10-minute jumping workout you can try at home.

The 10-minute jumping workout for midlife women

The routine that Wang has shared doesn’t require any equipment and can be done from home.

Even though it might look like a lower-body workout, Wang says you should be engaging your upper body too. “Don’t forget to leverage your arms when you’re getting into jump training,” she advises.

“Focus on your body positioning to avoid injury. In general, think about starting and landing your jump in the same position, with full hip extension at the peak of your jump.”

The workout starts with a single round of warm-up exercises to perform back-to-back. Rest for 30 seconds then move onto the jump section of the workout.

Perform two rounds of the three jump exercises. Do each move for 60 seconds, taking a 15-second rest before moving onto the next exercise.

If this is too challenging, shorten the exercise time and extend the rest time. For instance, work for 45 seconds and rest for 30 seconds.

The warm-up and workout time is just under 10 minutes in total.

Warm-up

1. Alternating knee lift

Time: 30sec Rest: 0sec

• Stand with your feet hip-distance apart and arms by your sides (or with your hands on your hips to aid balance), and engage your core.
• Lift one knee to hip height, keeping your core engaged and your chest facing forward.
• Repeat on the other side.
• Continue at a steady pace, alternating sides with each rep.

2. Unweighted squat

Time: 30sec Rest: 0sec

• Stand with your feet just wider than hip-distance apart with your toes pointed slightly out.
• Push your hips back and bend your knees to lower, keeping your chest up, until your hips are at knee height, or as close as your mobility allows.
• Push through your heels to stand back up.

3. Unweighted squat to calf raise

Time: 30sec Rest: 30sec

• Stand with your feet just wider than hip-distance apart with your toes pointed slightly out.
• Push your hips back and bend your knees to lower, keeping your chest up, until your hips are at knee height, or as close as your mobility allows.
• Push through your heels to stand back up and lift your heels.
• Pause on your tiptoes momentarily, then lower your heels to the floor with control.

Workout

Complete two rounds of the following exercises.

1. Front-to-back hop

Time: 60sec Rest: 15sec

• Stand with your feet hip-distance apart and your toes pointing forward.
• Bend your knees slightly and swing your arms behind you.
• Jump forward by about one or two feet, swinging your arms overhead to aid momentum.
• Jump backward to your original position, again swinging your arms.
• Stay light on your feet and keep the jumps small and quick.

2. Side-to-side hop

Time: 60sec Rest: 15 sec

• Stand with your feet hip-distance apart and your toes pointing forward.
• Bend your knees slightly and swing your arms behind you.
• Jump to the side by about one or two feet, swinging your arms overhead to aid momentum.
• Jump back to your original position, again swinging your arms.
• Stay light on your feet and keep the jumps small and quick.

3. Broad jump

Time: 60sec Rest: 15 sec

• Stand with your feet slightly wider than hip-width apart.
• Push your hips back and bend your knees to lower until your hips are at knee height and swing your arms behind you.
• Jump forward as far as you can, swinging your arms forward to help generate momentum.
• Land softly with your knees bent, absorbing the impact.
• Stand, turn around and reset your stance, before repeating the movements to jump back to the start position.
• This move is more about controlled explosive power than speed, so take your time to jump as far as you can.

How to add jump training into your exercise routine

It’s important to start small with jump training and give your body time to recover after a jump workout. But, equally, it’s important to start. A 10-minute workout like this, which spends time warming up your joints, is an ideal starting point.

Perhaps you've been wary of high-impact exercises previously, but Knight says there's no need to be. “I think a lot of people in midlife (or older) worry it might cause injury, but jump training is safer than many people think,” she says.

“Most people can safely start adding jumping in place to their routine, even people with low bone density.”

However, Knight warns that there are a few injuries and issues that don’t respond well to jump training. “If you’ve had a vertebral compression fracture, have a current foot or lower leg injury, have severe balance difficulties, or have pelvic organ prolapse, you should chat with your healthcare team to find a plan that’s safe for you,” she advises.

“Often, with the right plan, you’ll still be able to progress to impact training, it just might take a little extra time and care.”

If you’re not one of the millions of people who suffer from non-specific low back pain, you probably know someone who does. So you’ll know it’s something best avoided.

There’s no one action you take to ward it off, but a combination of adjustments can help.

“While poor posture can contribute to back pain, small daily adjustments such as strengthening and stretching exercises, as well as changing your position frequently throughout the day, can lead to meaningful improvements,” says Nicole Shirley, a physical therapist at Cape Concierge Physical Therapy.

Shirley previously explained how our pelvic position when seated or standing can cause back pain, but here she recommends adding these six exercises to your routine to strengthen the muscles that support your spine, and stretch muscles tightened by too much sitting.

1. Bridge

Sets: 1-3 Reps: 8-10

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor.
• Engage your core and squeeze your glutes, then press through your feet to lift your hips until your body forms a straight line from your shoulders to your knees.
• Slowly lower your hips back to the floor.

Trainer tip: Progress this by looping a mini resistance band just above your knees. Gently push your knees out against the band’s tension as you lift your hips.

Why Shirley recommends it: “This exercise strengthens the muscles of your posterior chain—glutes, hamstrings, back extensors and core—while stretching the muscles in the front of your legs—hip flexors and quads,” says Shirley. Strong hips help to maintain neutral pelvic alignment.