I struggle with any task that requires physical coordination.

Ask me to pat my head and rub my tummy, and I’ll inevitably get the actions the wrong way round. I’m also terrible at ball games, with poor aim and an inability to catch.

Why do I find it so hard?

“Coordination relies on communication between the brain, nervous system, eyes, inner ears, sensory receptors in the muscles and joints and the muscles themselves,” explains Dr Gabriela Van Sickle, a physical therapist and the co-founder of Functional Physical Therapy.

When so many systems contribute to the process, there are many opportunities for malfunction.

“Even factors such as stress, lack of sleep and dehydration can negatively affect coordination and reaction time,” adds Van Sickle.

Thankfully, coordination—like any attribute—is something that you can work on and improve.

Van Sickle recommends doing the following four exercises to boost your coordination, as the moves will help reinforce your brain-body connection.

1. Dead bug

Sets: 2-3 Reps: 8-10 each side Rest: 30-60sec

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor.
• Extend your arms up, reaching toward the ceiling.
• Lift your feet so your shins are parallel with the floor and your knees are over your hips.
• Brace your abdominal muscles while keeping your lower back flat against the floor and slowly lower your right arm behind you as you straighten and lower your left leg.
• Return to the starting position and repeat with the opposite arm and leg.

How to progress: As this gets easier, increase the number of repetitions.

“This exercise challenges coordination between the upper body and lower body while strengthening the core,” says Van Sickle.

“It requires the brain to control multiple body segments moving in opposite directions while maintaining trunk stability, necessary for walking and stair climbing.”

2. Bear crawl

Sets: 2-3 Duration: 20-30sec Rest: 45-60sec

How to do it:

• Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
• Keep your back flat and engage your core.
• Lift your knees an inch or two off the floor.
• Slowly move your right hand and left foot forward, followed by your left hand and right foot.
• Continue crawling forward with slow, controlled movements, breathing steadily and keeping your trunk flat. (If you run out of space, you can reverse the movement and crawl backwards.)
• After 20 to 30 seconds of work, return your knees to the floor.

How to progress: As this gets easier, increase the amount of time spent crawling.

“Bear crawls challenge whole-body coordination by requiring the arms, legs, core and nervous system to work together,” says Van Sickle.

“They involve cross-body movement patterns —right arm with left leg and vice versa—which help improve timing, body awareness, balance and motor control.”

3. Standing toe tap

Sets: 2 Reps: 10 each side Rest: 30-60sec

How to do it:

• Stand on your left leg with a soft bend in your knee and a straight back.
• Imagine you are standing in the center of a clock. Keeping your weight on your left leg, lightly tap your right foot to the side at approximately the three o'clock position.
• Return your working foot to the center.
• Continue tapping around the clock, reaching two o'clock, one o'clock and then 12.
• Next, reach your foot across the front of your body to tap at 11 o'clock and 10 o'clock, and nine o'clock—crossing your body’s midline.
• Complete all repetitions on one leg before switching sides.

How to progress: Try tapping your foot on all the numbers of the imagined clock, including the numbers positioned behind you.

“This exercise combines balance and coordination by challenging you to maintain stability on one leg while reaching across your body,” says Van Sickle.

“Crossing the midline requires communication between both sides of the brain and helps improve body awareness, motor control and coordination during everyday activities and sports.”

4. Standing knee drive

Sets: 2-3 Reps: 8-10 each side Rest: 45-60sec

How to do it:

• Stand upright with your feet hip-width apart.
• Step your right foot back, extend your right arm forward and extend your left arm behind you.
• Bend your right knee and raise it in front of you, while bending your left elbow and swinging your left arm forward and right arm back.
• Pause for a moment while your right leg is raised.
• Step your right foot back again, while also returning your arms to the starting position (right arm extended forward and left arm extended behind).
• Complete all the repetitions on one side before switching sides.

How to progress: Move slowly and focus on control, rather than speed.

“This exercise combines balance, core stability and cross-body coordination,” says Van Sickle.

“Lifting one knee while reaching with the opposite arm mimics the natural movement pattern used during walking and running. It challenges the brain and body to coordinate movements across multiple joints while maintaining postural control.”

When we talk about longevity, we’re not just talking about living for longer.

“It’s about being able to carry on doing the things that give us joy and purpose into our old age,” explains Abby McLachlan, personal trainer and founder of East of Eden.

“The combination of strength and mobility is key to keeping the body moving well and feeling resilient throughout later life,” McLachlan tells Fit&Well.

“Strength and mobility training help counter natural age-related muscle loss, improve bone density, support joint stability and enhance balance. They will also boost your metabolic health, reduce fall risk, improve posture and increase overall energy,” she adds.

McLachlan’s six-exercise routine offers a strength-building workout for all abilities, with progression tips so that once you’re comfortable with the exercise, you can increase the challenge.

Try the six-move home workout for longevity

As with any workout, you’ll only notice the benefit if you do it consistently. McLachlan recommends doing this routine two to three times a week.

You will need dumbbells for two of the exercises, although you could use resistance bands instead if you don’t want to invest in dumbbells.

More importantly, you should know how to engage your core. This guide explains how.

Here’s an overview of the workout:

1. Squat: 3 x 8-12
2. Incline push-up: 3 x 8-10
3. Glute bridge: 3 x 12-15
4. Romanian deadlift: 3 x 8-12
5. Dead bug: 3 x 8-10 each side
6. Standing row: 3 x 12-15

1. Squat

Sets: 3 Reps: 8-12

How to do it:

• Stand with your feet hip-width apart.
• Engage your core.
• Push your hips back and bend your knees to lower, keeping your chest facing forward and your knees tracking over your toes.
• Pause once your thighs are parallel to the floor, or as close as your mobility comfortably allows.
• Push through your heels to return to standing upright, maintaining control throughout the movement.

Benefit: Strengthens your legs, hips and core, and supports balance and everyday lifting.

How to progress: Once you are comfortable with unweighted squats and can complete three sets of 12 reps easily, add resistance. As you add extra weight, reduce the reps until you can complete every set with good form.

2. Incline push-up

Sets: 3 Reps: 8-10

How to do it:

• Place your hands on a bench or countertop. (To make it easier, place your hands on a wall.)
• Step your feet back until your body forms a straight line from head to heels.
• Engage your core.
• Bend your elbows to lower your chest towards the surface with control, keeping your body in a straight line.
• Extend your arms to push back up.

How to progress: As you get stronger, take away the bench and place your hands on the floor.

Benefit: Builds upper-body strength and supports shoulder stability.

3. Glute bridge

Sets: 3 Reps: 12-15

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Press through your feet to lift your hips until your body forms a straight line from your shoulders to your knees.
• Lower slowly, keeping the movement smooth and controlled.

How to progress: Hold a dumbbell or kettlebell on your pelvis as you get stronger.

Benefit: Strengthens your glutes and lower back, and supports hip stability and posture.

4. Romanian deadlift

Sets: 3 Reps: 8-12

How to do it:

• Stand with your feet hip-distance apart and a slight bend in your knees, holding weights in front of your thighs.
• Hinge at your hips, pushing your butt back, sliding the dumbbells down your legs to just below your knees, keeping your spine long and a slight bend in your knees throughout.
• Push your hips forward to stand upright.

How to progress: Go as light as possible to begin with. You can start with bodyweight until you’re comfortable with the movement before adding weights.

Benefit: The hinge movement works your back muscles, hamstrings and glutes, and the rest of your posterior chain, the collection of muscles that run down the back of your body.

5. Dead bug

Sets: 3 Reps: 8-10 each side

How to do it:

• Lie on your back with your arms raised and your knees bent directly above your hips.
• Gently press your lower back into the floor to engage your core.
• Lower your left arm behind your head and lower and extend your right leg, while keeping your lower back gently pressed into the floor.
• Return to the start, then repeat on the other side, alternating sides with each rep.

Benefit: Strengthens your deep core muscles and improves spinal stability.

6. Bent-over row

Sets: 3 Reps: 12-15

How to do it:

• Stand with your feet hip-distance apart and a slight bend in your knees, holding dumbbells by your sides.
• Engage your core.
• Hinge forward from your hips and push your hips back, keeping your spine long and letting your arms hang down.
• Pull your shoulders back and down to engage your back muscles—this is your starting position.
• Lift the dumbbells to your hips, bending and lifting your elbows past your torso, and squeezing your shoulder blades together.
• Reverse the movement with control to lower the dumbbells back to the starting position.

Benefit: Strengthens your upper back and improves your posture.

kKnee pain is common among my personal training clients over 65. Whether from arthritis, overuse or old injuries, I see firsthand how limiting and debilitating knee issues can be.

To address this, there are four exercises that are mainstays for all my clients, no matter their age.

These moves are effective because they strengthen the muscles that stabilize and support the lower body, which reduces the strain on knees during movement.

They’re not only beneficial for knee health, but they’re great for improving full-body stability and balance as well.

How to do the four exercises for healthy knees

All you need is an exercise mat and a moderately-heavy looped resistance band, like this set from Amazon. Depending on your current strength level, you may need a heavier or lighter resistance band.

Start by doing one to two sets of 10 reps for each exercise. After a few sessions, increase to two or three sets and 12-15 reps. Eventually, aim to do three sets of 15 reps with a brief rest between sets. You should be able to do all reps in a set with good form without rest.

Try these moves three or four times a week on their own or as a warm-up for other workouts.

If you’re unable to get onto the floor for the banded clamshell and banded glute bridge, try the exercises on your bed or couch.

Consult a healthcare professional before starting any new exercise or workout program. These exercises are appropriate for all fitness levels, including beginners, but depending on your health history your medical team may recommend alternatives or advise you to avoid the movements.Consider meeting with a certified personal trainer or physical therapist for guidance, modifications and appropriate progressions.

1. Banded clamshell

Sets: 2 Reps: 10 each side

• Lie on your right side with a looped resistance band around your legs, just above your knees.
• Prop yourself up on your elbow, with your hips vertical and your knees bent at 90°.
• Engage your core.
• Raise your left knee, but keep your feet connected.
• Pause briefly at the top of the movement.
• Lower your knee back to the starting position.
• Do all your reps on one side, then switch sides.

Trainer tips: Avoid your hips shifting out of alignment as you raise your knee. Keep your chest leaning forwards slightly to keep your hips stable and aligned. Squeeze the outside of your hip as you lift your knee.

2. Banded glute bridge

Sets: 2 Reps: 10

• Lie on your back with your knees bent and feet flat on the floor.
• Place a looped resistance band around your legs, just above your knees.
• Engage your core and press your knees outward into the band.
• Raise your hips and pause briefly at the top of the movement.
• Lower your hips back to the floor.

Trainer tips: Avoid arching your lower back as you raise your hips. Keep your knees pressed against the band throughout the exercise.

3. Banded monster walk

Sets: 2 Reps: 10 each side

• Stand with your feet hip-width apart with a looped resistance band around your ankles.
• Engage your core and press your ankles out into the band to keep it taut.
• Walk forward, pushing your foot outward into the band as you go.
• Repeat the motion walking backward.

Trainer tips: Keep your stance wide and your toes pointed forward. You should feel the muscles on the sides of your hips engage. Keep the band taut throughout the exercise.

4. Banded kickback

Sets: 2 Reps: 10

• Stand with your feet hip-width apart with a looped resistance band around your ankles.
• Engage your core.
• Raise your right heel behind you, squeezing your right glute.
• Pause briefly at the top of the movement.
• Lower your foot back to the starting position.
• Do all your reps on one side, then switch sides.

Trainer tips: Avoid arching your lower back as you kick your heel. If you have balance issues, hold onto a sturdy surface for support. Avoid externally rotating your leg as you raise your heel.

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

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

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

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

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

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

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

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

Watch Bronté Terrell’s dance-inspired plank challenge

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

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

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

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

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

Here’s how Terrell suggests breaking it down.

How to adapt this plank challenge for relative beginners

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

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

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

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

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

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

Below are the single moves you need to master.

1. Straight arm plank

Time: 5-10sec

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

2. Knee to elbow

Time: 5-10sec

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

3. Rotate to side plank

Time: 5-10sec

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

4. Rotate to reverse plank

Time: 5-10sec

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

5. Lift one leg to single-leg reverse plank

Time: 5-10sec

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

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

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

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

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

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

How to do the bodyweight strength workout for beginners

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

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

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

Here’s how to do each exercise.

1. Chair squat

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

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

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

2. Reverse lunge with pulse

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

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

Make it harder: Alternate sides with each rep.

3. Wall push-up

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

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

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

4. Standing march

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

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

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

5. Single-leg hold

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

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

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

6. Superman pull-down

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

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

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

7. Dead bug heel tap

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

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

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

8. Glute bridge

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

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

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

When I say core workout, your mind may immediately jump to crunches and scissor kicks, but these aren’t your only—or even best—options.

“True core strength goes far beyond a visible six-pack; it is the foundation of total-body stability, spinal protection and powerful movement,” says Faith Ellis, a level three certified kettlebell specialist and the founder of women’s kettlebell training app and community, The KettleBelle.

Rather than hammering out hundreds of crunches, Ellis recommends incorporating a kettlebell.

“I have been teaching kettlebell mechanics for more than four years, and they are hands down my favorite tool for building an ironclad, functional core,” she says.

“They are inherently asymmetrical and dynamic. Unlike dumbbells, a kettlebell’s center of mass is displaced from its handle.

“This forces your deep stabilizing muscles, like the transverse abdominis and obliques, to fire constantly just to keep your body balanced.

“Every kettlebell movement is an active core movement.”

Ellis recommends the following three moves for a powerful core workout that will challenge your strength and stability.

Kettlebell core workout

1. Plank kettlebell drag: 3 x 10-12 each side
2. Kettlebell halo: 3 x 8-10 each direction
3. Kettlebell snatch: 3-4 x 6-8 each side

Use the moves in a workout as below, read on for how to do each kettlebell exercise with good form.

1. Plank kettlebell drag

Sets: 3 Reps: 10-12 each side

How to do it:

• Begin in a high-plank position on your hands and toes and your body in a straight line from head to heels and a kettlebell on the floor just behind your left wrist.
• Ensure your shoulders are directly over your wrists, your feet are hip-width apart for a stable base, and your core, glutes and quads are tightly engaged.
• Reach underneath your body with your right hand, grasp the kettlebell handle and pull it across the floor to the right side, placing it just behind where your right wrist was.
• Keep your hips completely square to the floor, without rocking or tilting as you move the weight.
• Return your right hand to the floor.
• Repeat on the other side.
• Continue, alternating sides with each rep.

Ellis says: “This is the ultimate anti-rotation exercise. While it looks like an arm movement, your core is working overtime to prevent your hips from shifting,” says Ellis.

“It forces deep core activation and teaches you trunk stability.”

2. Kettlebell halo

Sets: 3 Reps: 8-10 each direction

How to do it:

• Stand with your feet hip-width apart and your back straight, holding the kettlebell upside down by the sides of the handle in front of your chest.
• Tuck your pelvis slightly to engage your lower abs and pull your shoulders down and away from your ears.
• Bring the bottom of the kettlebell over your left shoulder, dip it behind the nape of your neck, bring it around, over your right shoulder and return it to the starting position in front of your chest.
• You can alternate directions for each rep or complete all reps in one direction before switching.

Form tips:

• Keep the kettlebell as close to your neck as possible, like a collar.
• Do not move your head to dodge the kettlebell; keep your head and torso perfectly still and let your core brace against the moving weight.

Ellis says: “The kettlebell halo is a phenomenal dynamic stability movement. As the weight moves around your head, your center of gravity constantly shifts.

“Your core has to react in real time to keep your torso perfectly upright, which beautifully carves out the obliques.”

3. Kettlebell snatch

Sets: 3-4 Reps: 6-8 each side

How to do it:

• Stand over the kettlebell with your feet slightly wider than shoulder-width apart.
• Hinge at your hips and push your butt back, keeping your back straight.
• Grasp the kettlebell handle with one hand, tilting the kettlebell toward you.
• Engage your core.
• Pull the kettlebell between your legs, then push your hips forward to snap upright, raising the kettlebell close to your body.
• As the kettlebell reaches chest height, punch your hand up, rotating the kettlebell smoothly around your wrist.
• Brace your core tightly at the top of the movement.
• Carefully reverse the movements to lower the kettlebell back into the hip hinge to smoothly transition into the next rep.

Form tips:

• The power comes from your hips and a strong core brace, not your arm. Think of your core as the brakes that stabilize the explosive energy at the top of the movement.
• Punch up powerfully when lifting the kettlebell overhead to avoid slapping your forearm.

Ellis says: “This is an advanced, explosive, full-body power movement.

“The kettlebell travels from the floor all the way overhead in one fluid motion, so it requires maximum deceleration at the top.

“I love it because it forces the entire abdominal cavity to stabilize to catch the weight safely overhead.”

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

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

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

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

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

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

The exercises

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

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

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

1. Glute bridge

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

How to do it:

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

Form tips:

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

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

2. Side-lying leg lift

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

How to do it:

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

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

Progression: Perform the same exercise with both legs straight.

3. Quadruped leg lift

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

How to do it:

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

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

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

4. Hamstring curl

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

How to do it:

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

Progression: Perform double-leg hamstring curls.

5. Squat

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

How to do it:

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

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

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

While you may not be the sort of person who deadlifts heavy weights in the gym, it's probably a movement that you do on a daily basis without even realising it.

“It’s one of the most functional movements you can do,” says Stephanie McNally, a certified personal trainer and nutrition coach at Life Time Boca Raton.

She explains that actions such as picking up kids and groceries or moving furniture all use a deadlift pattern.

So, learning proper deadlift mechanics can build strength and help you to lift more safely in your day-to-day life.

McNally thinks that desk workers in particular could benefit from a regular deadlift.

“It’s a compound lift that trains the entire posterior chain, which matters more than ever now that so many of us spend our days sitting,” says McNally. “Sitting deactivates the exact muscles this lift is designed to wake back up.”

But it isn’t as simple as just picking up a barbell.

When McNally first started deadlifting, she found that she had some bad habits that she needed to break. The major one was not engaging her core properly.

“I didn’t understand what it actually meant to brace my core, and that’s still the number one thing I notice when I’m coaching others through their deadlifts,” she says.

Secondly, McNally was given some bad coaching advice that actually compromised her form: she was told to look up.

“The intent was to help flatten my back, but as the load increases, that cue actually puts unnecessary strain on the cervical spine,” she explains.

“It’s a superficial fix for a deeper positioning issue, and it’s one of the first things I coach people out of now.”

McNally fixed these issues by practising one simple move before her deadlifts: the stability ball dead bug.

Why the stability ball dead bug?

This move encourages the body to engage the core properly and keep the spine neutral—vital for a good deadlift.

“Even now, I use a stability ball dead bug as a priming movement before I deadlift,” says McNally.

“The ball gives constant feedback on core engagement, while the rib-cage-down, pelvis-tucked cue teaches the actual mechanics of bracing, so you can feel immediately if that position breaks down,” she adds.

She says that when you pair this move with steady breath control, it further encourages proper core engagement.

“Once I could feel that tension, and recognize the moment it broke down, I could carry that same awareness into the deadlift itself.

“What surprised me was how much this one fix cascaded into everything else,” she says.

“On the way up, I cue thinking about pushing the floor away rather than pulling the weight up, which keeps the drive coming from the hips and legs instead of the lower back.

“The same goes for keeping the bar close to the body: a proper brace keeps the ribcage aligned over the pelvis, which makes it easier for the lats to stay engaged, rather than letting the weight drift away and stress the lower back.”

How to do the stability ball dead bug

• Lie on your back with your knees bent to a 90° angle, holding a stability ball between your hands and knees.
• Apply steady pressure into the ball with both your hands and knees to activate the core.
• Set your position by drawing your rib cage down and slightly tucking your pelvis so your spine stays neutral.
• Maintain that tension as you slowly extend one arm overhead and the opposite leg out straight.
• Return to the starting position and switch sides.

Form tip: Inhale as you extend your arm and leg away from you and exhale as you draw them back in.

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

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

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

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

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

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

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

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

Two Tai Chi lessons for beginners

1. Lower your center

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

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

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

2. Synchronize your movement with your breath

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

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

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

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

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

One of the best tricks I’ve learned for staying consistent with exercise is removing the barriers between me and my workout.

That means leaving my fitness equipment in plain sight, so I can grab it when I have a spare minute.

However, I also have two small, curious kids, which means that it’s not safe for me to leave heavy dumbbells unattended.

For that reason, I’ve started using resistance bands instead.

This is the quick workout I’ve been using for the past few weeks to hit most of my major muscles in 20 minutes or less.

All you need to try it is a long-looped resistance band (I bought this set from Amazon) and an exercise mat.

20-minute resistance band workout

1. Quadruped glute kickback: 3 x 10-15 each side
2. Bent-over row: 3 x 10-15
3. Knee push-up: 3 x 8-10
4. Kneeling overhead press: 3 x 10-12
5. Optional finisher: Squat: 3 x 30sec

Rest for 15-30 seconds between sets.

Use a lighter band if you’re new to exercising with bands, but aim for the higher end of the rep range. This will allow you to focus on getting your form right while still challenging your muscles.

On days when I have more time, I add a few sets of fast-paced squats after doing the strength exercises. I like the cardio challenge, plus it ensures that my leg muscles get more of a workout.

1. Quadruped glute kickback

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

How to do it:

• Get on your hands and knees, with your hands underneath your shoulders and your knees underneath your hips.
• Pin the resistance band underneath your hands and loop it under the center of your right foot.
• Engage your core.
• Slowly extend and lift your right leg, until it is in line with your torso.
• Bend your knee to return to the starting position.
• Complete all repetitions on one side before switching to the other leg.

This is a glute-focused exercise but it’s a challenge for core strength and stability, too. Focus on engaging the muscles in your mid-body before you push back with your leg, to make sure you don’t wobble.

2. Bent-over row

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

How to do it:

• Stand with your feet hip-width apart and a slight bend in your knees.
• Loop one end of the resistance band underneath your feet and hold the other end in both hands.
• Engage your core.
• Keeping your back flat, hinge forward from your hips until your torso is at a 45° angle to the floor—this is your starting position.
• Pull the resistance band toward your ribs, keeping your elbows close to your sides.
• Squeeze your shoulder blades together, then lower the band back to the starting position with control.

3. Knee push-up

Sets: 3 Reps: 8-10 Rest: 15-30sec

How to do it:

• Get on your hands and knees, with your hands slightly wider than shoulder-width apart.
• Walk your knees back until your body forms a straight line from your shoulders to your knees.
• Engage your core.
• Slowly bend your elbows to lower your chest. Your arms should be out at a 45° angle from your torso and your body should remain in a straight line.
• Push through your hands to extend your arms and return to the starting position.

If you need to an easier, modified push-up, try doing a wall push-up or placing your hands on an elevated surface, like a couch. If you need more of a challenge, do push-ups on your toes instead.

I like to do one toe push-up, then the knee push-ups. Every two to three weeks, I’m increasing the number of toe push-ups I do in the routine to keep building strength.

4. Kneeling overhead press

Sets: 3 Reps: 10-12 Rest: 15-30sec

How to do it:

• Kneel on the mat with your torso upright, so your knees, hips and shoulders are in a straight line.
• Loop one end of the resistance band under your knees and hold the other end in both hands at shoulder height.
• Engage your core.
• Extend your arms to push the resistance band straight up, making sure you don’t arch your back.
• Lower with control.

Optional finisher: Squat

Sets: 3 Time: 30sec Rest: 15-30sec

How to do it:

• Stand with your feet hip-width apart, toes pointing slightly out.
• Keep your chest upright and clasp your hands together.
• Push your hips back and bend your knees to lower until your thighs are parallel to the floor.
• Push through your feet to stand upright.
• Continue at pace.

I like to add this fast-paced set of squats onto the end of the strength exercises to raise my heart rate and challenge my thigh muscles. Rather than focusing on a set number, I try and push myself hard for the 30 second. If you’re new to fitness, make sure you take a longer rest after this exercise.

A recent house move left me with just one weight: a 13lb (6kg) kettlebell—with the rest of my home gym equipment being placed in long-term storage.

Instead of giving up on strength training at home, I tried different techniques to create enough of a challenge with this one kettlebell to make working out worthwhile.

I tried a higher-rep count at first. While it worked, it made my workouts too long for my liking. Then I tried doing unilateral versions of my favorite exercises.

So my goblet squat became a Bulgarian split squat, and my deadlift turned into a single-leg Romanian deadlift.

Flush with success, I contacted Richard Bennett, a strength and conditioning coach and owner of Calibre Performance, to get an expert view on unilateral training, and a short routine readers could try at home.

Bennett agreed that unilateral exercises allow you to work with a lighter weight and still make progress, but he listed off plenty of other benefits.

• Unilateral exercises allow you to train each side independently, identifying and reducing muscle imbalances.
• They’re great for developing hip and trunk stability.
• For athletes, they are great for preparing for sports that rely on strength from the dominant side of the body (such as bowling, shotput, javelin).
• When you are injured, they allow you to continue working the unaffected limb.

He did flag that unilateral moves are not the quickest way to work out and stressed that, in most cases, fitness programs should contain both bilateral and unilateral exercises, which complement each other.

Unless you are injured or training for something specific, Bennett suggests approaching unilateral workouts by completing all reps on your weaker side first.

You can then match it with your stronger side to reduce muscle imbalances over time.

Bennett recommends the following three lower-body unilateral exercises, featuring some favorites he and I share.

1. Step-up

Sets: 3 Reps: 8-12 each side

How to do it:

• Stand in front of a box or other stable platform that allows you to place your whole foot securely on top without excessively rounding your lower back or rotating your pelvis.
• Engage your core.
• Place your left foot flat on the box, keeping your knee aligned over your toes.
• Push through your left foot to extend your knee and hip, lifting your right foot onto the box, maintaining a controlled and upright upper-body position throughout.
• Step down with control, leading with your right foot.
• Do all your reps on one leg, then switch legs.

Bennett says: “The step-up is simple, scalable and has a clear crossover to everyday tasks like climbing stairs. It also allows people to train one leg at a time without needing the flexibility or balance required for some more advanced single-leg exercises.

“It primarily trains the quadriceps and gluteus maximus, with contributions from the hamstrings and calves.”

2. Bulgarian split squat

Sets: 3 Reps: 6-10 each side

How to do it:

• Stand with the top of your right foot resting on a bench behind you, and your left foot far enough forward that you can descend without losing balance or lifting your heel.
• Engage your core.
• Bend your left knee to lower, keeping your knee aligned above your foot and letting it travel forward naturally in line with your toes.
• Descend as far as you can while maintaining control, keeping a neutral spine and your left foot flat on the floor.
• Push through your left foot to return to the starting position.
• Do all your reps on one leg, then switch legs.

Bennett says: “This is one of my favorite unilateral strength exercises because it provides a substantial training stimulus without requiring the same total external load as a heavy bilateral squat.

“It is easy to progress using dumbbells, kettlebells or a barbell, but can also be regressed to a bodyweight or supported version. Small adjustments to torso position and stride length can also make it slightly more knee (quad) or hip (glute) dominant.

“The main muscles involved are the quadriceps and gluteus maximus, with assistance from the hamstrings, adductors, calves and core muscles—responsible for stabilizing the hip and trunk.”

3. Single-leg Romanian deadlift

Sets: 3 Reps: 6-10 each side

How to do it:

• Stand holding a dumbbell or kettlebell in your right hand by your right side.
• Shift your weight into your left foot so you are ready to stand on your left leg, and bend your left knee slightly.
• Engage your core.
• Push your hips backward and hinge your torso forward, lowering the weight and lifting your right leg behind you as a counterbalance, keeping your keep your hips and shoulders square to the floor.
• Stop when you reach the end of your available hamstring range, or before your pelvis begins to rotate or your back rounds.
• Contract your glutes and drive your hips forward to return to standing.
• Avoid leaning backward or excessively extending your spine at the top of the movement.
• Do all your reps on one leg, then switch legs.

Make it easier: “For people struggling with balance, I usually regress to a kickstand variation or allow them to hold the wall lightly for support,” says Bennett. “Balance should not prevent the target muscles from receiving an effective stimulus.”

Bennett says: “Many programs include plenty of knee-dominant, single-leg work but neglect unilateral hip-dominant strength.

“The single-leg RDL develops the posterior chain [the muscles that run down the back of the body] while also challenging control of the pelvis, hip, foot and trunk. Holding the weight in the opposite hand creates an additional anti-rotation demand.

“This predominantly trains the hamstrings and gluteus maximus. The spinal erectors, adductors, foot and ankle muscles, and lateral hip stabilizers also contribute.”

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

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

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

Double-hop skater

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

How to do it:

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

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

Why the move has a new place in my workout routine

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

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

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

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

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

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

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

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

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

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

How to do the low-impact cardio workout

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

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

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

1. No-jump burpee

Time: 40sec Rest: 20sec

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

2. Slow cross-body mountain climber

Time: 40sec Rest: 20sec

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

3. Power lunge

Time: 20sec each side Rest: 20sec

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

No one is born knowing how to perform an exercise correctly. We all have to learn from scratch, even people who go on to become trainers and coaches.

I wanted to find out which exercises experts struggled with as beginners and, looking back with the perspective of a specialist, what helped them finally master it.

Camden Wilson, a fitness specialist at Memorial Hermann’s Rocket Sports Medicine Institute, tells Fit&Well that one of the moves that didn’t come easy was the Romanian deadlift (RDL), and he says it’s one of the hardest movements for his clients to master, too.

It’s an exercise everyone should learn how to do properly, though. It’s a great starting point for the hip hinge movement pattern, which is at the root of a whole family of exercises.

Plus, the RDL is an effective way to strengthen the muscles that run down the back of your body and getting the movement pattern right helps you pick heavy things off the floor safely.

Very few people nail a hip hinge at the first time of asking, with many people bending their knees too much, making the movement more of a squat, so Wilson’s general advice is to start with a light weight and move slowly.

“There’s plenty of time to load the movement once we get the right pattern down,” he says.

There’s a form guide below if you need an overview of the movement, but Wilson revealed a unique cue that made all the difference for him.

“I had to learn to have better foot pressure as I hinged,” he says. “This is one area most people are struggling with and not even realizing.”

As you lower, your weight will shift over your heels, but focus on maintaining pressure over your whole foot by pressing your big toe into the floor.

How to do the Romanian deadlift

• Stand with your feet shoulder-width apart, holding dumbbells or a barbell in front of your thighs.
• Bend your knees slightly and tuck your chin to your chest.
• Engage your core, squeeze your glutes and move your shoulders back and down to engage your lats (the large muscles in your back).
• Push your hips back and hinge your torso forward to lower the weights, keeping your hands close to your legs and your back in a neutral position.
• Lower as far as is comfortable, making sure your back doesn’t round.
• Push your hips forward to lift the weights and stand upright.

Form tip: To hinge at the hips, imagine you are trying to touch a wall behind you with your butt.

Alternative exercises

If you aren’t yet confident in your RDL form, Wilson recommends the following two exercises to build strength in the same areas.

They are both performed on gym machines, which will help you to master the form safely and get your body used to the mechanics of an RDL.

1. 45° back extension

“A 45° back extension trains hip extension and posterior chain development,” says Wilson. “Often, it can be easier for a newer lifter to execute than a full RDL.”

How to do it:

• Lie on your front on the machine with the pad just below the crease of your hips, allowing them to move freely. Place your calves under the bottom pad for stability.
• Start with your torso in line with your legs, then push your hips backward to lower your head and torso toward the floor.
• Only lower as much as you can while still maintaining control and tension with your hips and glutes.
• Drive your hips into the pad and squeeze your glutes to lift your torso back to the starting position.

Form tip: Don’t overextend at the top of the movement—keep your legs and torso aligned.

2. Seated hamstring curl

“The seated hamstring curl will target many of the same hamstring muscles as an RDL and can be a great option for overall hamstring development.”

How to do it:

• Sit on the machine with the lower leg pad under your calves, just above your ankle. Secure the higher pad firmly over your thighs—it should feel a little snug.
• Begin with your legs extended at the hips and a slight bend in your knees.
• Bend your knees and pull your heels toward your body.
• Pause at the bottom of the movement and then slowly and with control bring your legs back to the starting position.

If you haven’t jumped since you were in the school playground or you’ve been cautiously avoiding it, maybe it’s time to reconsider.

“The first thing that goes as we age is actually power, not strength. You lose that ability to jump,” says personal trainer Angie Wilkinson, aka the Strength Queen.

Jump training is also an effective way to look after your bones, because it can stimulate bone-building and improve density.

“Our bone density is highest at about 30 and then after that it’s declining. It [the decline] tends to accelerate in menopause because of the lack of oestrogen.”

One of Wilkinson’s favorite exercises for introducing impact is the pogo jump (or pogo hop), where you perform rapid bounces as if you’re on a pogo stick.

Unlike a conventional jump where you might focus on cushioning your landing, Wilkinson explains that the impact created in a pogo jump is intentional.

But you don’t need to launch straight into pogo jumps, especially if you haven’t jumped in a while or find jumping too strenuous on your pelvic floor.

You can work up to it with this five-level, beginner-friendly progression plan.

The moves

1. Seated foot taps
2. Marching
3. Stepping
4. Small hops
5. Pogo jumps

1. Seated foot taps

Sets: 2-3 Time: 30-45sec

• Sit on the edge of a sturdy chair or stool with your feet flat on the floor, hip-width apart.
• Raise both heels and tap the balls of your feet rapidly on the floor.
• Build up to a fast and light double tap.
• Keep your core engaged and chest upright—avoid hunching forward.

Form tips: Build a steady, comfortable rhythm rather than rushing—this is about getting your feet and lower legs used to quick, repeated movement. Breathe naturally and steadily throughout.

When to progress: If you can keep a steady rhythm for 45 seconds without your legs fatiguing or your form breaking down, you're ready to move on to marching.

2. Marching

Sets: 2-3 Time: 30-45sec

• Stand with your feet hip-width apart, holding the back of a sturdy surface lightly for balance if needed.
• Raise one knee toward hip height, then lower it and repeat on the other side.
• Build up to a steady marching rhythm.
• Keep your chest lifted and avoid leaning back as you raise each knee.

Form tips: Let your arms move naturally as if you are walking briskly. Keep your breathing steady and rhythmic.

When to progress: When you can march at a good pace with control and without holding onto anything for balance, you're ready for stepping.

3. Stepping

Sets: 2-3 Time: 30-45sec each side

• Stand in front of a sturdy step or low platform.
• Place one foot onto the step.
• Step up, pressing through your heel.
• Bring the other foot onto the step.
• Step back down one foot at a time.
• Alternate your leading foot each time, keeping your movements slow and intentional.

Form tips: Exhale as you step up, inhale as you step down—avoid holding your breath.

When to progress: Once stepping up and down feels controlled, with no wobbling or needing to hold on to anything for balance, you're ready for small hops.

4. Small hops

Sets: 2-3 Time: 30-45sec Rest: 30sec

• Stand on your right foot, with your left knee bent and left foot elevated.
• Hop onto your left foot, lifting your right foot and bringing your right knee up.
• Alternate feet and repeat.

Form tips: Avoid over-cushioning your landing—feeling the impact travel through your foot and leg stimulates your bones, whereas a soft landing absorbs the force away. Keep your breathing continuous, exhaling every few jumps. Rest as needed between small sets, this is about quality, not speed.

When to progress: When your hops feel light, your landing is controlled and you can maintain your form without any pain or discomfort, you're ready to try pogo jumps. Pogo jumps are a natural progression if you can do all four stages comfortably and with good control.

5. Pogo jumps

Sets: 2-3 Time: 10-15sec Rest: 30sec

• Stand with your feet hip-width apart, legs engaged and your knees slightly bent.
• Bounce continuously on the balls of your feet, using your ankles to drive the movement.
• Aim for a fast, light skipping motion.

Form tips: Land with control but let the impact travel through your foot and leg to stimulate your bones. Breathe out with each landing or every couple of jumps—avoid holding your breath. Keep your core braced throughout, and stop if you feel any joint discomfort, this move should feel springy not jarring.

Wilkinson says: “Once you’re consistently doing pogo jumps, research on jump training suggests aiming for around 20 to 50 jumps a day, three to four days a week, though this can be built up gradually and split across the day.

“To start, try 10-15 seconds of continuous jumping for two or three rounds, resting fully between rounds, and build up from there.

“Where possible, break jumps into smaller clusters with short rests—around 30 seconds—between rounds, as this is more effective for bone health than doing them in one long, unbroken set.

“Bone cells become less responsive to continuous loading, and brief rest periods between sets help restore that responsiveness.”

When to progress: There's no need to rush any stage—some people are happy to stay at the small hops or pogo jumps stage long term.

“Or you can progress onto single-leg pogo jumps. Impact-loading like this is one of the exercise categories most strongly linked to supporting bone health as we age, though everyone's starting point and pace should be individual.”

A strong mid-section is a runner’s secret weapon.

It helps your body absorb the repetitive impact of every stride, maintain an efficient upright posture, maximize the efficiency of your run and make the whole experience much more enjoyable.

That’s why personal trainer, ultramarathon runner and Realbuzz ambassador Sam Tomlinson insists that all his running clients include this five-move core workout in their weekly plan.

“Core training for runners is not just about strengthening the abdominal muscles,” he tells Fit&Well.

Instead, the trainer says runners should focus on building the glutes, hips, lower back and deeper trunk muscles, which all work together to keep the pelvis and spine stable while running.

“Running is essentially a series of repeated single-leg landings,” Tomlinson continues.

“The muscles around the side of the trunk and hips must prevent the pelvis from dropping or rotating every time the foot hits the ground.”

Here, the UK-based trainer shares the core workout he swears by and how it can be adapted for runners of all levels.

How to do this five-move core workout for runners

Tomlinson recommends completing this circuit after an easy run, once or twice a week.

“It is one I regularly use with my running clients, adapting the exercises to suit their current ability,” he says.

Perform the exercises in order, resting approximately 10 seconds between moves and one minute between rounds.

Complete three rounds in total, using Tomlinson’s regressions or progressions to match your ability.

1. Hollow hold

Time: 20-40sec Rest: 10sec

• Lie on your back and press your lower back into the floor by engaging your lower core muscles.
• Raise your head, shoulders and arms, then raise your legs to create tension through your whole body.
• Hold for your target time.

Make it easier: Bend your knees toward your chest to reduce the pressure through your lower back.

Make it harder: Extend your arms overhead and lower your legs closer to the floor.

2. Side plank

Time: 20-30sec each side Rest: 10sec

• Lie on your side with one foot stacked on top of the other, and rest your weight on your forearm, with your elbow positioned under your shoulder.
• Raise your hips to form a straight line from your head to your feet.
• Hold this position; avoid rotating forward or backward.

Make it easier: Keep your bottom knee on the floor to reduce the strain on your core.

Make it harder: Lift and hold your top leg away from your bottom leg.

3. Plank hip roll

Reps: 10 each side Rest: 10sec

• Get on your hands and knees.
• Step your legs back so your body forms a straight line.
• Lower onto your forearms, with your elbows directly under your shoulders.
• With your feet together, slowly lower your hips to one side, then the other.
• Control the rotational movement through your trunk while keeping your shoulders strong and stable.

Make it easier: Lower your knees to the floor and keep your hips low.

Make it harder: Slow the movement down and pause just above the floor on each side.

4. Bear plank shoulder tap

Reps: 8 each side Rest: 10sec

• Get on your hands and knees with your shoulders over your hands and your hips over your knees.
• Lift your knees just off the floor.
• Hold this position while you tap your left shoulder with your right hand, moving your arm as slowly as possible while keeping your back and hips level.
• Return to the starting position and repeat on the other side.

Make it easier: Perform the shoulder taps with your knees on the floor but keep your core engaged by pressing through your palms to engage your shoulder blades.

Make it harder: Move your feet closer together to increase instability.

5. Single-leg glute bridge

Reps: 10 each side Rest: 1min

• Lie on your back with your right knee bent and right foot flat on the floor, and your left leg extended.
• Place your hands on the floor by your sides for balance.
• Raise your hips and your extended left leg, avoiding any twist in your pelvis as you raise your hips.
• Squeeze your glutes at the top of the lift, then lower with control.
• Complete 10 repetitions in total, then switch sides.

Make it easier: Perform the movement with both feet on the floor.

Make it harder: Pause for a few seconds at the top of each repetition or place a dumbbell across your hips.

One of the best ways to strengthen your core is to tag in a friend, grab a resistance band and challenge your abdominal muscles the way they have to work in real life.

That means working to keep you stable, balanced and your spine protected.

Exercising with a friend rather than solo, according to a 2019 study, could also improve your mental wellbeing—something I’m sure you'll discover during this fun follow-along workout.

Designed by trainers Matt Van Mol and Cyan Koay, co-founders of Strong Band, this four-move routine is guaranteed to strengthen your entire core and get you smiling.

“This 12-minute routine trains your core the way it was designed to work: under tension and through a range of different movement patterns,” Van Mol tells Fit&Well.

Working with a partner, he adds, will ensure you don’t slacken off mid-set.

“With someone on the other end of the band, either pulling it away from you, or bracing so you can move with a strong core, you can’t fake it,” he says.

“Performing these partner workouts consistently will help you develop real-world, functional core strength that supports you in everything that life throws at you.”

How to perform this core workout

The four exercises Van Mol and Koay have selected in this workout are designed to stress test a wide range of the core’s key functions.

“Dead bugs challenge anti-extension and towel pull-ups improve lower back strength,” explains Koay.

“While side plank rows work on lateral stability and Pallof presses using your partner as the anchor build control through rotation.”

It might sound technical, she adds, “but it is designed to flow and meet you where you are at, no matter your current level of ability”.

Before hitting play on the follow-along video below, assign you and your partner the number one or two. Partner one will follow the male trainer, Van Mol. Partner two will follow the female trainer, Koay.

Try to keep pace with the trainers in the video, resting as needed.

You can use this workout as a standalone session or tag it onto the end of a full-body routine as an effective core-focused finisher.

Van Mol suggests aiming to perform it once or twice a week.

In the video, the trainers refer to “progress lines” on the band that help determine the amount of tension you’re working against. Progress lines are what separate Strong Band’s resistance bands from other brands, but you can still get just as effective a workout using a regular long-loop resistance band.

Van Mol and Koay also use two bands. One provides medium resistance and the other light resistance, so bear this in mind if you have a few bands to choose from.

Here’s the workout as a follow-along YouTube workout, posted on Strong Band’s channel, followed by form guides and reps for each exercise, in case you’re in the gym and can’t easily watch the video.

Watch the follow-along core partner workout

Exercise guides

1A. Banded dead bug

Sets: 2 Reps: 8 each side

• Place your exercise mats end to end and lie on your backs, with your heads next to each other.
• With both of you holding one end of the band in both hands, raise your arms straight up—there should be a challenging amount of tension in the band; adjust your positions until this is the case.
• Lift your legs and bend your knees to 90° until your knees are directly above your hips and your shins are parallel to the floor.
• Engage your core and gently press your lower back into the floor—this is your starting position.
• Exhale as you extend and lower one leg slowly, tapping your heel on the floor.
• Inhale as you return to the starting position.
• Repeat with the opposite leg.
• Continue, alternating sides with each rep and trying to move in unison.

1B. Banded pull

Sets: 2 Reps: 8

• Flip over onto your fronts, still both holding the band.
• Lift your chest and your feet slightly off the floor, and squeeze your glutes to stabilise your body.
• Pull the band into your chest like a row or pull-up.
• Hold briefly at the end of this range, then extend your arms back to the start position.
• You can either lower your chest and feet to the floor between reps or, for hold the raised position for an extra challenge.

2. Knees-down side plank with row

Sets: 1 Reps: 8 each side

• Use a lighter band if you have one for this exercise.
• Lie on your side, facing your partner, propped up on your forearm, with your knees bent and feet behind you.
• Engage your core and squeeze your glutes, then lift your hips so your body is in a straight line from your shoulders to your knees.
• Both of you should hold one end of the band in your top hand—this is your starting position.
• Partner two holds their end of the band by their hip and acts as the anchor point, and partner one pulls the band just past their hip, keeping their elbow tucked into their body.
• Partner one performs eight reps, then swaps roles with partner two.
• Complete all reps on one side, then change sides.

3. Pallof press with rotation

Sets: 1 Reps: 8 each side

• Stand side by side with your partner, with your feet hip-width apart and a slight bend in your knees.
• Both of you should hold one end of the band in both hands, with your fingers interlocked, and your arms extended in front of you at chest height.
• Step away from your partner to create tension in the band.
• Partner one should step to the front of your mat and partner two to the back of your mat—or if not using mats, position yourself so partner one is a bit in front of partner two.
• Keep your arms straight throughout as partner one brings their hands to their chest, then pushes out and rotates away from partner two as if in a woodchop motion.
• Return the band to the start with control.
• At the same time, partner two should be keeping their arms outstretched, hands in front of their chest, bracing against the force created by partner one.
• Keep your shoulders relaxed and breathing steady throughout.
• Partner one performs eight reps, then swaps roles with partner two.
• Complete all reps on one side then swap sides and repeat.

Healthy aging and maintaining your independence are great goals to have, even in your 20s and 30s.

However, once you creep past 40, they should be a big focus of your workout routine.

That’s why I teach all my clients over 40 the lateral lunge to balance.

This exercise strengthens lower-body muscles and improves full-body stability.

Kandis Daroski, a physical therapist and clinical program manager at Medbridge, says practicing these types of movements is crucial for aging well.

“Your 40s are a great time to be intentional about your side-to-side strength and your balance, before you ever notice a problem,” she says.

“In life, we move side to side, we go up and down curbs, we turn and twist. This exercise builds resilience, so your body is ready for whatever real life throws at it.”

How to do the lateral lunge to balance

This is a bodyweight version of the lateral lunge to balance but as you get stronger, you may want to perform it with a weight for an additional challenge.

Begin with one set of eight to 10 repetitions (reps), keeping them slow and controlled.

“By slowing down and controlling the movement, you’ll challenge the muscles more than moving quickly through 20 reps,” Daroski suggests.

Over time, build to 12 reps for two or three sets, two or three times per week.

If you're suffering from an injury or have other health issues, get clearance from your medical team before trying this move.

Reps: 12

How to do it:

• Stand with your feet hip-width apart and engage your core.
• Take a large step out to your right side with your right foot.
• Bend your right knee and push your hips back as you lower toward the floor.
• Keep your chest up and core engaged.
• Push through your right foot, bringing yourself back to center, and raise your right knee to hip height while balancing on your left foot.
• Pause briefly, then go straight into the next rep.
• Complete all the reps on one side, then the other.

Form tips: “In the lunge position, keep your chest up tall and hinge from the hips instead of rounding your upper back forward,” says Daroski. “Exhale as you push through your whole foot to come back up.”

Keep your toes pointing forward throughout the movement, and avoid letting your foot externally rotate as you step to the side.

How to make the lateral lunge to balance easier

If you’re a beginner, there are ways to simplify the exercise.

Instead of raising your knee to balance at the end of the movement, perform a standard lateral lunge by returning your foot to the floor.

You can also reduce your range of motion and limit how low you go when performing the lateral lunge.

If your leg isn't strong enough to support your weight yet, practicing step-ups and lateral step-ups will help build the muscles you need.

How to make the lateral lunge to balance harder

If you can do 12 reps of this exercise without feeling fatigued, you’ll want to increase the difficulty so that you don’t lose out on its strength-building benefits.

Hold a weight—a dumbbell, kettlebell or even a weight plate—at your chest as you do the exercise. Start with a light weight and when that starts to feel easy, try a weight in each hand.

Continue aiming for eight to 12 reps with good form. If you notice that your form starts to fail before you get to eight reps, use a lighter weight.

Your next progression is to add an overhead press by holding a weight in the opposite hand to your side-lunging leg and pressing it overhead when you raise your knee to balance.

Welcome to Workout Diaries, a series where we ask experts to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

It wasn't until she turned 21 that Bronté Terrell learned she was neurodivergent.

By that time, she'd already excelled at school and earned a place at a prestigious London drama college that would lead to a role on the British TV series Hollyoaks.

Yet, in the back of her mind, Terrell knew acting wasn't her true calling.

“My mum got me into spin classes and I ended up training as a fitness instructor as a way to cover classes when I wasn't acting,” she tells Fit&Well.

“Over the years, I found myself booking incredible acting jobs but being in the trailer with itchy feet because I just wanted to be moving.”

That yearning eventually led to her taking a leap of faith and throwing herself fully into the fitness industry as a Les Mills group fitness presenter.

She explains that it's the best move she ever made to help manage her symptoms of Attention Deficit Hyperactivity Disorder (ADHD).

“With ADHD you have a million and one different thoughts and all this energy,” says the 34-year-old.

“You get these extreme highs but also extreme lows. For me, my hook in is certainly exercise. It's such a healthy way to be able to channel your energy.”

Leading group fitness classes, in particular, is something she relishes.

“You're spinning so many plates when you teach classes.

“Your attention and focus is on your members, keeping them moving safely and effectively. You're pulling from memory to deliver choreography or workout plans in time to the music.”

All that multitasking, says Terrell, “lends itself incredibly well to a brain that has a thousand and one thoughts going on anyway”.

High-tempo fitness classes can be similarly beneficial for participants whose minds are always racing, she adds.

“If you are an ADHD person or have a brain that's got a thousand and one things going on, it's just an opportunity to shut the door on everything else and lock in on this moment.

“That intensity pushes you to think about nothing else for that 30 or 45 minutes.”

Below, Terrell shares the weekly workout schedule that helps calm her active mind, along with advice for anyone looking to build their own fitness routine.

Bronté Terrell's week as a Les Mills instructor

Outside of the fitness studio, Terrell says she loves cycling and competing in triathlons.

“If I have events booked in I'll kind of sharpen up for that discipline,” she says.

Otherwise her primary focus is staying fit, healthy and ready to deliver her best effort in every Les Mills class.

“I've learned the hard way that it can't just be high impact all the time. It's important to have a blend of stretching and mobility, and Pilates.”

Classes vary from Les Mills' spin-focused Sprint class to signature strength workout Bodypump, and Shapes—which blends power yoga with barre.

Bronté Terrell's weekly workout routine

Here is what her typical week in workouts looks like.

Monday
Leads two 30-45min Les Mills classes in the AM and PM.

Tuesday
Leads two Les Mills classes in the AM and another 30min class in the PM.
She then tags her own 30min push/pull strength session in the gym onto her final class.

Wednesday
Leads two 45min Les Mills classes in the AM and one 45min class in the PM.

Thursday
Leads two Les Mills classes in the PM.
She then tags her own 30min full-body push/pull strength workout onto her final class.

Friday
Leads two 45-55min Les Mills classes in the AM.
She then keeps the afternoon and evening reserved for “me time”.

“I might spend it with my family. I love walking. I'm really fortunate that I live near the forest where I can get out and walk. I love music so I might go out to an event,” says Terrell.

Saturday
Leads two 45min Les Mills classes in the AM.

"Saturday is like the sign off day. We have a real blast out. I teach spin on that day so it's like a party on a Saturday morning," she says. “And then: rest.”

Sunday
Rest day.

“This is non-negotiable unless I’m doing an event,” she says. “Rest is just as important as work, especially at the end of a full-on working week.”

Bronté Terrell on how to build a routine to match your mood

Terrell found her calling in leading group exercise classes, but experimenting with a variety of classes as a member expanded her fitness horizons and taught her new skills.

Here's her advice for anyone new to exercise.

1. Find the thing that sets your soul on fire

If you're sitting in a yoga class or Pilates studio and find your mind wandering “a million miles an hour” you don't have to stick with it if it doesn't bring you joy, says Terrell.

“Instead, find the thing that sets your soul on fire. Find the thing that gets you hooked.”

Terrell says that class for her was cycling to music.

“I only ever wanted to teach because I just loved cycle [classes]. I love how riding on that beat of the music comes together with this energy and atmosphere.

“I was like, ‘Oh my god. This is like the closest thing to being in the club, but in a healthy way.’ That's what got me hooked. Cycle to music is my heart and my love.”

2. Use group exercise classes to expand your fitness skillset

Classes are another safe space to introduce your body—and mind—to new forms of exercise.

For Terrell, Les Mills' Bodypump strength class helped build confidence that meant she knew how to lift weights effectively on the gym floor.

“People often tell me they want to step on the weight floor but don't know what to do,” she says.

“For me, learning how to lift and pick up weight, and learn movements I'd never done before, like a clean and press: those foundations were learned in doing Les Mills' strength-based program.

“That's one of the beautiful things about Les Mills programs. They are accessible to everybody and can be the stepping stone into other things in the fitness world.”

3. Remember your get-out-of-jail-free card

Of course, dabbling with lots of new classes could result in you landing in a workout that doesn't suit your present mood.

At times like these, teeing up your get-out card is one of the tricks of the trade.

“I always say, if you're ever trying out a class and not sure if it's going to be for you, tell the instructor that you've got an important phone call you're waiting for,” says Terrell.

“It's like a get-out-of-jail-free card.”

You can use it to slip out of a class without interrupting the instructor or making them feel bad.

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

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

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

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

The exercises

These are the three exercises that Helfrich recommends:

• Sit-to-stand
• Wall push-up
• Squat

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

1. Sit-to-stand

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

How to do it:

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

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

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

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

2. Wall push-up

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

How to do it:

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

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

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

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

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

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

3. Squat

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

How to do it:

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

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

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

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

Trainer Jason Walsh's celebrity clientele reads like a stroll down Los Angeles' iconic Walk of Fame. Matt Damon, check. Emily Blunt, check. Bradley Cooper, check.

The Hollywood trainer and co-founder of plant-based protein brand RISE311 is behind some of the most eye-catching physical transformations to grace the silver screen.

From John Krasinski in 13 Hours to Miles Teller in Top Gun: Maverick and Brie Larson in Captain Marvel, the 50-year-old strength and conditioning coach is well-versed in building blockbuster muscle.

But regardless of their fame or past sporting pedigree, there are six fundamental movement patterns he gets everyone who walks through his gym door to master before moving on.

Fail to do so, he says, and everything falls apart.

“The foundations are so important,” he says, moments after cutting short a remote training session with Road House actor Jake Gyllenhaal to speak with Fit&Well.

“You might have a plan to build this beautiful house, but if you don’t anchor the house with an incredible foundation, something could come along that just f**** it all up, you know.”

Walsh prefers to nail down those fundamentals with primitive movement patterns we’ve learned since birth: lunging, squatting, carrying, rotating, pushing and pulling.

“These are the basics,” he says. “These are the fundamentals of the house.”

Failure to master these fundamentals, he argues, is the reason most people struggle to build momentum and consistency with exercise.

“If you don’t, you’re going to get hurt. You’re going to get frustrated. You’re going to get p****d off and you’re going to stop. Then this whole cycle starts over again.”

Pressed on which of his Walk of Fame celebrities still practice these fundamentals, and how often, he replies: “Everyone. Every day.”

“We work them into our warm-ups. We never ever lose the fundamentals. It’s not an Instagram workout. It’s not flashy or cool. We teach people. We stress them. We rinse and repeat.”

Over time, through repetition, that mentality builds discipline, he says.

It builds the foundations that allow you to build the house—or body—fit for the big screen.

“You can’t replicate it. There’s no pill for it. There’s no shortcut.”

How to put Walsh’s advice into practice

Whenever Walsh works with a new client—celebrity or otherwise—he starts with a movement screen to address any injuries or weaknesses.

“I treat everybody like they’re new,” he says. “We do an assessment. I look to see how their body moves, look for the red flags and then I address those issues.”

His work with The Odyssey star Matt Damon is a prime example.

“He’s a client I’ve worked with for years and years. [Before our first session] he was very frustrated. He told me his shoulder hurt and he couldn’t lift his arm over his head. He couldn't play with his kid because his back hurt.”

Previous trainers, he explained, hadn’t addressed underlying issues and asymmetries.

Walsh took two weeks to unlock Damon’s tight shoulder. Then another two to fix his back.

“It was like this weird ah-ha moment. At that point he was like, ‘Dude, I’m all yours. You’ve earned it.’ All of that stuff gave Matt the foundation and ability to train hard.”

To resolve long-standing imbalances, as he did with Damon, Walsh will break down and rebuild six key movement patterns: the lunge, squat, carry, rotation, push and pull.

These will then become the cornerstone of every warm-up, using bodyweight and isometric holds to improve muscular strength and joint stability.

Here’s how you can apply Walsh’s technique to your next workout.

Build your session by choosing one exercise from each of the options below. Each variation increases in difficulty from left to right.

Perform each exercise as straight sets for two to three sets of 10-12 reps (30-60sec for the carries), resting 60 seconds between sets.

Pick a weight that allows you to perform each exercise with good form but that challenges you to complete each set flawlessly.

The options:

• Lunge: Split squat, reverse lunge, Bulgarian split squat
• Squat: Sit-to-stand, bodyweight squat, goblet squat
• Push: Wall push-up, push-up, dumbbell bench press
• Pull: Inverted row, dumbbell bent-over row, pull-up
• Carry: Farmer’s carry, suitcase carry, waiter’s walk
• Rotation: Russian twist, dumbbell wood chop, cable Pallof press

For example, a beginner-friendly version could look like this, resting 60sec between sets:

1. Split squat: Sets: 2-3 Reps: 10-12

2. Sit-to-stand: Sets: 2-3 Reps: 10-12

3. Wall push-up: Sets: 2-3 Reps: 10-12

4. Inverted row: Sets: 2-3 Reps: 10-12

5. Farmer’s carry: Sets: 2-3 Time: 30-60sec each side

6. Russian twist: Sets: 2-3 Reps: 10-12 each side

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

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

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

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

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

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

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

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

10-minute beginner HIIT workout

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

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

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

Exercise guides

1. Overhead march

Time: 45sec Rest: 15sec

How to do it:

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

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

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

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

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

2. Squat to calf raise

Time: 45sec Rest: 15sec

How to do it:

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

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

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

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

3. Reverse lunge to knee drive

Time: 45sec Rest: 15sec

How to do it:

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

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

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

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

4. Bear crawl hold

Time: 45sec Rest: 15sec

How to do it:

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

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

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

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

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

5. Lateral shuffle to rotational punch

Time: 45sec Rest: 15sec

How to do it:

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

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

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

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

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

One of my favorite exercises to address a declining sense of balance is the weighted overhead march.

This move targets the muscles in your deep core that are responsible for supporting your pelvis and spine, keeping your body upright and stable as you move.

Dr Andrea Osborne, a physical therapist, mobility trainer and work-life balance coach with Work Life Wellness, agrees that it's a great way to build stability.

“The core is engaged to keep you stable for both marching and maintaining an overhead position,” she explains.

She says it also challenges you to maintain balance on one leg at a time, while building muscular endurance in your shoulder and arm as you hold a dumbbell overhead.

How to do a weighted overhead march

Set: 3 Reps: 10 each side

• Stand with your feet hip-width apart, holding a dumbbell or kettlebell on your shoulder.
• Engage your core and press the weight overhead.
• Raise one knee to hip height.
• Pause briefly.
• Lower your knee and repeat on the other side.
• Complete your repetitions on one side, then switch arms.

Start by doing three sets of 10 repetitions on each side, three to four times per week.

“As you get stronger, then you can do it more frequently,” says Osborne.

You’ll need a moderately heavy weight for this exercise.

Always get approval from your medical team before trying a new exercise if you have injuries or limitations. Stop if the move causes pain.

“This may be difficult if your balance is a bit shaky, so feel free to rest your other hand on a surface,” says Osborne.

“As you get stronger, use just your fingertips for balancing until you are ready to be hands-free.”

How to modify and progress the weighted overhead march

Make it easier: Remove the weight and perform a bodyweight standing march with your arms by your sides. This still strengthens your deep core and sharpens your balance.

As your strength improves, you can do a bodyweight overhead march, with one or two arms extended overhead while marching.

Once that feels easy, try holding a light weight in one (2-3 pounds).

Make it harder: Use a heavier weight or extend how long you march for.

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

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

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

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

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

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

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

How to do the home barre workout

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

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

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

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

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

1. Plié squat

Reps: 4-8 each stage

How to do it:

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

2. Barre squat sequence

Reps: 4-8 each step

How to do it:

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

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

3. Supported side-lying leg lift sequence

Reps: 4-8 each step, on each side

How to do it:

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

4. Supported push-up sequence

Reps: 4-8 each step

How to do it:

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

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

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

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

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

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

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

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

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

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

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

1. Diaphragmatic breathing

Sets: 3 Time: 30sec Rest: 15sec

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

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

2. Dead bug

Sets: 3 Time: 30sec Rest: 15sec

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

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

3. Dead bug heel taps

Sets: 3 Time: 30sec Rest: 15sec

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

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

4. Dead bug leg extension

Sets: 3 Time: 30sec Rest: 15sec

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

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

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

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

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

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

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

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

The six bodyweight moves

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

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

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

Complete three rounds.

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

1. Up down

Rounds: 3 Time: 30 seconds

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

2. Crab walks

Rounds: 3 Time: 30 seconds

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

3. Arm circles and lateral steps

Rounds: 3 Time: 30 seconds

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

4. Triceps flutters

Rounds: 3 Time: 30 seconds

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

5. Standing side to front crunch

Rounds: 3 Time: 30 seconds

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

6. Modified hollow hold

Rounds: 3 Time: 30 seconds

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

I struggle to get my steps in sometimes and that’s when an indoor walking workout can come in handy.

It’s a great way to boost my step count without even leaving the house, which as, a single mom with limited childcare, is a godsend.

I’ve tried plenty of sessions on YouTube, and tried five of the most popular 1,000-step walking workout videos.

I prefer the shorter videos because I can squeeze them into a desk break, or while I’m on lunch.

So I was intrigued when I discovered this 1.0 Mile Happy Walk from Walk at Home by Leslie Sansone, which has racked up over 150 million views over two videos (the original video had a glitch and was reposted).

This makes it the most-watched indoor walking workout on YouTube, and as far as I’m concerned, worth a try.

Watch the 1.0 Mile Happy Walk

My experience trying the 1.0 Mile Happy Walk

I gave the workout a try myself, and here’s what I discovered.

1. The 15-minute format made it very easy to fit in

The workout only takes 15 minutes and you don’t need any equipment, or even much space, making it ideal to do in a lunch break or even between meetings.

It involves four easy steps: walking on the spot, side steps, kicks and a march.

Sansone also makes you do some walking forward and backward as well as side to side, so it’s great for coordination, too.

For someone who struggles to fit activity into my day, I found it was a convenient way to get moving. And because it is all low-impact, it’s well-suited to people new to exercise or returning after a break.

2. It worked more than just my legs

I expected my legs to do all the work but I could feel my whole body getting involved.

Rather than just accumulating steps, the workout ask you to move in different directions and encourages you to move your arms as well.

I went from doing overhead presses to shoulder rolls and lateral side reaches, as well as pumping the arms while power walking.

We did a hamstring curl with arm pull-backs, a standing crunch and even the grapevine—which reminded me of doing my mum’s workout videos as a teenager.

This made it feel like more of a workout than simply marching to hit a step target.

3. It got my heart rate up without feeling too intense

My Apple Watch recorded my heart rate at 93 bpm at the start, peaking at 131 bpm, with an average of 116 bpm.

It also estimated that I burned 98 calories in total.

I have to say, even though it wasn’t as challenging as my normal strength training sessions, and I wasn’t super sweaty, I was still surprised by how much effort it took for something labelled a walk.

The continuous marching, broken up with faster steps and larger movements, made it a gentle cardio session.

4. It was really fun

Exercise doesn’t need to be about getting your personal best or dripping in sweat by the end. It can just be about having fun while moving your body.

I spend a lot of time writing on my laptop, so taking a desk break to move—particularly doing something fun and playful, which felt a bit like a line dancing lesson—was a big mood booster.

I’ll definitely do this one again, particularly as it’s so quick and easy to fit into my busy schedule.

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

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

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

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

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

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

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

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

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

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

How to do the moves

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

1. Single-leg balance

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

How to do it:

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

2. Heel raise

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

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

3. Glute bridge

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

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

4. Dead bug (same side variation)

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

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

5. Resistance band pull-apart

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

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

6. Squat hold

How to do it:

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

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

7. Walking lunge

How to do it:

Sets: 1 Time: 60sec Rest: 30sec

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

Why the moves work

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

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

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

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

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

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

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

Lifting weights is one of the best ways to future-proof your body against injury and the physical effects of aging. That’s because adults lose between 3% and 8% of their muscle mass each decade after they reach 30.

Weightlifting can help combat this muscle loss, which is why Holly Fivian founded Holsm, a strength workout platform for midlife women.

If you’re completely new to exercise, Fivian recommends starting with bodyweight movements to help you get used to fundamental movement patterns like squats, push-ups and lunges. But if you’ve tried these movements before, adding a couple of dumbbells to your workouts could make all the difference.

“Once these movement patterns become habitual and you know what good form looks and feels like, you can start playing around with movement,” Fivian explains.

“You can add heavier weights, change your arm or hand position, try different squat, hinge, push, pull and lunge variations or change your tempo or range of movement.

“This is where training becomes fun.”

Below, Fivian has shared the dumbbell workout she always starts beginners with. Choose a pair of medium dumbbells and give it a go.

Holly Fivian’s beginner dumbbell workout

Fivian’s workout consists of five moves:

1. Goblet squat: 3 x 30sec
2. Romanian deadlift: 3 x 30sec
3. Lunge: 3 x 30sec
4. Chest press: 3 x 30sec
5. Bent-over row: 3 x 30sec

Workout timer

Form guides

1. Goblet squat

Sets: 3 Time: 30sec Rest: 15sec

• Cup the top head of a vertical dumbbell in both hands, holding it in front of your chest.
• Stand with your feet shoulder-width apart and your toes pointing slightly outwards.
• Engage your core.
• Inhale as you push your hips back and down, and bend your knees, keeping your weight through your heels and gently pushing your knees outwards so they stay in line with your toes.
• Push through your heels and squeeze your glutes to return to standing, exhaling through pursed lips.

Trainer tip: “Think: knees gently out, heels grounded, glutes on.”

2. Romanian deadlift

Sets: 3 Time: 30sec Rest: 15sec

• Stand holding dumbbells in front of your thighs, with your palms facing you and a slight bend in your knees.
• Engage your core.
• Push your hips back, allowing the dumbbells to lower close to your legs as your torso tips forwards. Keep your head in line with your spine and maintain a long, strong back.
• Stop when you feel a stretch through the backs of your thighs, then exhale and drive your hips forwards and squeeze your glutes to return to standing.

Trainer tip: “This is a hinge rather than a squat. Think about sending the hips backwards.”

3. Lunge

Sets: 3 Time: 30sec Rest: 15sec

• Cup the top head of a vertical dumbbell in both hands, holding it in front of your chest.
• Stand tall and engage your core.
• Step forwards (or backwards if that feels more comfortable) and bend both knees to lower, maintaining an upright posture and keeping your front knee tracking over your foot, rather than allowing it to collapse inwards.
• Push through your heel to return to standing, exhaling through pursed lips.
• Repeat on the other side, alternating sides with each rep.

Trainer tip: “Use a wall or chair for additional stability if needed.”

4. Dumbbell chest press

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back holding dumbbells next to your chest, with your elbows bent to 90° and upper arms resting on the floor.
• Engage your core.
• Press the dumbbells straight up, extending your arms and exhaling through pursed lips.
• Lower the weights slowly and with control as you inhale.

Trainer tip: “Engage the core by tucking the ribs and the pelvis before pressing the dumbbells overhead.”

5. Bent-over dumbbell row

Sets: 3 Time: 30sec Rest: 15sec

• Stand holding dumbbells by your sides with your palms facing you and a slight bend in your knees.
• Push your hips back, allowing the dumbbells to lower close to your legs as your torso tips forwards—this is your starting position.
• Exhale as you lift the weights to your torso, drawing your elbows backwards towards your mid-back or hips, rather than towards the ceiling.
• Slowly lower the dumbbells as you inhale, keeping your torso still and avoiding shrugging your shoulders.

Trainer tip: “Keep your head in line with your spine, shoulders away from your ears and torso strong and still. The movement comes from your arms and back, not from swinging your body to get the weights up.”

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

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

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

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

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

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

Fivian’s workout consists of five moves:

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

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

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

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

1. Glute bridge

Sets: 3 Time: 30sec Rest: 15sec

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

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

2. Squat

Sets: 3 Time: 30sec Rest: 15 sec

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

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

3. Press-up

Sets: 3 Time: 30sec Rest: 15sec

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

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

4. Mountain climbers

Sets: 3 Time: 30sec Rest: 15sec

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

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

5. Plank shoulder taps

Sets: 3 Time: 30 secs Rest: 15 secs

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

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

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

I've been traveling around and visiting family recently and haven't had access to my usual weights and exercise equipment.

This means that I've had to switch up my core training.

Mostly, I've been following online workouts from my favorite trainer, Amy Kiser Schemper.

Her YouTube channel (Bodyfit by Amy) features lots of equipment-free workouts you can do anywhere.

Her routines are short but effective, with minimal rest times. I like her gentle way of explaining the moves, too.

Here are three of my favorites that you can do at home.

My favorite Bodyfit by Amy workout for beginners

The 25-minute Pilates-inspired core workout is designed for beginners.

It features two of my favorite core moves: dead bug, which fires up deep core muscles and challenges your coordination, and side plank, which works the obliques on the sides of your torso.

Schemper also includes clamshells, which strengthen muscles around your hips and glutes. It's a great move for rebuilding hip strength and mobility if you spend a lot of time sitting down.

My favorite standing abs Bodyfit by Amy workout

Not every core workout has to happen on a mat.

When I don't want to get on the floor, I turn to this 12-minute standing session.

It features just six moves and requires no equipment, but the faster pace will get your heart rate up.

Many of Schemper’s moves are contralateral (moving opposite sides of your body), so they challenge your coordination.

As a lot of the exercises are performed on one leg, they also test your balance—something I’m working on now that I’m approaching 50.

My favorite cardio and core Bodyfit by Amy workout

This fun 25-minute workout begins with a dynamic warm-up followed by two circuits and a mix of standing and mat-based core moves.

Schemper keeps the intensity up and the good vibes high as she guides you through moves such as standing mountain climbers, cross punches and knee-hop punches.

I like this one because it's pacy. I finish it feeling energized and satisfied that I’ve worked hard.

Welcome to Workout Diaries, a series where we ask experts to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Meggan Berg has been in the health and fitness industry for more than 20 years. In that time, she's worked as a trainer, yoga teacher, and group class leader.

Nowadays, she's in charge of the day-to-day running of Life Time’s Baybrook studio.

While she leads fewer classes than she used to, she still finds time to dedicate to her own health and fitness.

“My biggest priorities are consistency and progression,” she says. “Consistency drives progress and progress keeps me inspired.”

She adds that she tries to keep a goal in mind for every workout, so she’s motivated and working toward something.

Sometimes, that goal is more formal, particularly when she has a competition to work toward, but sometimes it's simply to be stronger than she was yesterday.

She makes a point of keeping her routine varied and fun.

“By the end of each week, I want to feel well-rounded,” she says.

“That means balancing strength training, conditioning, mobility and recovery so I'm not just improving one area of fitness but building a body that is strong, resilient and capable for the long term.”

Meggan Berg's weekly workout routine

Berg works out for 30 minutes to an hour in the late mornings.

“Late mornings are my sweet spot because they fit my schedule best and allow me to show up at my best,” she says.

On her days off, Berg prioritizes walking and practicing yoga to stay active while recovering.

“Not every day has to be high intensity, but every day is an opportunity to move.”

Monday morning
Conditioning workout

Tuesday morning
Strength workout

Wednesday morning
Conditioning workout

Thursday morning
Strength workout

Friday morning
Yoga

Saturday morning
Strength, conditioning and Olympic lifting

Sunday morning
Walk or run

Sunday afternoon
Active recovery

Meggan Berg's tips for developing an exercise routine

1. Set goals

Berg relies on clear goals to keep her motivation up and her workouts progressing.

“Goals don't just give you something to achieve; they give you a reason to show up, even on the days you don't feel like it,” she explains.

“Find something that challenges you, create a plan, trust the process and keep putting in the work.”

Currently, Berg is training for the Life Time LT Games, which take place in October.

“Training has just begun, but working toward this ambitious goal keeps me motivated, focused and gives me a true sense of purpose.”

2. Build consistency

“Progress happens one day, one workout and one choice at a time,” says Berg.

“Find a routine that works for you, stay committed and keep moving. Your body will thank you.”

She explains that this consistency creates lasting results.

“Be consistent, even when you're tired, busy, overwhelmed or life feels chaotic,” she says.

“There will always be obstacles, unexpected challenges and reasons to put yourself last. Choose to show up anyway.”

3. Prioritize variety

“Our bodies are built to move, and consistency doesn't mean doing the same workout every day. It means adapting, staying active and continuing to prioritize your health no matter where life takes you,” says Berg.

“I do it all: strength training, conditioning, mobility and yoga all have a place in my routine.”

That isn’t to say she doesn’t have workouts she prefers.

“If I had to pick a favorite piece of equipment, it would be the barbell,” she says.

“There is something incredibly empowering about lifting heavy. It makes me feel strong, capable and confident.”

She adds that she loves working with kettlebells, dumbbells, resistance bands and anything that supports functional movement and a full range of motion.

“Every tool has its purpose, and together they help me build strength, improve mobility and stay prepared for whatever challenge comes next.”

4. Set aside dedicated, non-negotiable time

“I intentionally block [workout] time on my calendar and treat it like any other important appointment because my health is a priority,” says Berg.

She adds that having dedicated time for herself allows her to recharge, stay focused and bring more energy to the rest of her day.

“When I take care of myself first, I'm able to better serve my team, my family and those around me,” she adds.

“Prioritizing your wellbeing isn't selfish; it's one of the best investments you can make.”

It’s rare to make it to your 40s with the exact same level of physical ability you had in your 20s or 30s.

Injuries and muscle loss can impact how we move, but this doesn’t have to be the case.

“Losing strength and mobility isn't an inevitable part of aging, but it is something we need to work against,” says Mark Harris, a certified strength and conditioning coach.

“After 40, we naturally begin to lose muscle mass, power and joint mobility if we don't continue challenging our bodies.”

Harris tells Fit&Well that you don't need hours of free time or dozens of complicated exercises to combat these losses.

“Focusing on a handful of functional movements can help you stay strong, mobile and independent for years to come,” says Harris, who is also an ambassador for Mirafit weighted vests.

The instructor has create a quick three-move routine to keep you strong.

He recommends performing the following exercises as a continuous circuit. Rest for 45-60 seconds at the end of each round before starting the next.

The three exercises are:

• Deep squat
• Seated overhead press
• Fast step-up

Below Harris guides you through each move.

1. Deep squat

Rounds: 3 Reps: 10-12

How to do it:

• Stand with your feet shoulder-width apart. If using a weight as demonstrated, hold it close to your chest.
• Engage core, push your hips back and bend your knees as if sitting on a low chair.
• Lower yourself as deep as you comfortably can while keeping your chest lifted and your heels flat on the floor.
• Push through your feet to stand, then repeat.

“The squat is one of the most important movement patterns we perform,” says Harris.

“Whether you're getting off the sofa, standing up from a dining chair or climbing out of the car, you're relying on the same muscles and joints.

“Practicing deep squats or standing up from a low chair without using your hands helps preserve mobility through the hips and ankles while strengthening the glutes and thighs.”

Once bodyweight squats stop feeling challenging, Harris suggests holding a weight or adding a weighted vest.

2. Seated overhead press

Rounds: 3 Reps: 10-12

How to do it:

• Sit on a sturdy surface with your knees bent and your feet flat on the floor.
• Hold a pair of dumbbells at shoulder height with your palms facing forward or slightly inward.
• Keep your chest lifted and your back straight. Avoid rounding your shoulders or hunching forward.
• Press the weights straight overhead until your arms are fully extended.
• Slowly lower the weights back to the starting position at shoulder height under control, then repeat.

“As we age, it's common for our shoulders to become stiffer and our posture to become more rounded, particularly if we spend long periods sitting at a desk,” says Harris.

“Regular overhead pressing helps strengthen the shoulders and upper back while encouraging the joints to move through their full range of motion.

“Maintaining overhead strength also makes everyday tasks, such as reaching high shelves or lifting groceries into cupboards, feel much easier.”

3. Fast step-up

Rounds: 3 Time: 20-30sec each side

How to do it:

• Stand in front of a sturdy step or box.
• Place one foot firmly on the step and drive through it to lift yourself onto the box as quickly and explosively as possible.
• Step back down slowly.
• Repeat on one side for 20-30 seconds, then switch legs.

“One of the physical qualities we lose fastest as we age isn't strength, but power [how quickly we can produce force],” explains Harris.

“This quality is particularly important for preventing falls, because recovering from a trip relies on reacting quickly rather than simply being strong.”

He tells Fit&Well that fast step-ups train the fast-twitch muscle fibers we rely on to generate power, while remaining an accessible exercise for most people.

“The aim isn't to jump as high as possible, but to move with intent and stand up quickly before lowering under control.”

Complicated workouts and grueling fitness routines can make exercise feel like a chore.

But moving your body can be fun—that's the ethos of trainer Lucy Borrie's workout method BeBody, which is inspired by 80s aerobic workouts.

“We’ve combined aerobics, strength training, and Pilates into a single session, giving you the benefits of three workout types in one full-body experience,” she says.

Borrie's method is about enjoying movement without compromising on results, which is why she focuses on moves that provide both a cardio and strength challenge.

Here are two of her favorites that she often includes in BeBody workouts.

Try the two-move strength and cardio workout

This is a circuit-style workout, which means you do the exercises one after another.

Borrie recommends completing the circuit twice with minimal rest.

“Start slow and then speed up your movement,” Borrie says.

She also says doing the mini workout to a good playlist is “essential”, so blast something you enjoy while doing these moves.

1. Squat to lunge

Reps: 5-10 each side

• Stand with your feet hip-width apart and turned out slightly.
• Bend your knees and lower your hips until your thighs are parallel with the floor or lower.
• Return to standing.
• Step your right foot back, lowering your back knee toward the floor.
• Return to standing.
• Repeat the squat and then repeat the lunge on the opposite side.

Plank combination

Reps: 5-10 each side

• Come to your hands and knees, with your arms straight and your hands beneath your shoulders.
• Step your feet back so you're in a high-plank position, with your body in a straight line.
• Raise your right hand and tap your left shoulder.
• Return to the high plank position and repeat on the other side.
• Bring your right knee to your left elbow.
• Return to the high plank position and repeat on the other side.
• Complete this two-move combination 10 times.

It’s natural for mobility to decline as we age, but some movements tend to become harder before others.

Courtney Fitzpatrick, physical therapist at Hinge Health, sees these mobility changes regularly with her clients.

“The movements that often become more difficult first are the ones that require balance, power, quick reactions, strength, coordination, and mobility,” she says.

According to Courtney, the movements and attributes that are most likely to disappear first as we age are:

• Floor transfers (the ability to get on and off the floor)
• Movements reliant on leg strength (like squatting up and down)
• Eccentric control (the active lengthening of a muscle under load)
• Thoracic and cervical rotation (for example, turning your head to look over your shoulder)
• Hip mobility
• Balance

But we don’t have to accept that these movements are lost to us once we reach a certain age.

Below, Courtney shares a short strength routine that can be done a couple of times a week to slow the loss of these movements, and keep us moving healthily as we age.

1. Seated thoracic twist

Sets: 1 Reps: 8 each side

How to do it:

• Sit upright toward the front of a chair with both feet flat.
• Place your hands across your chest.
• Exhale and rotate your upper body to one side, keeping your hips and knees facing forward.
• Inhale and rotate your torso back to facing forward.
• Exhale and repeat on the other side.
• Avoid forcing the movement through your neck.

How it helps: This one improves upper-back rotation for everyday movements like reaching, turning and looking behind you.

2. Sit to stand

Sets: 2 Reps: 10 Rest: 30–60sec

How to do it:

• Sit in a chair with your feet hip-width apart.
• Lean forward from your hips, keeping your back long.
• Press through your feet to stand.
• Slowly lower back into the chair.

How it helps: Sit-to-stand helps build the leg and hip strength needed for things like getting out of a chair and climbing stairs.

3. Standing hip flexor stretch

Sets: 1 Reps: 2 each side Time: 30sec

How to do it:

• Stand beside a chair or counter for support.
• Step one foot back, keeping the heel lifted and both toes facing forward (if you don't need support, it can also be done by stepping forward, as in the video).
• Gently tuck your pelvis and shift your weight forward.
• Stop when you feel a mild stretch at the front of the back hip.
• Hold for 30sec and then switch sides.

How it helps: Stretches the front of the hip, which can support upright posture and a more comfortable stride.

4. Supported standing child’s pose

Sets: 1 Reps: 2 Time: 20–30sec

How to do it:

• Face a counter or wall and place both hands on it.
• Bend your knees slightly and push your hips back.
• Lengthen your arms as your torso lowers between them.
• Keep your neck and spine relaxed and hold for 20-30sec.

How it helps: This one gently stretches the back, shoulders and hips while encouraging comfortable movement.

5. Shoulder squeeze

Sets: 2 Reps: 10 Time: 3–5sec

How to do it:

• Sit or stand with your arms relaxed.
• Draw your shoulder blades gently together and down.
• Keep your shoulders away from your ears.
• Hold, then release and repeat.

How it helps: Shoulder squeezes encourage better upper-back positioning and comfortable posture.

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

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

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

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

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

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

The balance drills

These three balance snacks take just two minutes to complete.

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

The moves are:

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

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

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

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

1. Single leg stand

Set: 1 Time: 30sec each side

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

2. Heel-to-toe walk

Set: 1 Time: 30sec

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

3. Clock reaches

Set: 1 Time: 30 sec

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

Corrections matter

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

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

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

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

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

It’s not unusual for my personal training clients to be working toward fitness goals like completing a 5K run or losing a few pounds.

These are fantastic milestones to aim for but I also try to look beyond the short-term and inspire my clients to train with the future in mind.

The stronger you can be as you enter your 50s, 60s, 70s and beyond, the better equipped you’ll be for healthy, independent aging.

So no matter how old my clients are, I insist they do these three strength-based exercises to maintain power, stability and balance.

Three future-proofing moves everybody needs

You’ll need a moderately-heavy dumbbell or kettlebell and an exercise mat to do these moves.

If you’re new to exercise, perform one set of eight to 10 repetitions (reps) for each exercise, two to three times per week.

Once the exercises start feeling easy, add another set and increase your reps to 12.

Aim for three sets of 12 reps, three to four times per week.

Always consult a doctor before starting a new workout.

If you feel a sharp pain when doing the moves, stop and speak with a medical professional.

1. Goblet squat

How to do it

Reps: 8-12

• Stand with your feet shoulder-width apart, feet pointing outward slightly.
• Hold a dumbbell or kettlebell at your chest.
• Engage your core muscles.
• Bend your knees, push your hips back and lower your hips toward the floor.
• Pause briefly, then stand back up.

Trainer tips: Avoid arching or rounding your back. Use a chair or bench behind you as a target, if needed. Keep your feet flat on the floor. and chest upright.

2. Plank with knee drive

How to do it:

Reps: 8-12

• Start on your hands and knees with your shoulders over your hands.
• Engage your core and step your feet behind you, so your body forms a straight line.
• Bend your left knee and drive it toward your chest.
• Pause briefly.
• Return it to the starting position and repeat on the other side.
• Continue alternating your reps.

Trainer tips: Avoid excessive arching in your lower back or letting your hips sink toward the floor—keep them level.

Make it easier: Place your hands on an elevated surface like a table, chair or wall.

3. Push-up

How to do it

Reps: 8-12

• Start on your hands and knees with your shoulders over your hands.
• Engage your core and step your feet behind you so your body forms a straight line.
• Bend your elbows and lower your chest, torso and hips toward the floor.
• Push yourself back up to the starting position.

Trainer tips: When you’re pushing back up from the floor, don’t allow your chest to rise before your torso and hips. Keep your spine straight and avoid letting your hips sink toward the floor.

Make it easier: Place your hands on an elevated surface like a table, chair or wall.

High-impact activities like running and jumping are often labeled as bad for your joints.

But depending on your health history, a few moderate-impact exercises could actually be beneficial for your body, specifically for building bone strength.

“Bone is living tissue that adapts to what you ask of it,” says Kelton Cullenberg, a physical therapist, running coach and co-founder and CEO of Steady State Health.

“When you load it with impact and quick changes of direction that are more than it's used to, it responds by building more density and getting stronger over time.”

He notes that doing three moderate-impact exercises—heel drops, skater jumps and jogging in place—can proactively protect vulnerable areas.

“[These moves] send force up through your legs, hips and spine, which are the exact places osteoporosis tends to cause issues,” says Cullenberg.

These exercises don’t require any equipment, so give them a try during your next workout.

How to do three bone-building exercises

“If you already have diagnosed osteoporosis or a history of fragility fractures, it's best to first get cleared by your doctor or a physical therapist,” notes Cullenberg.

He also says that these exercises may not be appropriate for more advanced fitness levels.

“Bone only adapts to a load that is greater than what it already handles,” he says.

“For a regular runner, jogging in place is already less than a normal run, so it likely won't add anything for their bones. If that's you, you would need to progress to something more demanding.”

For this routine, complete two sets of 10 repetitions for each exercise, three to four times per week. Increase to three sets and to five to seven times per week as you get stronger.

Cullenberg says that doing these moves nearly every day is much more beneficial than doing them a couple of times a week.

“And you need to stay with it for at least a few months before your bones have made significant changes,” he adds.

You should also be prepared to increase the challenge after a few months, if you want to continue building bone strength and density.

“These impact exercises should be a part of a larger routine that includes progressive strength training a couple days a week,” Cullenberg adds.

1. Heel drop

How to do it:
Sets: 2 Reps: 10

• Stand with your feet hip width apart.
• Place your hands on the back of a chair for support if needed.
• Engage your core muscles.
• Raise your heels, coming up to balance on your toes.
• Pause briefly at the top.
• Quickly drop your heels back down.

Tips: “The bone benefit comes from the drop itself, that firm thud traveling up through your legs, so let gravity bring your heels down quickly rather than lowering them slow and controlled,” says Cullenberg.

“If you lower them slowly, you've turned it into a calf raise, which is good for your calves but does much less for your bones. Keep your posture stacked and tall so the force can reach your hips and spine. Build the force of the drop up over a few weeks rather than going full-force on day one."

2. Skater jump

How to do it:
Sets: 2 Reps: 10 each side

• Stand with your feet hip-width apart.
• Hinge at your hips to push your buttocks back, keeping a slight bend in your knees.
• Jump onto your right foot, bringing your left foot behind you. Swing your arms to counterbalance, bringing your left arm in front and your right arm behind.
• Repeat on the other side and continue alternating.

Tips: “Push off sideways from one leg and land softly on the other, letting your hip and knee bend to absorb the landing,” Cullenberg advises.

“Start with small hops close together and build the distance as you get comfortable.”

3. Jogging in place

How to do it:
Sets: 2 Reps: 10 each side

• Stand with your feet hip-width apart.
• Place your hands on the back of a chair for support if needed.
• Raise your left foot, balancing on your right.
• Quickly switch feet to balance on the opposite side.
• Continue alternating quickly.

Tips: “Stay light and springy,” says Cullenberg. “Keep your posture tall, let your arms swing, and go for quick, easy turnover.”

Chris Hemsworth is known for undergoing intense physical transformations for his movies and this week he gave fans a glimpse of what he’s doing to prepare for Extraction 3.

Ahead of reprising his role as black-ops mercenary Tyler Rake in the upcoming action thriller, Hemsworth took a break in Costa Rica, where he filmed himself doing a “little workout” for his 58 million Instagram followers.

The post shows Hemsworth working through an impressive 19 exercises, with one fan joking: “even your voice sounds like it’s got abs”.

The strength training session—using resistance bands, kettlebells and bodyweight exercises—is fairly advanced, but many of the exercises can be easily modified for beginners.

We’ve picked out three core exercises to modify.

These moves are important because they challenge your core muscles through different movement patterns: rotation, lateral flexion and forward flexion.

When you do these different exercises, you train your core to be strong for the different twisting, bending and flexing movements you do in everyday life.

The modified moves

• Standing woodchop (instead of Hemworth’s kneeling wood chop)
• Bodyweight side bend (instead of the kettlebell side bend)
• Half crunch (to replace the weighted Jack knife)

For this workout, you will need a light kettlebell or dumbbell (around 7-10lb).

Work through each exercise, one after another.

Aim for two rounds with two minutes rest in between.

1. Standing woodchop (rotation)

Rounds: 2 Reps: 10 each side

In his reel, Hemsworth does a kneeling wood chop with a kettlebell.

Being on your knees makes the move harder because it reduces how much assistance you get from your lower body, increasing the demand on your core to control the movement.

Try doing this version first, before progressing to the kneeling version.

• Stand with your feet shoulder-width apart.
• Hold a dumbbell or kettlebell in both hands over your right shoulder.
• Rotate through your torso as you bring the weight diagonally towards your left hip.
• Bring the weight back up to your right shoulder and repeat for ten repetitions.
• Swap sides and repeat.

2. Bodyweight side bend (lateral flexion)

Rounds: 2 Reps: 10 each side

Hemsworth uses a kettlebell to make this exercise more challenging, but for beginners, this modified version is bodyweight only, while still involving the lateral flexion (side bend) movement pattern.

If that's too easy, add a light weight to the move.

• Stand with feet about shoulder-width apart and arms by your sides.
• Engage your core.
• Keeping your hips still, slowly bend your torso to the right side and slide your right hand towards the floor. Don’t twist or lean forward or back.
• Only reach as far as feels comfortable—you should feel a stretch down the opposite side of your torso.
• Return slowly to an upright position, then repeat on the other side.

3. Half crunch (forward flexion)

Rounds: 2 Reps: 10

In the video, Hemsworth does a Jack knife—an advanced exercise that requires serious core strength and upper body stability.

The half crunch is beginner-friendly while training the same trunk-flexion movement pattern to help you get stronger.

• Lie on your back with your knees bent and feet flat on the floor.
• Put your hands across your chest or lightly behind your head (but don’t pull on your neck if you do the latter position).
• Engage the core.
• Curl your head, shoulders and upper back off the floor, bringing your ribs towards your pelvis. You only need to come up part of the way.
• Pause briefly, then lower.

There are lots of different workout styles—but there are some staple moves that appear in nearly every exercise class.

Lucy Borrie is the founder of BeBody, a workout app that combines aerobics, Pilates and strength training.

Her method draws on various workout styles, but she says that squats, lunges and planks feature in nearly every session she does.

“Everything formulates from these basic movements,” says the trainer and Pilates instructor.

It's important to execute these exercises correctly before adding load or trying out variations. Here's how to do them.

1. Squat

Sets: 1-3 Reps: 10

• Stand tall with your feet roughly shoulder-width apart, your toes pointing slightly outward and your core engaged.
• Slowly lower your hips as far as you can while keeping your weight on your heels and your knees pointing outward.
• Pause when your thighs are parallel to the ground, or lower.
• Push through your feet to return to standing.

Trainer tip: “Keep your weight in the heels and lift the chest up. Think about keeping your chest proud.”

2. Lunge

Sets: 1-3 Reps: 10 on each leg

• Start by standing with your feet hip-distance apart.
• Step forward with your left leg and slowly lower your body until your right knee is almost touching the floor.
• Push yourself back to the starting position and repeat on the other leg.

Trainer tip: “Think about getting both knees in a 90° angle when one knee is lowered.”

3. Plank

Sets: 1-3 Time: 30sec

• Lie on your front, resting on your hands, which should be directly underneath your shoulders.
• Push up to straighten the arms. Your hips should be level with the rest of the body.
• Engage the core and squeeze the glutes slightly.
• Hold.

Forget The Odyssey’s extensive A-list cast and spellbinding special effects.

The breakout star of Christopher Nolan’s epic blockbuster has undoubtedly been Matt Damon’s 4’ 6” tall stunt double Devyn Dalton.

The 35-year-old’s impressively muscular physique has made headlines ever since Damon singled her out for having “the greatest arms I’ve ever seen”.

“Apparently my arms have their own career now,” she tells Fit&Well, exclusively sharing the workout she used to prepare for the role.

So what does she credit for her success—and leading man-worthy biceps and triceps?

“There really isn't one secret exercise,” she admits.

“They're the result of years of consistent training and doing a lot of different things. I strength train, but I also do calisthenics, boxing, Muay Thai, jiu-jitsu and stunt work, so my upper body is constantly being challenged in different ways.”

Her mix of strength and conditioning, she explains, has allowed her to build muscle while maintaining the athleticism, endurance and mobility needed for her work.

“I also think people underestimate consistency,” Dalton continues, speaking while on set in New Zealand on another major film project.

“You don't need to destroy yourself in the gym every day. You need to train intelligently, progressively challenge your body, recover properly, eat enough to support your goals and keep showing up.”

Plus, she adds, “having Matt Damon publicly compliment your arms is pretty good motivation to never skip an upper-body day again”.

Here is how Dalton shaped up to “add some size and definition” for Homer’s legendary leading man.

The 25-move workout Devyn Dalton used for The Odyssey

Once Dalton discovered she had been cast to double as Damon’s Odysseus, she finetuned her training to add muscle and definition, while staying athletic and mobile.

“I focused on progressive strength work, higher-volume upper-body training and making sure my nutrition supported what I was asking my body to do,” she explains.

“For me, the goal is never just to look strong. I need to be able to move, perform, repeat choreography, take direction and keep doing it take after take.”

Her upper-body sessions mixed heavy compound lifts such as pull-ups and overhead presses to build strength, with higher-rep bodyweight moves to build muscle.

“That gives me a combination of strength, muscle endurance and definition rather than training purely for size,” she says.

She would also prioritize good technique and keeping her muscles under tension rather than always trying to lift more weight.

“One of my biggest training tips is that heavier isn't automatically better,” says Dalton. “Technique, control and time-under-tension matter.”

And she certainly didn’t train arms every day.

“Recovery is part of training. Muscle needs time and adequate nutrition to rebuild,” she says.

Ready to embark on Dalton’s epic arms workout yourself? Here’s how to tweak the routine.

How to adapt Dalton’s epic arms workout for a beginner

Dalton’s signature arms workout for The Odyssey combines five blocks:

• Block 1 - Warm-up
• Block 2 - Strength
• Block 3 - Arms and shoulders
• Block 4 - Bodyweight burner
• Block 5 - Finisher

To complete the full routine, you’ll need a set of dumbbells, a long-loop resistance band, a pull-up bar and dip station. For most people, this will mean heading to the gym.

If you’re a relative beginner, you can try performing just one set of each exercise, rather than running out of puff halfway through the first few sets.

For example, do one round of block #1 then move onto one round of block #2 and continue to the end.

Adapt each move to suit your fitness level, too. When you come across these moves in the workout, we recommend the following adaptations:

• Scapular push-up: If you can’t maintain a plank position in a scapular push-up, do scapular push-ups from your knees.
• Push-up: Make them more achievable by performing an elevated push-up or wall push-up.
• Pull-up: If you have a bar for pull-ups but can’t do a pull-up, do banded pull-ups and choose the resistance that allows you to complete all the reps with your chin over the bar. If you don’t have a bar for pull-ups, perform a bent-over row.
• Dips: Without a dip station or parallel bars, do bench/couch dips (bend your knees to make them easier).
• Plank shoulder tap: Perform knee-plank shoulder taps if you can’t maintain a high-plank position.

As your strength and recovery improve you can start to add extra rounds to match Dalton’s full routine.

Block 1 - Warm-up

Spend five to eight minutes preparing your upper body for action.

Band pull-apart
Sets: 2 Reps: 20

Band external rotation
Sets: 2 Reps: 12 each side

Scapular push-up
Sets: 2 Reps: 10

Arm circles
Sets: 1 Reps: 30sec each direction

Push-up
Sets: 1 Reps: 10-15

Block 2 - Strength

Dalton does four rounds, resting 60-90sec between rounds.

Pull-up or chin-up
Reps: 6-10

Dumbbell or barbell overhead press
Reps: 8-10

Dips
Reps: 8-12

Block 3 - Arms and shoulders

Dalton performs three rounds, resting 45-60sec between rounds.

Alternating dumbbell biceps curl
Reps: 10-12 each side

Hammer curl
Reps: 10-12

Lateral raise
Reps: 12-15

Overhead triceps extension
Reps: 10-12

Triceps push-up
Reps: 8-15

Dalton says: “I keep the movements controlled here. Don't swing the dumbbells through curls. I like a slow lowering phase, taking roughly three seconds, because keeping tension on the muscle makes a relatively simple exercise much harder.”

Block 4 - Bodyweight burner

Dalton likes to do three rounds, resting 45sec between rounds.

Push-up
Reps: 10

Close-grip push-up
Reps: 8-10

Plank shoulder tap
Reps: 10 each side

Mountain climber
Reps: 20

High-plank hold
Time: 20-30sec

Dalton says: “Try to move through this section with minimal rest between exercises while maintaining good form.”

Block 5 - Finisher

Complete one round with minimal rest between exercises.

Full-range biceps curl
Reps: 10

Bottom-half biceps curl
Reps: 10

Top-half biceps curl
Reps: 10

Full-range biceps curl
Reps: 10

Lateral raise
Reps: 10

Front raise
Reps: 10

Lateral raise hold
Time: 20sec

Strengthening your hips is always a good idea, no matter your age.

But if you’re nearing—or already into—your senior years, it should be a big part of your movement routine.

Our hips get weaker as we get older, because of a natural decline in bone density and muscle mass.

If you want to keep moving confidently (and lower your chance of hip fractures), then you need to fight back with dedicated exercises

That's why I teach this banded hip abduction exercise to all my senior personal training clients.

They strengthen important hip-stabilizing muscles and support full-body balance.

How to do banded hip abduction

A short-loop resistance band is best for this exercise.

Begin with one round of 10 repetitions, two to three times per week. As you get stronger, increase to two or three rounds and up your repetitions to 12-15.

You can perform this move three to four times per week, but be sure to stretch after your sets and take a rest day between efforts.

As you do the move, you should feel it working on the outside of your hips. If you feel any sharp pain, stop the exercise immediately and consult your doctor.

Clear any new activity or workout with your medical team first. Your doctor may recommend alternatives based on your specific health history, or advise you to skip the exercise

How to do it:
Reps: 10-15

• Stand with your feet hip-width apart with a short-looped resistance band around your ankles.
• Engage your core muscles and keep your chest lifted.
• Raise your left leg to the side, keeping it straight.
• Pause briefly.
• Lower your leg back to the starting position.
• Complete all the repetitions on one side, then switch sides.

Trainer tips: Avoid turning your toes out, which will externally rotate your hip. Instead, make sure you keep your hips and toes facing forward. Hold onto a sturdy surface like a wall or chair for balance if needed. Avoid any excessive arching in your lower back.

If you can’t do the move standing up: You can do banded hip abductions lying on the floor (or a bed, couch or massage table) or in a seated position.