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 Thompson 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, Thompson 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

Thompson 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 Thompson.

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: Thompson 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.

2. Dead bug

Sets: 1-3 Reps: 5-8 each side

How to do it:

• Lie on your back and lift your legs so your knees are directly above your hips and bent to 90°.
• Extend your arms straight up.
• Engage your core.
• Lower one arm behind your head and lower and extend your opposite leg.
• Reverse the movements, then repeat on the other side.

Trainer tip: If your lower back arches as you move, keep a bend in your knees as you lower your foot to the floor.

Why Shirley recommends it: “This exercise focuses on core strengthening. Your core muscles wrap around and protect your spine, bracing when you move to reduce strain on your spinal discs and ligaments.”

3. Resistance band row

Sets: 1-3 Reps: 8-10

How to do it:

• Secure a long looped resistance band around an anchor point—like a doorknob or banister—in front of you at shoulder height.
• Hold the band in both hands and step back so there is tension in the band.
• Pull the band towards you, bringing your elbows behind you and keeping your forearms in line with the band.
• Squeeze your shoulder blades together and avoid arching your back.
• Slowly return to the starting position.

Why Shirley recommends it: “This exercise strengthens the muscles in your upper back to help pull your shoulders back and maintain an upright posture.”

4. Hip flexor stretch

Sets: 1-3 Hold: 30sec each side

How to do it:

• Get into a half-kneeling position, with your right knee on the floor directly underneath your right hip, and your left foot on the floor in front of you with your left knee bent to 90°.
• Tuck your pelvis under and shift your weight forward over your front knee, stretching your right hip.
• Hold for up to 30 seconds, then switch sides.

Why Shirley recommends it: “This stretch will help lengthen the muscles in the front of your hips, which often become tight after prolonged sitting and in an anterior pelvic tilt position.”

5. Posterior pelvic tilt

Sets: 1-3 Reps: 8-10 Hold: 2-3sec

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor.
• Tilt your pelvis backward so you are pressing your lower back into the floor.
• Hold for 2-3 seconds, then relax and repeat.

Why Shirley recommends it: “This exercise supports learning body awareness, helps to maintain pelvic mobility and engages the deep core.”

6. Superman

Sets: 1-3 Reps: 8-10 Hold: 2-3sec

How to do it:

• Lie on your front with your arms extended in front of you.
• Engage your core and squeeze your glutes, then raise your arms and legs.
• Hold for 2-3 seconds, then lower to the floor with control.

Why Shirley recommends it: “This exercise helps strengthen your back muscles to help maintain an upright posture.”

Lunges belong in that catalogue of exercises that everyone should know how to do. Lunges can improve lower-body strength, balance, build core stability and coordination, and increase hip mobility.

But they can also be one of the hardest moves for beginners to master. When I introduce them to my new personal training clients, we spend a lot of time working on technique before we introduce variations or add resistance.

One of the most common mistakes I see is stepping too far forward or looking down at their feet, both of which can throw them off balance and put extra strain on their knees.

Lowering too fast can also cause people to wobble, as well as putting excess pressure on the knee joint. If you notice your knee caving in when you do a lunge, this could be a sign of weak glutes, in particular the gluteus medius (which you can strengthen with these three exercises).

For more pointers, I asked certified trainer Allison Kalsched, from Allison Kalsched Fitness, how she teaches lunges to beginners.

How to do a lunge for beginners

• Stand with your feet hip-width apart.
• Your hands can be by your sides, or some people find placing them on their hips helps with balance.
• Make sure your shoulders are relaxed.
• Engage your core, a skill in itself that is worthy of its own explainer.
• Step your right foot forward—the right distance will result in a 90° bend at your hips and knees at the bottom position.
• Bend your knees to lower until both knees are bent to 90° and your left knee is just above the floor.
• Keep your chest facing forward and look straight ahead rather than at your feet.
• Keep your weight in your front right foot, spread between your heel, big toe and little toe—imagine your foot is a tripod.
• Push through your right foot and extend your knees, stepping your right foot back in line with your left, standing upright.

Trainer tips

“Take care not to overextend your spine by leaning backwards,” warns Kalsched. Even keeping your torso perpendicular may result in your ribs flaring. “You want to keep your ribs stacked right over your pelvis,” says Kalsched, which may mean a slight lean forward, but don’t go too far—“you don't want to bend at the waist for this exercise,” she says.

“Whatever version of the lunge that you try, remember to feel your feet connect to the ground,” she says. “Be aware of the big toe mound and the little toe mound as well as the heel connected to the ground. Take care not to roll your feet out towards the outside edges or just put weight in your toes.”

How to keep your balance

“The lunge is a single-leg exercise, so it will definitely challenge your balance,” says Kalsched, “and if you are just getting started, it’s fine to get some help! If balance is an issue, perform this move while touching a wall or a piece of furniture to ground yourself. You can even hold onto a stair railing or the back of a chair if you need to. Master the movement and then the balance will come.

“Remember that your feet should stay about hip-distance apart. This isn’t an exercise that should be performed with your feet in one line!

“If stability challenges you, you can also start with your feet in a split squat stance. Simply start with one foot in front of the other, but still hip distance between each foot. Hold on for balance and bend both knees on the inhale, and straighten them on the exhale. Work on one side for 8-12 reps, and then switch sides.”

It’s easy to let working out fall to the bottom of the to-do list when you’re busy. But, you don’t need an hour or a gym to introduce movement into your day.

Even just five minutes can make a difference, explains certified personal trainer Brandon Hultman.

“I’m a big believer that consistency beats intensity,” says Hultman. “Five focused minutes done daily is better than an hour you never do.”

Hultman’s five-minute full-body workout is designed to build momentum, so it can can be done anywhere, no equipment needed.

“This routine trains push, hinge and lunge patterns—which means you’re hitting chest, shoulders, arms, glutes, quads, hamstrings and core in just five minutes,” he tells Fit & Well.

“More importantly, this workout eliminates the mental barrier of ‘I don’t have time’.” Hultman adds.

Use this full-body routine as a dose of movement on busy days, or to warm-up for a longer workout.

How to do the five-minute full-body workout

This routine consists of three exercises. Do 10 reps of each in turn, taking breaks as you need them, and repeat until you hit five minutes on the clock.

Hultman recommends doing this workout three to six times per week.

The three exercises are:

1. Push-up
2. Single-leg hip thrust
3. Step-back lunge

1. Push-up

Reps: 10

Benefits: Builds upper-body strength and core stability.

• Start in a plank position, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
• Bend your elbows to lower your chest with control, letting your upper arms move out to the sides, so there’s about a 45° angle between your upper arms and torso.
• Push through your hands to extend your arms and return to the start position.

Make it easier: If full push-ups are too challenging, place your hands on a sturdy raised surface, such as a couch, or perform push-ups on your knees.

2. Single-leg hip thrust

Reps: 10 each side

Benefits: Strengthens glutes and improves hip stability.

• Lie on your back with your knees bent to 90° and heels on the floor.
• Push through your left heel to lift your hips and right leg.
• Pause when your hips form a straight line with your shoulders and left knee, then lower to the starting position.
• Repeat on the other side, alternating sides with each rep.

3. Step back lunge

Reps: 10 each side

Benefits: Build leg strength and balance, while protecting the knees.

YouTube - https://www.youtube.com/watch?v=hwYeVkqlOoo

Stand with feet hip-width apart.

Step one foot behind you and bend both knees to lower.

Keep your chest upright and front knee directly above your ankle.

Push through your front heel to return to standing.

Repeat on the other side, alternating sides with each rep.

If you’re new to resistance training, or short on time, the good news is you don’t need to spend hours in the gym to build strength.

“It’s all about consistency over intensity,” says certified personal trainer Felicia Hernandez, who works at Eden Health Club in Greenwood Village, Colorado.

“Over time, that’s what builds a body that feels grounded and supported.”

In fact, a 2025 study found five-minute workouts everyday for four weeks could improve both physical and mental wellbeing in inactive adults.

To help you build strength and improve mobility, Hernandez has put together a lower body workout that takes just five minutes to complete.

“These exercises strengthen and shape glutes, thighs, hips, and calves—using a sequence that flows, without using any equipment,” she explains.

The moves also focus on mobility and muscle activation. “This is key for both aesthetic goals and long-term healthy aging,” Hernandez adds.

You can do this equipment-free workout anywhere—at home, in the office or while traveling—which makes it accessible and sustainable.

The five-minute lower body workout

“We’re hitting five exercises in total, doing each for one minute,” explains Hernandez. “Go at your own pace, and move with control and purpose.

She recommends doing this routine three to five times a week, or using it as a warm-up for longer workouts or before walking.

Done consistently, this five-minute workout can help build stronger, more mobile legs from the comfort of your home.

The five exercises are:

1. Squat to stand
2. Glute bridge
3. Wall sit
4. Standing lateral leg raise
5. Heel raise

1. Squat to stand

Time: 1min

• Stand with your feet just further than shoulder-width apart.
• Reach down and grab your toes or shins, bending your knees if needed.
• Keeping your hands in position, drop your hips towards your heels.
• Use your elbows to gently press your knees out and open the hips.
• Lift your hips and extend your legs.
• Stand all the way back up, releasing your hands and extending your arms overhead.
• Aim for 8-10 reps in 1 minute.

Benefits: Warms up hamstrings, inner thighs, and glutes. Great for posture and core alignment.

2. Glute bridge

Time: 1min

• Lie on your back with your knees bent, feet flat on the floor and hip-width apart.
• Brace your core, press through your heels, and lift your hips toward the ceiling.
• Squeeze your glutes at the top.
• Lower your hips to the floor with control.
• Aim for 12–15 reps in 1 minute.

Benefits: Activates glutes while protecting the spine and rebuilds hip strength.

3. Wall sit

Time: 1min

• Stand against a wall and slide down until your knees are bent to 90°, with your knees directly above your feet.
• Keep your back flat to the wall, thighs parallel to the floor.
• Hold and breathe, keeping tension in your quads and core.
• Aim for 30-45 seconds and then rest until you reach 1 minute.
• Add a small pillow or yoga block between your knees and squeeze it for extra inner-thigh work.

Benefits: Strengthens quads, improves muscular endurance, trains mental resilience.

4. Standing lateral leg raise

Time: 1min

• Stand holding onto a chair or wall for support.
• Lift your right leg out to the right side.
• Avoid leaning—keep your torso upright.
• Squeeze your glutes, then lower and repeat.
• Aim for 10-12 per side in 1 minute.

Benefits: Targets side glutes (glute medius), outer thighs and improves hip stability.

5. Heel raise

Time: 1min

• Stand with your feet hip-width apart.
• Slowly lift your heels off the floor, rising onto the balls of your feet.
• Squeeze your calf muscles.
• Lower with control.
• Keep shoulders relaxed and core lightly engaged. Use a wall or chair for support if needed.
• Aim for 15-20 reps in 1 minute.

Benefits: Builds ankle stability, tones calves and boosts circulation.

One way that exercise helps improve your longevity is by maintaining the strength needed to perform fundamental movement patterns. One of the most essential movements is the squat, which translates into standing up from a sitting position.

As you get older, the movement you take for granted in your youth can become a struggle, to the point that people may need support to get back on their feet.

This is a common challenge for many of the older adults I work with in my yoga therapy work. While performing squats can help strengthen the lower body and improve stability, it may be out of reach for those who find maintaining balance a challenge.

Instead, we work on sit-to-stand exercises from a chair—a modified, easier version of a squat—to build functional strength in a more accessible way. The move can also be made easier and harder, which I’ve detailed in the tips below.

Practicing this move can still help with daily movements like sitting on the toilet, picking items off the floor and, of course, standing up from a chair safely and easily.

It strengthens your quads and hamstrings, the muscles on the front and back of your thighs respectively, and the glutes in your buttocks, activates your core, improves your balance and will support independence in daily life.

Here’s how to do it effectively—and remember, the more you practice it, the easier it will become.

How to do the sit-to-stand exercise

• Sit in a sturdy chair with your feet flat on the floor, hip-width apart.
• Shuffle your butt to the edge of your chair.
• Adjust your feet so they’re directly under your knees.
• Push through your feet, lean your chest over your knees, and extend your knees to stand.
• Lower back down slowly with control.

Trainer tips: For the best strength-building results, practice with your arms crossed over your chest. If this feels too challenging, use your chair’s armrests for support as you stand.

Once this feels comfortable, you can hold your arms out in front at shoulder height for balance, and then progress to arms crossed over your chest.

We all know physical activity is essential for heart health and overall wellness, but if workouts like brisk walking, jogging or cycling aren’t suitable for you, there are other more accessible options.

I’m a yoga therapist and work regularly with older adults who may not have the mobility for floor-based exercise or the cardiovascular capacity for more strenuous workouts.

Every week in my classes, I witness how movement from a seated position helps to mobilize joints, stretch muscles, improve posture, boost circulation and encourages people to move safely—all without placing undue stress on their hearts.

Inspired by my classes, I’ve created this seven-move sequence that engages your whole body in a gentle and mindful way.

It’s ideal if you want to support your health with low-impact exercise, prefer seated movement that’s gentle on the joints, or want to stay mobile while managing your energy levels.

Each exercise targets a different joint group and direction of movement and should be accessible regardless of age, ability or physical limitations, but always move to the limits of your body.

How to do the seven-move seated workout

Complete the repetitions of each move (making sure to do them on each side, where noted) and rest as needed between movements or connect them into a continuous flow. Increase the repetitions of each move as you feel stronger.

Move at your own pace, breathe naturally throughout, and stop if you feel any discomfort, dizziness or unusual shortness of breath.

The moves:

1. Shoulder rotation
2. Spinal rotation
3. Side bend
4. Reach up
5. High knees march
6. Arm-leg extension
7. Reach and pull

1. Shoulder rotation

Reps: 5

• Sit upright with your feet flat on the floor.
• Start with your arms out to your sides, with your hands at waist height, palms facing up.
• Raise your arms overhead and lower them in front of your to your lap, palms down.
• Return to the starting position.

2. Spinal rotation

Reps: 3 each side

• Sit upright with your feet flat on the floor.
• Place your hands on opposite shoulders, crisscrossing your arms over your chest.
• Inhale, then rotate to one side as you exhale.
• Inhale as you return to center, then exhale as you rotate to the other side.
• Keep your chest up throughout.
• Continue, alternating sides with each rep.

3. Side bend

Reps: 3 each side

• Sit upright with your feet flat on the floor.
• Place your hands on your shoulders and lift your arms out so your elbows are pointing out to the sides at shoulder height—or as high as comfortable.
• Inhale, then exhale as you bend to one side.
• Pause, then return to the center.
• Complete all the repetitions on one side, then switch sides.

4. Reach up

Reps: 5

• Sit upright with your feet flat on the floor.
• Place your hands on your shoulders, with your elbows pointing out to the sides.
• Inhale and extend your arms overhead, with your palms facing each other, stretching through your torso.
• Exhale as you return to the starting position.

5. High knees march

Reps: 5 each side

• Sit upright with your feet flat on the floor, hands resting on your knees.
• Lift one knee as high as you can, then the other, moving smoothly and with control.
• Maintain an upright position and focus on the movement coming from your lower abdominals.

6. Arm-leg extension

Reps: 5 each side

• Sit upright with your feet flat on the floor.
• Extend your left leg out in front of you, straightening your knee and raising your lower leg and extend your right arm in front of you at shoulder height with your palm facing away from you and fingers pointing up.
• Lower your hand and leg, then repeat on the other side.
• Continue, alternating sides with each rep.

7. Reach and pull

Reps: 5

• Sit upright with your feet flat on the floor.
• Inhale as you lean forward over your lap, extending your arms forward, fingers and palms stretched.
• Exhale as you return to sitting upright, pulling your arms back with clenched fists, bending your elbows behind you.
• Repeat, creating tension in your arms as you reach and pull.

There are two abdominal exercises I believe should always form the building blocks of any exercise plan—whether you’re new to strength training or you've been lifting all your life.

It’s something I was recently reminded of when reflecting on how I used to train clients when I first started out.

Without fail, I would begin on an exercise mat, testing if they could effectively engage the deep core muscles responsible for protecting and stabilizing the spine and pelvis.

The two moves in question were the bird dog and dead bug exercises. Here's why I believe they are so effective, along with a few pointers on how to introduce them into your practice.

Why I always teach bird dog and dead bug

These two core exercises are commonly overlooked for seemingly more challenging alternatives, like planks and crunches.

But while those moves might feel more demanding, they rarely recruit the deep-lying core muscles we rely on to support and protect the spine.

Bird dog, which involves alternately lifting and extending your opposite arm and leg from all fours, teaches postural alignment, co-ordination and balance.

Dead bug, which involves alternately lowering and extending your opposite arm and leg while lying on your back, trains you to recruit and brace your deep core muscles through the full range of movement.

Vitally, they are low-impact and beginner-friendly, yet consistently effective, whatever your skill or strength level.

How to perform these two essential abs exercises

You can use these two core exercises to switch on your deep-lying abdominal muscles at the start of a workout, and/or at the end of the session as an abs finisher.

At the start, I suggest performing one or two sets of each for around 30-60 seconds to effectively switch your core muscles on so it's easier to brace your core later on in your workout.

For a finisher, I recommend performing them back-to-back as a superset. Aim for one minute per set, keeping the pace slow and controlled throughout.

Rest for 30 seconds, then repeat two or three times in total.

How to do the bird dog exercise

• Get on your hands and knees with your hands directly underneath your shoulders and your knees directly underneath your hips.
• Maintaining a neutral spine, engage your core.
• Keeping your gaze on the floor, and your hips and shoulders stable throughout, lift and extend one arm in front of you and the opposite leg behind you.
• Pause when your lifted arm and leg form a straight line with your torso.
• Slowly return to the starting position and repeat on the other side, alternating sides with each rep.

I like to cue my clients with a visual reference to keep their torso dead still: “Imagine you have a tray of martinis on your back!” That usually does the trick.

How to do the dead bug exercise

• Lie on your back with your arms extended straight up.
• Lift your knees so they’re directly above your hips and bent to 90˚.
• Gently press your lower back into the floor to help engage your deep-lying core muscles.
• Maintaining this tension in your abdominals throughout to protect your lower back, slowly lower one arm behind you and extend and lower the opposite leg, stopping when your heel is just above the floor.
• As with the bird dog exercise, focus on reaching your arm and leg away from each other to create length through your body.
• Return your arm and leg to the start position with control and repeat on the opposite side, alternating sides with each rep.

If you feel your lower back arching off the floor, pause and reset, or regress this exercise by moving one arm or leg at a time.

Nowadays, a lot of people exercise so they can move well through life, and if that’s your goal too then you need to know about planes of movement.

You move through different planes of motion daily, but you probably don’t know the technical terms for these planes of motion—until now!

When you move forward and backward you are moving along the sagittal plane. Move side to side and that’s the frontal plane, and when you turn and rotate, you are moving in the transverse plane.

Intentionally training these movements will support and strengthen your capacity to move with control and ease while reducing your risk of injury, particularly as you age. That’s so on the rare occasion that you need to move side to side or turn, your body isn’t completely unprepared.

With my personal training clients, there is one move I regularly program in warm-ups and strength workouts because its variations hit all three planes of motion simply and effectively. Cue, the lunge.

1. Forward and reverse lunge

The most well-known and used variation moves you forward and back in the sagittal plane. It builds lower-body strength and, because you work one leg at a time, it improves your balance as well.

How to do the forward lunge:

• Stand with your feet hip-width apart and engage your core.
• Step your right foot forward.
• Bend both knees to lower, keeping your right knee directly over your right foot.
• Lightly tap your left knee on the floor, then push through your right foot to rise, stepping back to the starting position.
• Keep your chest facing forward and your core engaged throughout.
• Do all your reps on one side, then switch sides; or alternate sides with each rep.

How to do the reverse lunge:

• Stand with your feet hip-width apart and engage your core.
• Step your right foot back.
• Bend both knees to lower, keeping your left knee directly over your left foot.
• Lightly tap your right knee on the floor, then push through your left foot to rise, stepping back to the starting position.
• Keep your chest facing forward and your core engaged throughout.
• Do all your reps on one side, then switch sides; or alternate sides with each rep.

2. Side lunge

A great move to train sideways movement—the frontal plane—often neglected in workouts. You’ll work your inner and outer thighs and buttocks, improve your hip mobility and stability.

How to do the side lunge:

• Stand with your feet hip-width apart and engage your core.
• Step your right foot out to the right side.
• Bend your right knee and push your hips back to lower as far as your mobility allows.
• Push through your right foot to return to the starting position.
• Keep your core engaged throughout.
• Do all your reps on one side, then switch sides; or alternate sides with each rep.

3. Curtsy lunge

This is a rotational lunge that moves you through the transverse plane. It targets your buttocks and hips while challenging your balance and activating your core. All essential moves for when you need to turn and reach for things in everyday life.

How to do the curtsy lunge:

• Stand with your feet hip-width apart and engage your core.
• Step your right foot back and to the left, and bend both knees to lower.
• Your right foot should land behind and to the left of your left foot.
• Push through your left foot to return to the starting position.
• Keep your chest facing forward and your core engaged throughout.
• Do all your reps on one side, then switch sides; or alternate sides with each rep.

Got five minutes spare? Then you’ve got time to strengthen your core with this yoga teacher-approved abs workout.

It comes from certified yoga teacher Leanne Lent from fitness app Yoga-Go.

“What I like most about this workout is that it’s short, effective and easy to stick to, which makes it a great option for busy days or for people just getting started,” Lent tells Fit&Well.

“It’s also really versatile. You can add it to the start or end of a workout, or just do it on its own.

“For beginners, it’s a great way to build the habit [of regular exercise] without feeling overwhelmed. For more experienced movers, it’s a simple way to stay consistent with core work.”

That said, some elements of the workout are rather challenging, even for well-versed gym-goers, so Lent has explained how to scale some of the moves back.

“If you’re a beginner, one round is more than enough, especially if you’re focusing on good form and breathing through each rep,” she says. “Build up slowly so you’re not overdoing it or carrying unnecessary tension into other movements.”

If you’ve got more experience and want a bit more of a challenge, Lent says “you can repeat it two or three times as long as your technique stays solid.

“The goal isn’t to blast through it. It’s about quality over quantity.”

The five-minute core workout

The five moves

1. Flutter kicks x 30sec
2. Side plank march x 10 each side
3. U abs x 10
4. Side plank hip abduction x 10 each side
5. Lying leg raises x 20

How to do the five-minute abs finisher, plus modifications

“You can do it as a quick standalone session or fit it around other strength or cardio days,” says Lent, adding that core muscles recover fairly quickly but they still need rest.

To make the flutter kicks, U abs and leg raises easier while still enjoying their benefits, Lent suggests bending your knees to shorten the range of motion.

“You can also keep your head down and just lift your legs slightly to take pressure off your neck and core,” she says.

For the side plank variations, Lent recommends starting on your knees instead of your feet.

“If the [side plank] marching or leg lifts [involved in the hip abduction exercise] feel like too much, just hold the side plank with control,” she says. “That alone is plenty for beginners.”

Regardless of the version you opt for, Lent says you want to feel “gentle core activation—not strain.

“You should be able to breathe steadily, keep your neck and shoulders relaxed, and move without pain. If that’s not the case, scale it back again until it feels more manageable.”

Planks and crunches deserve their place in any well-rounded core workout, but if getting down onto the floor, then back onto your feet is a challenge in itself, there are alternatives.

That's when standing abs exercises like the 10 listed in this workout can be a more accessible solution, while still being low-impact and joint-friendly.

Devised by NASM-certified strength coach Darryl "Bullyjuice" Williams, a competitor on the new reality TV show Trainer Games from iFIT, it takes just 10 minutes, requires no equipment and will give your cardio a boost to boot.

“This workout targets the entire core while standing, making it joint-friendly, accessible for beginners and easy to do anywhere,” Williams tells Fit&Well.

“The constant movement elevates the heart rate while reinforcing balance, coordination and functional strength,” says Williams.

Best of all, there’s no equipment required, so there’s no excuse not to give it a try today.

How to do the workout

This workout features 10 standing abs exercises. Perform each move for 40 seconds, rest for 20 seconds, then move onto the next exercise.

Aim to perform as many repetitions as you can within each interval without compromising your form.

Find a bit of space, get familiar with each exercise outlined below, then start a timer.

That's it. Short, sweet, effective.

1. High knees on the spot

• From standing, start marching on the spot
• Raise your knees to hip-height or higher.
• If you’re comfortable, step up the tempo into a light jog or run on the spot.

2. Standing crossover toe touches

• Stand with your feet shoulder-width apart.
• Hinge forward at your hips to touch one hand on the opposite foot (or as close as you can reach).
• Return to standing, then repeat on the other side.
• Continue, alternating sides with each rep.

3. Standing cross crunch

• Stand with your feet hip-width apart, your fingertips on the sides of your head and your elbows out to the sides.
• Bring your left knee and rotate your torso to bring your right elbow to meet around your midriff.
• Return to the start position, then repeat on the other side.
• Continue, alternating sides with each rep.

4. Woodchop

• Stand with your feet shoulder-width apart, a slight bend in your knees and your hands interlocked by your left hip.
• Raise your hands up and to the right, rotating your torso and following your hands with your gaze.
• Reverse the movement to the start.
• Switch sides after 20 seconds.

5. Standing side crunch

• Stand with your feet hip-width apart, your fingertips on the sides of your head and your elbows out to the sides.
• Bring your right knee up and out to your right side and lower your right elbow to meet it.
• Return to the starting position, then repeat on the other side.
• Make this harder by keeping your fingertips connected with your temples, forcing you to raise your knee higher and bend your spine further.

6. Overhead standing march

• Stand with your arms overhead.
• Engage your core to avoid arching your lower back or collapsing forward.
• March on the spot with high knees.
• Maintain control, keeping your chest facing forward throughout.

7. Crossover toe touches

• Stand with your feet wider than shoulder-width apart, with your arms outstretched to your sides at shoulder height.
• Keeping your arms straight, hinge forward from the hips and rotate your torso to touch your right foot with your left hand.
• Return to the start, then repeat on the other side.
• Continue, alternating sides with each rep.

8. Side bend

• Stand with your left arm by your left side and your right arm raised out to the side, elbow bent and fingertips touching the side of your head.
• Bend your body to the left, moving your left hand down your left side.
• Engage your side core muscles to straighten back up.
• Switch sides after 20 seconds.
• To make it harder, hold both hands by your head.

9. Standing hip abduction

• From standing, shift your weight onto one leg—hold onto a chair for support if needed.
• Raise your other leg out to the side to around 45˚, then return to the start.
• Switch sides after 20 seconds.

10. Squat to alternating cross crunch

• Stand with your feet hip-width apart, with your fingertips by your temples.
• Sit your hips back and bend your knees to lower as far as you comfortably can.
• Drive through your heels to return to standing, while raising one knee to meet the opposite elbow.
• Return to the starting position and repeat on the other side.
• Continue, alternating sides with each rep.

Improving balance is one of the biggest concerns for many of my older personal training clients.

During recent icy weather, one of my senior clients came to her session wearing a pair of YakTrax—ice grips that fit over your regular shoes, like snow chains you put around car tyres in winter.

They’re worries are understandable. “Falls are one of the leading causes of injury worldwide, especially as we age,” internal medicine physician Dr Cristina Sciavolino-Day tells Fit&Well. “They can lead to fractures, hospitalizations, loss of independence and fear of movement afterward.

“What’s important to emphasize is that many falls are preventable.

“As a physician, I always remind my patients that balance is not something we either have or don’t have—it’s a skill, just like strength, and it can be trained at any age.

“The biggest mistake people make is thinking balance training has to be time-consuming or intimidating. It doesn’t. A few intentional minutes a day can really help to improve confidence, reduce fall risk and strengthen muscles. It just takes consistency.

“It becomes easier if you add these drills to things you are already doing like boiling water, brushing teeth, making coffee or microwaving leftovers.

“These little moments of exercise add up in a big way.”

Here’s how Sciavolino-Day suggests habit-stacking these balance drills with daily tasks.

1. Calf raises while the kettle boils

“This exercise wakes up your calves and ankles, which are some of the most important and overlooked muscles for balance,” says Sciavolino-Day.

How to do it:

• Stand by your kitchen counter for support, with your feet hip-width apart.
• Slowly lift your heels as high as you can, coming onto your toes.
• Pause at the top, then lower your heels with control.
• Let go of the counter as you get stronger and more comfortable.

2. Single-leg balance while brushing your teeth

“Balancing on one leg strengthens your deep stabilizing muscles around your hips, knees and ankles, which are the same ones that keep you from wobbling when you trip, turn, or step off a curb,” says Sciavolino-Day.

How to do it:

• From standing, carefully shift your weight onto one foot.
• Lift the other a few inches off the floor and hold this position.
• Keep your core engaged and chest upright.
• To progress this move once steady, raise and lower your knee to perform slow and controlled pulses.
• Switch sides about halfway through brushing your teeth.

3. Standing knee lift and leg extension while the microwave runs

“This exercise works on strength, stability and control. The slow, forward leg extension wakes up your hips and thighs, which are key for steadiness when stepping over things or recovering your balance after a stumble,” says Sciavolino-Day.

How to do it:

• Stand by your kitchen counter for support, with your feet together.
• Bend and raise your right knee in front of you to hip height.
• Lift your right foot in front of you, moving from your hip, keeping your leg straight.
• Return to the start with control.
• Continue, alternating movements until you have completed your desired number of reps, then repeat on the other side.
• Let go of the counter as you get stronger and more comfortable.

If you're new to exercise or getting back into training, you don't need to go to fancy classes or invest in expensive equipment.

There’s a simple ballet-inspired workout that you can try at home—for free.

Barre is a style of movement that can help you build strength, improve your posture and work on your mobility.

It combines ballet with yoga and Pilates, and it's surprisingly beginner-friendly.

Barre instructor Tara Riley always starts her classes off with some movement at the ballet bar.

“It's good for warming up your ankles, knees and legs,” she explains.

You can easily recreate a ballet bar at home by holding onto something solid, like a door frame, kitchen counter or just a wall.

Below, Riley has shared the three standing barre exercises she recommends for beginners.

They will help you strengthen important lower-body muscles that can support upright posture and balance.

Try Tara Riley's three-move barre workout for beginners.

The moves:

• Heel raise
• Plié
• Plié tap

Riley suggests following this pattern when doing the exercises:

• One set of heel raises.
• Then one set of heel raises and one set of pliés.
• Finish with one set of heel raises, one set of pliés and one set of plié taps.

Barre tests your muscles' endurance by encouraging you to repeat exercises several times.

However, if you find yourself struggling to complete an exercise with the correct form, opt for fewer repetitions.

Here’s how to do each move.

1. Heel raise

Reps: 16

• Stand with your heels together and your toes pointing out. This is known as first position in ballet.
• Hold on to a surface for support.
• Lift your heels an inch off the floor, then slowly place them back down.
• Complete 16 repetitions.

2. Plié

Reps: 16

• Stand with your heels together and your toes pointing out.
• Engage the core by tucking in your ribs and your buttocks.
• Bend at the knees, sending them out to the sides until they reach over your toes. Keep your torso straight and upright, and heels flat on the floor.
• Lift back up to a standing position.
• Complete 16 repetitions.

3. Plié tap

Reps: 16 (8 each side)

• Stand with your feet wider than hip-width apart and your toes facing outwards. This is known as second position in ballet.
• Bend your knees until they're over your toes, keeping your torso upright.
• Straighten your knees to stand and reach your right arm overhead to the left, while also straightening your right leg out to the side and tapping your foot on the floor.
• Come back into second position and repeat on the other side.
• Complete 16 repetitions (eight on each side).

I’ve been a certified personal trainer for 15 years, and in that time I’ve worked with a lot of seniors.

One of the first exercises I teach my clients who are 65 and older is the chair squat. This movement builds strength in the legs, hips and core, improves coordination and balance, and can be modified or progressed for any ability level.

If you’ve got a chair handy, you can try chair squats too. They’re beneficial for beginners of all ages.

How to do a chair squat

Check in with your medical team before starting any new activity.

You won’t need any equipment besides a chair for this exercise. If you have certain injuries or mobility concerns, you may also need a section of bare wall or a second chair for support.

If you’ve never tried chair squats before, aim for 1 set of 5 reps. As you get stronger, add reps until you can perform 1 set of 12 reps, then add sets, progressing gradually until you can confidently perform 3 sets of 10-12 reps.

Sets: 1-3 Reps: 5-12

• Stand with your feet hip-width apart with a chair behind you.
• Raise your arms to shoulder height in front of you.
• Push your hips back and bend your knees to slowly lower your butt to the seat of the chair.
• Tap your butt on the seat, then push through your feet to return to standing.
• Continue for the desired number of reps.

Trainer tips:

• Don’t bend your knees before moving your hips.
• Set your hips back as if you were trying to close a car door behind you.
• If you’re a beginner, consider coming to a full seated position before you stand back up again.
• Use a wall for balance or a chair in front of you for additional support, if needed.

Once you’ve mastered the chair squat, you can make the exercise harder by holding a dumbbell, using a chair with a lower seat, or performing the movement without the chair.

Why chair squats are beneficial for seniors

Like standard bodyweight squats, chair squats strengthen important lower-body muscles like your quadriceps, hamstrings, hip abductors and adductors, and glutes. The chair reduces your range of motion and acts as a safety net that can prevent form errors or injury.

This exercise works the body in a functional way, making tasks like getting up from the toilet, getting out of your car, and standing up from the couch easier.

Chair squats can also help improve your balance and bone density, and are an accessible form of resistance training for most ability levels.

Your body is at its most efficient when it can move comfortably. And if you want to keep moving with ease, you need to do exercises that work your body through different directions, including rotation.

“Rotational training is often overlooked in traditional fitness routines, which tend to focus on forward-backward movements, known as the sagittal plane. But life happens in all three planes of motion,” says Dr Matt Cifelli, a rehabilitation and movement specialist from Attain Physical Therapy.

These three planes—sagittal, frontal and transverse—categorize our movement into forward-and-back, side-to-side and rotational patterns.

“My advice for anybody is not to just train muscles, train movement. Add intentional, controlled rotation into your workouts, and your body will thank you for it, both during your workouts and in the game of life,” says Cifelli.

Your core muscles are the primary drivers of rotational movement, so doing rotational exercises will keep them strong and healthy.

You might already be doing crunches and sit-ups to train your core, but Cifelli says rotational exercises (like woodchops and Cossack windmills) are actually better for coordination, balance and mobility.

“Importantly, they also train the body to better transfer force from the lower to the upper body, which is key for anyone looking to move more efficiently,” says Cifelli. “Plus, they reduce the risk of injury by building stability in commonly undertrained areas like the obliques, hips and spine.”

Cifelli says the seated windmill—a variation of the more advanced Cossack windmill—is one of his favorite rotational exercises for beginners.

How to do the seated windmill

Sets: 2-3 Reps: 5 each side

• Sit on a chair, with feet slightly wider than hip-width apart, toes pointing out.
• Raise your left arm.
• Keep your left arm raised as you twist and lower your torso, moving your right shoulder toward your right knee and your right hand toward the floor. Try to avoid rounding the back.
• Touch the floor with your right hand, then reverse the motion and return to sitting with your left arm extended overhead.
• Lower your arm, swap sides and repeat.

Cifelli says this move encourages controlled thoracic rotation (twisting the mid-back), shoulder stability and core engagement.

“It’s useful for beginners, those with limited hip mobility or anyone looking to refine their windmill mechanics,” he adds.

When you’ve mastered this variation, you can make it harder by holding a weight in the raised arm.

I spend a lot of time sitting at my laptop, which is bad for my back health and my posture, so I’m always looking for ways to counteract this.

One thing I try to prioritize is training my deep core—the deep-lying muscles that support the spine when we sit, stand, lift or move.

The four main muscles of the deep core—transverse abdominis, multifidus, pelvic floor and the diaphragm—work together to keep your spine and pelvis stable.

Acting like a protective corset, these muscles wrap around the torso supporting your posture, stability and balance.

A strong deep core can reduce the strain on your lumbar spine (lower back), particularly when lifting something overhead, where deep core stability helps keep the back in a safe position and prevents it from rounding under load.

When these muscles are weak or underactive, your larger back muscles take on more of the work instead. Over time, this can lead to tension, painful flare-ups and even injury.

To help you get started training the deep core, I’ve created this 10-minute workout using a mini-loop resistance band.

The deep core workout

Perform each move for 40 seconds, followed by a 20-second break.

Work through the moves consecutively, then repeat the circuit once. All you need is a short-loop resistance band.

The five moves are:

• Banded glute bridge pull-apart
• Banded plank knee tap
• Banded fire hydrant
• Banded bird dog toe tap
• Banded bear crawl

1. Banded glute bridge pull-apart

Time: 40sec Rest: 20sec

• Lie on your back, with your knees bent, feet flat on the floor with the band around your thighs.
• Lift your hips, squeezing your glutes until your body is in a straight line from your shoulders to your knees.
• Pause at the top, pulling your knees apart to create more tension in the band.
• Slowly lower with control.

2. Banded plank knee tap

Time: 40sec Rest: 20sec

• Start on your hands and knees with the band around your thighs.
• Place your elbows on the floor, underneath your shoulders, and step your legs back so you’re in a low plank position resting on your forearms and toes.
• Make sure your feet are far enough apart to create tension in the band, then lower your knees to tap the floor, then return to the plank position.

3. Banded fire hydrant

Time: 40sec Rest: 20sec

• Start on your hands and knees with the band around your thighs.
• Raise one leg out to the side to a 90° angle, keeping your knee bent.
• Pause at the top, then slowly lower back down.
• Repeat on the other side and continue for time, alternating sides with each rep.

4. Banded bird dog toe tap

Time: 40sec Rest: 20sec

• Start on your hands and knees, shoulders over your wrists and the band looped around your thighs.
• Engage your core as you extend one arm in front and the opposite leg behind, keeping your back and hips level.
• Tap your raised foot on the floor, then return it so it’s in line with your raised arm.
• Lower your arm and leg to your starting position, then repeat on the other side.

5. Banded bear crawl

Time: 40sec Rest: 20sec

• Start on your hands and knees with the band around your thighs.
• Lift your knees a few inches off the floor into a bear crawl position.
• Step one hand and the opposite foot forward in a controlled crawling movement, followed by the other hand and the opposite foot.
• Keep your knees parallel to the floor and hips level.
• Do four steps forward, then four steps backward.

Shop resistance bands

A big concern for many of my senior personal training clients is falling over and not being able to get back up again.

Staying mobile is the key to independent living in older age, and regular movement and stretching can help achieve this.

That’s why I’m adding this four-move mobility routine by Olympian Sally Gunnell to my older clients’ fitness regime.

Gunnell first rose to fame at the 1992 Barcelona Olympics, winning gold for Great Britain in the 400m hurdles. She is the only woman to hold simultaneous Olympic, World, European and Commonwealth titles.

The former track-and-field athlete turned coach says one of the reasons she exercises is so that she can easily get up off the floor, and shared her “go-to morning mobility routine”.

Sally Gunnell’s four-move mobility routine

How to make this mobility routine knee-friendly

If you struggle to kneel, you can still do Gunnell’s workout—just with these modifications.

1. Chair glute stretch

• Sit in a chair with your knees bent and feet on the floor.
• Cross your right ankle over your left thigh.
• Hinge forward from your hips until you feel a stretch in your right glute (butt muscles).
• Swap legs and repeat.

2. Chair-supported child’s pose

• Sit in a chair at a table, with your knees directly under the edge of the desk.
• Lower your chest towards your thighs and stretch your arms out in front of you, resting them on the table.

3. Standing hip flexor stretch

• Stand with your feet shoulder-width apart.
• Keep your left foot in place as you step your right foot back and raise your right heel.
• Keep your legs straight and toes pointing forward. You should feel a stretch at the front of your right hip.
• Repeat on the other side.

If you struggle to keep your balance, perform the move near a wall or chair that you can lean on.

4. Seated 90-90

• Sit on the edge of a chair with your legs hip-width apart, feet on the floor.
• Position your right knee directly in front of you and your left knee out to the side at 45°.
• Turn your torso to the right, as far as possibly comfortable.
• Return to the original position, sitting on the edge of the chair with your legs evenly spaced hip-width apart, feet on the floor.
• Position your left knee directly in front of you and your right leg out to the side at 45°.
• Turn your torso to the left, as far as possibly comfortable.

Only move within your range of motion and stop at any point if you feel pain or discomfort. Focus on the hips and glutes doing the work rather than the knees.

For most of us, the way to increase your chances of living for longer in good health is pretty straightforward.

Strength training, cardio work and flexibility routines can all improve your longevity, but according to trainer Eloise Skinner, there’s something else that’s fundamental to aging well: body awareness.

“A big part of longevity—living well for a long time—is the ability to be connected to your body and to be present within your body, because that can help you spot when something is wrong,” says Skinner, who is also a Pilates and yoga instructor.

“If you’re getting sick or you’re getting an injury, it’s the people who can stay checked in with their body that can respond to that, adjust things and take care of themselves.”

That’s why she prioritizes doing exercises that encourage mind-muscle connection, like the three moves below.

According to Skinner, working through these moves with intention and aligning your breath to the movement is best for boosting mind-body awareness.

This might mean just being conscious of your breathing during the move, or connecting your exhale and inhale to specific parts of the exercise.

1. Roll-down

• Stand with your feet hip-distance apart, knees slightly bent and arms relaxed by your sides.
• Slowly nod your chin toward your chest, then roll your spine down one vertebra at a time.
• Let your shoulders, arms and head hang down as you continue rolling toward the floor.
• Stop when you’ve rolled down as far as you can, take a breath, then slowly roll back up.

2. Plank

• Start on your hands and knees, with your hands directly under your shoulders and fingers spread apart.
• Step your feet back so that your body forms a straight line from your head to your heels.
• Engage your core by pulling your belly button gently toward your spine.
• Hold for 20 seconds or longer if possible, while maintaining a steady breath.

3. Cat-cow

• Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
• Inhale as you drop your belly, and lift your tailbone, chest and head.
• Exhale as you round your spine, tuck your tailbone and bring your chin toward your chest.

Building a strong core can boost more than just your workouts. It can lower your risk of injury, help you manage back pain and make everyday movements—like getting up from a chair, carrying things and walking—feel easier.

Developing core strength can also support your posture—a central theme in barre, a type of low-impact movement that combines the principles of ballet, Pilates and yoga.

Barre instructor Tara Riley says the barre method is often underrated for targeting the core, compared with Pilates. “Barre is a little bit sneaky in terms of core muscles, because you often don’t feel like you’re working your core,” she says.

“But the more you do barre the better your posture becomes, because it encourages you to stand up tall, which also works the core muscles,” Riley adds.

Riley has shared two beginner-friendly barre moves that will help you develop core strength to benefit your posture—no equipment needed.

Two barre moves for developing core strength

1. Plie-oblique crunch

Reps: 10-12

How to do it:

• Stand with your feet wider than shoulder-width apart and toes turned out—this is called second position.
• Interlock your fingers behind your head, elbows pointing out to the sides.
• Bend your knees to lower into a plie, keeping your back straight and chest facing forward.
• Bend at your waist to the right, moving your right elbow towards your right knee, still keeping your chest facing forward.
• Return to the center and repeat on the other side.
• Continue, alternating sides with each rep.

2. Diamond crunch

Reps: 8

How to do it:

• Sit on the floor with your knees out to the side and your feet arched, and your heels and big toes touching.
• Extend your arms in front of you and engage your core, then lower your torso, slightly curling the spine, until your torso is at a 45° angle to the floor.
• Lift your torso and bring your left foot towards your right hand.
• Lower your torso to 45° and return your left foot to the starting position.
• Repeat on the other side, alternating sides with each rep.

Crunches are perhaps the most well-known core exercise, but arguably not always the most effective—they’re also not suitable for everyone, particularly beginners.

Rachel MacPherson, a personal trainer, strength and conditioning coach, and certified pain-free performance specialist, says she doesn’t program crunches for people who are just starting out.

“Instead, I focus on exercises that teach the core to stabilize the spine, through resisting movement, because that’s how it works in real life when you walk, lift, push and carry things,” she explains.

MacPherson points to several reasons why someone might want to skip traditional crunches.

“Crunches require spinal flexion, and after several reps, this can become taxing and irritate the lower back,” she says. “People often use incorrect form, which makes things worse.”

She adds that crunches don’t prepare your core for the demands of everyday life.

“To protect the spine, your core needs to resist bending, twisting, arching and so on, which is best trained using anti-rotation and anti-extension drills like the dead bug, plank and bird dog. Crunches still have their place, but they aren't the optimal exercise, especially for beginners.”

MacPherson has shared her three favorite crunch alternatives, explaining that they work more like real-world movement.

“Dead bug, side planks, and bird dog all challenge your core to brace the spine and transfer force between the upper and lower body, which is exactly what you need for walking, running, lifting and sports.”

1. Dead bug

Sets: 2-3 Reps: 6-10 Rest: 30-45sec

During the dead bug, you are required to keep your spine stable while you move your arms and legs.

“It hits the deep stabilizers (like the transverse abdominis) and is much friendlier on the lower back than repeated spinal flexion [like with crunches],” says MacPherson. “It’s often used by spine specialists as a safe core-strengthening drill.”

How to do it:

• Lie on your back, knees bent and feet flat on the floor.
• Press your lower back into the floor and bend your hips and knees to 90° angles, with your knees over your hips.
• Extend your arms straight up over your chest.
• Inhale to prepare, then exhale and brace your core as if someone is going to poke your stomach.
• Lower your right arm overhead toward the floor behind you, and your left leg toward the floor in front.
• Pause just before your lower back wants to arch.
• Return to the starting position with control, then repeat with your opposite arm and leg.
• Continue, alternating sides with each rep.

Form tip: Keep your movements slow and controlled—about three seconds to lower and three seconds to return to the start. If coordinating arms and legs feels too challenging, just move your legs, keeping your arms by your sides.

2. Kneeling side plank

Sets: 2-3 Hold: 15-30sec each side, building up to 30-45sec Rest: 30-45sec

“The side plank trains the lateral core—obliques, deep stabilizers and hip muscles—to resist side bending and rotation,” says MacPherson.

“That’s crucial for protecting the spine during everyday activities like carrying shopping bags or holding a child on one hip. It’s isometric (a hold), so beginners can focus on alignment rather than complicated movement, and there’s zero spinal crunching involved.”

How to do it:

• Lie on your side, propped on your forearm, with your elbow under your shoulder.
• Bend your knees to about 90° with your feet behind you.
• Press your forearm into the floor and lift your hips to form a straight line from your knees to your head.
• Keep your neck neutral, gazing ahead or slightly down.
• Hold for time, then switch sides.

Make it harder: Once you’re comfortable holding the position for 30 seconds on each side, you can straighten your legs and stack one foot on top of the other to perform a full side plank.

3. Bird dog

Sets: 2-3 Reps: 6-10 each side Rest: 30-45sec

“The bird dog is a classic spine-friendly core exercise. It trains the back, glutes and deep core together, while teaching balance and control,” says MacPherson.

“You’re resisting extension and rotation rather than curling the spine, which makes it appropriate for many people who find traditional crunches uncomfortable.

How to do it:

• Start on your hands and knees, with your knees under your hips and wrists under shoulders, keeping your spine and neck neutral.
• Gently draw your belly button in to brace your core.
• Slowly extend one leg behind while extending the opposite arm forward, keeping your hips and shoulders level and stable.
• Pause when your extended arm and leg are parallel to the floor, then return slowly to the starting position.
• Keep to a tempo of about three seconds out and three seconds back.
• Complete all the repetitions on one side, then switch sides.

Make it easier: Focus on extending one limb at a time before moving an arm and leg together, or limit how far you extend them until you build balance and strength.

If you ask a personal trainer about the best move for longevity, they almost always recommend squats.

While these are great for strengthening muscles around your thighs and buttocks, they overlook another muscle group that’s incredibly important for aging well—your calves.

According to internal medicine physician Dr Cristina Sciavolino-Day, the real powerhouse of the lower limb is the soleus.

“The soleus calf muscle is very important when it comes to balance and it’s essential in helping you stay upright,” she says.

“It stabilizes the ankle, keeps you balanced while walking and controls your body when you lean forward.”

Beyond stability, Sciavolino-Day notes that a strong soleus is vital for circulation.

Known as the second heart, this muscle helps to pump blood back up toward your torso every time it contracts.

The soleus can weaken if we’re sitting down all day, but it’s possible to strengthen it with the quick exercise below.

How to do the calf-raise squat

Sets: 2-3 Reps: 10-15

• Stand with your feet slightly wider than shoulder-width apart and toes pointing out.
• Put your hands on your hips for balance.
• Push your hips back and bend your knees to lower into a partial squat and pause in this position.
• Lift your heels and hold for as long as you can.
• Lower the feet back down, squeeze the glutes and drive through the heels to stand.

If you find this move too challenging, start by performing bent-knee calf raises in a chair instead.

Performing this kind of calf raise, with a bend in the knee, will help you isolate the soleus muscle.

However, she also recommends doing these other exercises to improve balance and target a wider range of lower-body muscles:

• Ankle circles
• Standing on one leg for 10-20 seconds each side
• Heel-to-toe walking
• Standing marches
• Sit-to-stand

When I was younger, I thought it was a good idea to do 100 sit-ups every morning as soon as I got out of bed. I’ve since realised that there are many other core-strengthening exercises worth trying too—many of which you can also do without any equipment.

Core strength plays a role in how we move around. When our core is weak, it can lead to lower back pain and poor posture, and it even impacts balance. Building a stronger core is an effective way to keep your body moving well for as long as possible.

To get a stronger midline, try this circuit by certified personal trainer Keri Anderson, and because you can do it anywhere, it’s also a great workout to do when you’re on vacation because all the moves are bodyweight-only.

The five core exercises are:

1. Shoulder tap
2. Dead bug
3. Side plank with leg lift
4. Hollow body hold
5. Superman with W-pull

You don’t need any equipment for this workout, just some space and ideally a mat. Find out how to do the moves below.

Perform each exercise in turn, completing up to three rounds in total.

1. Shoulder tap

Reps: 8-12 each side Rest: 45sec

• Start on your hands and toes, with your body in a straight line from head to heels, your feet about hip-width apart, arms extended and shoulders directly above your wrists.
• Brace your core and keep your body as still as possible as you tap your left shoulder with your right hand.
• Then tap your right shoulder with your left hand.
• Continue, alternating sides with each rep.

Why it works: “This move teaches your body to stay still while everything wants to move. It’s one of the best ways to build real-world core control and full-body stability,” says Anderson.

2. Dead bug

Reps: 8-12 each side Rest: 45sec

• Lie on your back with your knees directly above your hips and bent to 90°, and your hands resting on your knees.
• Engage your core and gently press your lower back into the floor, then slowly lower your right arm behind your head as you simultaneously extend your left leg forward until both are just above the floor.
• Return to the start with control, then repeat on the other side.

Why it works: “Dead bugs train the deep core muscles that don’t get the attention they deserve, ” says Anderson. “They support your posture, protect your spine and make everything else you do feel stronger and smoother.”

3. Side plank with leg lift

Reps: 10-12 each side Rest: 60sec

• Lie on your right side with your upper body propped up on your right forearm, with your right elbow directly under your right shoulder. You can either have one foot on top of the other, both feet on the floor, or, for an easier version, bend your knees to move your feet behind you.
• Engage your core and lift your hips so your body is in a straight line from head to heels.
• Maintaining this position, slowly lift your left leg.
• Pause, then lower your left leg back to your right.
• Do all your reps on one side, then switch sides.

Why it works: “This move lights up your obliques (your side abs), hips and glutes. It builds the kind of lateral strength that helps you feel stable, athletic and balanced,” says Anderson.

4. Hollow body hold

Time: 15-30sec Rest: 45-60sec

• Lie on your back and engage your core, gently pressing your lower back into the mat.
• Lift your shoulders and legs off the floor to make a banana shape with your body.
• Keep your breath steady and controlled as you hold the position for 15-30 seconds at a time.
• Modify by bending your knees into a tuck hold if needed.

Why it works: “This is the secret sauce behind core strength—it builds tension, teaches control and sets the foundation for everything from lifting to running,” says Anderson.

5. Superman with W-pull

Reps: 10-12 Rest: 60sec

• Lie face down with your arms extended forward
• Engage your core and lift your chest, arms and legs just off the floor.
• Bend your elbows, moving them toward the sides of your torso to create a W shape with your arms, then squeeze your shoulder blades together.
• Extend your arms forward and lower your chest, arms and legs to the floor.

Why it works: “Most people forget that the back half of the core matters just as much as the front,” explains Anderson. “This move strengthens your entire posterior chain, supports spinal health and helps your posture feel effortless.”

Your feet play an essential role in how you move through the day—yet, they’re one of the few parts of the body that most active people neglect to train.

Because your feet are in use whenever you’re standing or walking, it’s easy to assume that that’s enough to keep them strong and mobile.

But according to trainer Sara Haley, most of us could benefit from doing more. “Barefoot training is essential for everybody,” she tells Fit&Well. “Imagine not having the agility and mobility in your fingers that you do? A lot of people don't have that in their feet.”

As the name suggests, barefoot training is movement without shoes or socks. Haley believes doing any type of movement barefoot can be beneficial.

“Your feet take you everywhere you go, yet we constantly keep them inside cushioned shoes, which is kind of like putting a Band-Aid on something,” she says.

As well as moving more without shoes on, there are specific exercises you can do to strengthen and mobilize your feet.

“If you’re walking around your house and you slip in bare feet, you can grip the floor with your toes. As we get older our balance starts to go,” she says. Barefoot training can help with this.

“My father-in-law is in a walker now because of diabetes, but part of his problem is he can't feel his feet so he can’t balance and he’s constantly afraid he’s going to fall,” says Haley.

Barefoot training not only helps with balance, but posture, too. “By training your feet, you train everything up from there, which helps with alignment and posture.”

Haley has shared three moves she recommends to reconnect to your feet and strengthen them.

Toe spread

Reps: 10, plus 10sec hold

• Stand or sit with your feet hip-distance apart.
• Stretch your toes apart to create a gap between them.
• If you can't do that, place your fingers in between your toes to spread them out.
• Repeat 10 times, then hold them apart for 10 seconds.

Toe grip

Reps: 10, plus 10sec hold

• Stand or sit with your feet hip-distance apart.
• Grip the floor with your toes by curling them under.
• Release and repeat 10 times, then hold the position for 10 seconds.

Heel raise

Reps: 10, plus 10sec hold

• Stand with your feet hip-distance apart.
• Raise your heels to balance on the balls of your feet. Hold onto a stable surface for support if you need.
• Lower your heels.
• Complete 10 repetitions, then hold for 10 seconds.

Most of us will notice a decline in balance as we get older.

Andrea Lepcio, a 68-year-old trainer and strength coach, says that changes in vision, proprioception (bodily awareness) and the vestibular system (inner-ear balance system) all contribute to this.

“The biggest challenge can actually come from muscle weakness in the core and legs,” she adds.

The good news is you can improve your balance at any age—it’s a skill that can be practiced and perfected like any other.

Lepcio recommends doing the following exercises every day to see improvements.

These moves will help you develop quicker reactions to changes in your center of gravity, better control, and allow you to engage your lower body and core muscles to support your balance.

Plus, each one can be progressed as you get stronger and your balance improves.

1. Rock the boat

Reps: 10 each side

• Stand with your weight evenly distributed in both feet.
• Step your right foot forward and shift your weight into it.
• Lift your left leg behind you, kicking your heel up.
• Step back on your left foot, transferring your weight onto it.
• Lift your right knee up as you rock back onto your left foot.
• Rock forward and back like this for 10 repetitions.
• Change to the other side and repeat.

2. Toe tap

Reps: 10 each side

• Stand with your weight evenly distributed in both feet.
• Shift your weight onto your left foot.
• Tap the floor with your right foot, then return to the starting position.
• Complete all the repetitions on one side, then switch sides.

Progress this move by raising your foot in front of you, increasing the range of motion.

3. Single-leg stand

Time: 10sec or longer

• Stand next to a surface like a wall or chair for support.
• Shift your weight into your right foot.
• Lift your left foot just off the floor.
• Hold this position for time, then repeat on the other side.

Make this move more challenging by lifting your leg back higher, raising your knee in front to work up to a flamingo pose, or hold the position for longer.

4. Balance walk

Reps: 5-6 steps

• Stand next to a wall for support.
• Step your right foot forward, placing your heel down first, then your toes.
• Step your left foot directly in front of your right, as if you’re walking forward on a tight rope, placing your heel down first, then your toes.
• Continue, using the wall for support if needed.

To make the move more difficult, try looking side to side slowly or closing your eyes.

5. Tree

Time: 10sec each side

• Stand near a wall for support.
• Shift your weight into your right foot.
• Lift your left foot and place the sole just above your right ankle.
• Hold this position for time, then repeat on the other side.

The core is one of—if not the most—important area of your body to train. And it becomes even more crucial with age as muscle mass, balance and coordination naturally decline over time.

Building a strong core can keep you steady on your feet, reduce back pain and help you maintain good posture.

It's particularly important for midlife women, as the menopause can contribute to reduced muscle mass, especially around the core and pelvic floor.

Sara Haley, a trainer who specializes in strength workouts for women in their 40s and 50s, has shared one core exercise she recommends for everyone, but particularly for this age group.

“My favorite core move for everybody is actually a great postpartum exercise too,” Haley tells Fit&Well.

It's a variation of the dead bug, which is a well-known core exercise performed lying on your back.

“The dead bug is where you’re on your back, your hands are straight up and your knees are in a 90° position and above your hips,” says Haley.

“What I love doing in that position is something I call the resistance fight,” she says.

When doing abs exercises, many people struggle to activate the core properly. This move encourages that activation from the start.

“If your core muscles are not already turned on, they’re immediately going to turn on,” says Haley.

How to do the dead bug resistance fight

• Lie on your back and with your knees above your hips and bent to 90°.
• Push your hands into the front of your thighs and your thighs into your hands, creating force between them.
• Continue pushing for 10 seconds.
• Relax, then repeat three times.

Haley recommends building your progression: “Start with a 10-second hold, then increase it to 30 seconds, then 60 seconds. You don’t need to go higher than 60 seconds.’

She also notes a common mistake to avoid. "Keep your head on the floor. A lot of people want to come up and do that crunch. But just keep your head on the floor and let your entire core activate.”

If there's one move that people roll their eyes at when they see it in a workout program, it's the burpee. But as someone interested in functional, time-effective exercise, it's one of my favourite moves.

Sara Haley is a trainer who focuses on workouts for midlife women and she agrees with me—burpees are underrated.

“It’s the best full-body exercise if you can only do one thing a day,” she says.

Haley isn’t talking about intense cardio burpees, which are done at speed to increase your heart rate. She says it’s better to slow the move down, to test your strength and control.

“In a cardio burpee, people are often just flailing their bodies on the floor or pushing themselves back up,” Haley says.

When you do the move properly at a reasonable pace, it takes you through functional movements, like squatting and pushing yourself up off the floor—things we need to be able to do as we age.

Throw in the cardio-boosting effect and the core-strengthening qualities of a slow-paced burpee, and it ticks a lot of boxes.

“If you want to take it a step further, you can add a push-up,” the trainer adds.

Here’s how to do a low-impact variation of a burpee, which is ideal for beginners.

How to do a low-impact lunge burpee

• Stand with your feet hip-distance apart and squat down low.
• Place your hands on the floor in front of you.
• Step your right foot straight back, so that you're in a low runner's lunge, as shown above.
• Step the same foot forward, so that you’re in the low squat position again.
• Push through your heels to stand.
• Repeat on the other side.

How to do a slightly harder low-impact lunge burpee

If you want to make it harder, try this:

• Stand with your feet hip-distance apart and squat down.
• Place your hands on the floor in front of you.
• Step your right foot back, so you’re in a low lunge.
• Step your left foot back, so you’re in a high plank position, with your body in a straight line from your shoulder to your heels.
• Step both feet forward into the squat position one at a time.
• Stand and reach up overhead.

To make it even more difficult, you can jump your legs back instead of stepping them back and add a push-up after the plank.

Haley recommends starting with 10 burpees, focusing on perfecting your form. When you're confident with the move, you can do a full 10-minute workout with the exercise.

“Do burpees for 30 seconds on, 30 seconds off, for 10 minutes,” Haley recommends.

This fast and simple workout will help you build strength, mobility and cardio fitness.

In every decade, the body goes through changes but this is especially true for women in their 40s. Hormonal shifts can affect metabolic health, bone density and even mood.

Menopause and perimenopause—the lead up to menopause—can begin at any age, though most people experience it in their 40s and 50s (and some may enter premature menopause in their 20s and 30s). Regardless of when it begins, these changes can affect muscle mass, joint health and overall strength.

Certified personal trainer Stephanie Woods works with women over 40 to help counter this decline.

“Once we hit our 40s, the body naturally begins a process called sarcopenia—the loss of muscle mass,” she says. “This decline accelerates with inactivity, leading to decreased strength, slower metabolism, and increased risk of falls and fractures.”

Woods tells Fit&Well that rebuilding or maintaining muscle through resistance training helps preserve functional movement, improves insulin sensitivity, supports healthy body composition, and even boosts mood and cognitive function.

“Simply put: strong muscles are a foundation for long-term health and independence.”

If you’ve hit your 40s and have never picked up a dumbbell, you’re far from alone. Many people start training later in life or return to exercise after a long break. According to Woods, it’s actually one of the best decades to start moving.

“It’s never too late,” she says. “In your 40s, you’re likely still in good health, but muscle and bone density are starting to decline. This means that small, consistent efforts now can dramatically improve your future quality of life.

“Strength training at this stage not only reverses early muscle loss but also improves joint integrity, metabolism, and hormone balance,” she adds.

Beginners, she says, can make fast, measurable progress with simple, consistent training.

“Maintaining strength isn’t just about fitness, it’s about independence, vitality and longevity,” says Woods. “Strength training plays a huge role in your healthspan and not just your lifespan,” she says.

Here, Woods has chosen three beginner-friendly, equipment-light exercises that lay the foundations for lifelong strength and joint health. She’s also included modifications for those who are still progressing to the full move.

1. Bodyweight squat

Sets: 3 Reps: 10-15

“Squats build lower-body strength, bone density, balance, and coordination,” says Woods. “These attributes are all key for good mobility as we age.”

“Squats also mimic daily activities like getting up from a chair or climbing stairs, which means they directly translate into real-world strength and fall prevention.”

How to do it:

• Stand with your feet shoulder-width apart and your feet slightly turned out.
• Engage your core and keep your chest lifted.
• Bend your knees, push your hips back and down and lower your body as if sitting into a chair.
• Squat as low as you can, while keeping your heels grounded.
• Push through your heels to stand back up, squeezing your glutes at the top of the movement.

Expert tip: If you struggle with balance or squatting low, place a chair behind you to tap your buttocks to the seat before standing back up. The box squat variation helps build confidence and strength for lowering deeper.

2. Push-up

Sets: 3 Reps: 10-15

“Push-ups strengthen the chest, shoulders, triceps and core,” says Woods. “These muscles maintain posture and upper-body strength. They also help maintain bone density in the arms and spine. For beginners, incline push-ups—with your hands on a countertop, box or bench—make the movement accessible while still building strength.”

How to do it:

• Start on your hands and knees, with your hands slightly wider than shoulder-width apart on the floor or a bench or wall for the incline version.
• Step back so your body forms a straight line from your head to your heels.
• Lower your body down by bending at the elbows until your chest comes close to the floor or incline surface.
• Push back up to the starting position, keeping your core and buttocks tight and back straight.

Expert tip: Beginners can start with a wall or countertop push-up and lower the surface height gradually over time as you get stronger and can do it from the floor.

3. Bird dog

Sets: 3 Reps: 10-15 each side

“The bird dog is a low-impact, core-stabilizing exercise that strengthens your spine-supporting muscles, glutes and shoulders,” says Woods. “It improves balance, posture and coordination, which are three areas that decline the fastest with age.”

“It’s gentle on the joints and perfect for people easing into strength work after 40.”

How to do it:

• Start on your hands and knees with your hands under your shoulders and knees under your hips.
• Engage your core by pulling your belly button in toward your spine.
• Slowly extend your right arm forward and your left leg straight back, both parallel to the floor.
• Hold for two to three seconds, keeping your hips and shoulders stable and level to the floor.
• Either return your hand and knee to the floor, or for an extra challenge, bring them together to touch under your abdomen.
• Do all your reps on one side, then switch sides.

Expert tip: If you find it challenging to balance, lift just one arm or just one leg first. Progress to lifting both together as your stability improves.