You don’t need to spend hours exercising.

Workouts that incorporate compound exercises, which hit multiple muscle groups at once and quickly raise the heart rate, mean you can spend less time on your workout.

You can squeeze in some quick exercise during even the shortest of lunch breaks and still feel like you worked hard.

Moves such as the plank walkout, mountain climbers and bear crawls, which each engage multiple muscles and joints, are an effective way to get the most out of your limited time.

Rather than isolating one muscle group like a biceps curl, these compound moves engage your upper body, lower body and core simultaneously.

Moves like burpees and walkouts, which I've included in my five-move lunch break workout below, combine strength training with cardio so they help to build muscle and improve cardiovascular fitness.

Bear crawls and walkouts mimic natural movement patterns, so they improve functional fitness—increasing balance, stability and coordination—which we can lose as we get older unless we work on them.

​You don't need any equipment for the full-body moves in this workout, making it an ideal circuit to run through during a quick 15-minute lunch break.

How to do this 15-minute home workout

Work your way through these five exercises:

1. Plank walkout
2. Burpee
3. Bear crawl
4. Mountain climber
5. Plank

Aim to do each move for 30 seconds, taking a 20-second rest between exercises. Do them back to back, then take one minute of recovery time when you’ve completed all five exercises. Repeat the sequence two more times, making it three rounds in total, in just 15 minutes.

Here’s how to do each move.

1. Plank walkout

Time: 30sec Rest: 20sec

How to do it:

• Stand with your feet hip-width apart.
• Raise your hands above your head, then hinge forward from your hips and bend your knees to place your hands on the floor.
• Walk your hands forward until you reach a high plank position, with your hands under your shoulders, arms extended and your body in a straight line from head to heels.
• Briefly hold the plank position, then walk your hands back towards your feet and stand up.

2. Burpee

Time: 30sec Rest: 20sec

How to do it:

• Stand with your feet shoulder-width apart.
• Hinge forward from your hips and bend your knees to place your hands on the floor.
• Jump or step your feet back into a high plank position.
• Optional: bend your elbows to lower your body to the floor, then extend your arms to push back up into a high plank.
• Jump or step your feet back to your hands, then jump straight up, raising your arms overhead.
• Land softly and go straight into the next rep.

3. Bear crawl

Time: 30sec Rest: 20sec

How to do it:

• Get on your hands and knees with your hands under your shoulders and your knees under your hips.
• Engage your core.
• Lift your knees a few inches off the floor, keeping your back flat.
• Move your right hand and left foot forward at the same time.
• Then move your left hand and right foot together.
• Continue moving forward to the end of the mat, keeping your knees off the mat throughout.
• When you get to the end, reverse the movements back to the starting position.

4. Mountain climber

Time: 30sec Rest: 20sec

How to do it:

• Start in a high plank position, with your core engaged, arms extended, hands under your shoulders, feet shoulder-width apart and your body in a straight line from head to heels.
• Keeping your hands directly under your shoulders throughout, bring your right knee towards your left elbow.
• Return to the start, then repeat on the other side.
• Continue, alternating sides with each rep, keeping your hips facing the floor and core braced.

5. Plank

Time: 30sec Rest: 60sec

How to do it:

• Support your body on your forearms and toes, with your core engaged, elbows underneath your shoulders, and your body in a straight line from head to heels.
• Hold the position for 30 seconds and avoid holding your breath. Avoid letting your hips sag or rise.
• Look slightly ahead beyond your hands, or down to keep your neck neutral.

There are endless workout routines online to pick from, so you’ll never be wanting for ideas, but you can save yourself a lot of time by having a tried-and-tested formula to fall back on.

There are plenty of those floating around as well, but not so many that let you shape the workouts to your preferences.

That’s what I love about this strength training formula from Lee Bell, strength and conditioning coach and senior lecturer in sport and exercise science at Sheffield Hallam University.

He’s provided a list of example exercises for three different movement patterns. He calls it a constraints-led approach and told me it works especially well for people who work out from home.

“A constraints-led approach provides someone with a framework, but then it allows them to make executive decisions of what fits that framework,” he explains.

Bell says this is a great method to try if you often become bored by working out. “It’s more motivating—there’s more autonomy,” he says.

“For me, being interested in and enjoying the workout is much more important than having a very rigid, inflexible workout plan.”

“If me and you did the same program, but you pick the exercises and I have to follow you around the gym, the chances are you’ll progress better than me, because you’ve got ownership and you’re picking things that you know work best for you,” Bell says.

Full-body home workout formula

Pick one exercise from each grouping below and voilà, you have a full-body workout. Repeat this format regularly, but feel free to vary which exercise you choose from each group, as long as you do one from each category.

“I don’t mind what you pick because they’re all going to train the same muscle,” says Bell, “but you pick what you feel works best for you.”

Squat pattern

Sets: 2-3 Reps: 8-12

Choose one of the following exercises and complete the above sets and reps for the move you choose.

Sit to stand

• Sit on the front half of a sturdy chair with your feet hip-width apart and flat on the floor.
• Push through your feet to stand up, keeping your chest lifted and avoiding using your hands if possible.
• Push your hips back and bend your knees to slowly lower yourself back to the chair with control.

Goblet squat

• Stand with your feet shoulder-width apart, holding a kettlebell in both hands close to your chest.
• Push your hips back and bend your knees to lower, keeping your chest up and your knees aligned over your foot.
• Press through your heels to stand back up, squeezing your glutes at the top.

Dumbbell split squat

• Stand with your feet hip-distance apart holding dumbbells by your sides, then take a big step back to adopt a split stance, with your front foot flat and your back heel lifted.
• Bend both knees to lower straight down until your front thigh is close to parallel with the floor, keeping your torso upright.
• Push through your front foot to return to the starting position.

Upper-body push

Sets: 2-3 Reps: 8-12

Choose one of the following exercises and complete the above sets and reps for the move you choose.

Dumbbell lateral raise

• Stand holding dumbbells by your sides with a slight bend in your elbows.
• Raise the dumbbells out to the sides until they reach shoulder height, keeping your shoulders relaxed and avoiding swinging.
• Lower the dumbbells back to your sides with control.

Dumbbell overhead press

• Stand or sit holding dumbbells at shoulder height, with your palms facing forwards and elbows underneath the weights.
• Press the dumbbells overhead until your arms are fully extended,without arching your lower back.
• Lower the dumbbells back to shoulder height.

Single-arm kettlebell overhead press

• Hold a kettlebell in one hand in the rack position, with your wrist straight, hand by your shoulder, elbow close to your body and the kettlebell resting on the back of your forearm.
• Brace your core and press the kettlebell overhead until your arm is fully extended.
• Lower the kettlebell back to the rack position with control.

Upper-body pull

Sets: 2-3 Reps: 8-12

Choose one of the following exercises and complete the above sets and reps for the move you choose.

Biceps curl

• Stand holding dumbbells with your arms by your sides and your palms facing forwards.
• Keeping your elbows close to your body, bend your elbows to curl the dumbbells up towards your shoulders.
• Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.

Bent-over row

• Stand with your feet hip-width apart, holding dumbbells by your sides.
• Engage your core.
• Hinge forward from your hips and push your hips back, bending your knees slightly and keeping your back flat.
• Pull the dumbbells up to your lower ribs, drawing your elbows past your torso, keeping your shoulders level and your back flat.
• Lower the dumbbells with control.

Kettlebell high pull

• Stand with your feet shoulder-width apart, a kettlebell on the floor in front of you.
• Push your hips back and bend your knees slightly to lower and grasp the handle of the kettlebell.
• Pull the kettlebell off the floor and let it swing between your legs.
• Push your hips forward explosively to swing the kettlebell in front of you, bending your elbow to pull the kettlebell to the side of your head.
• Reverse the movement to control the descent of the kettlebell, hinging at the hips to go straight into the next repetition.

Being able to maintain and improve balance becomes more important as you age. It can make the difference between suffering a serious fall-related injury or avoiding a fall altogether.

Yoga teacher Agata Quieora recently took to Instagram and Facebook, and said the best anti-aging hack is the four ankle exercises in her video below.

Quieora wrote that these four moves are “some of the most powerful things you can do for your feet, ankles, and calves, the foundation of every step, every yoga pose, and every movement you make.”

They are all variations of the calf raise using a yoga block, although you can do some of the moves using stairs or a step.

The internet sat up and took notice, with the video passing five million views and counting on Facebook alone.

The benefits of calf raises

Physical therapist Ashley Katzenback, owner of Cape Concierge Physical Therapy, says Quierora’s calf raise variations—like the regular ones on the floor without a block—are a great way to improve balance.

“Performing calf raises in a variety of ways is a great way to improve your balance, strength, coordination and mobility,” says Katzenback. “All of these areas tend to decline with age, so it’s important to challenge yourself so your ankles are better able to respond to a trip and/or fall.

“Calf raises, especially when performed with the intent to move quickly, enhance the explosive force of the calf muscles (plantarflexors). This is critical for reactive balance—the ability to recover from something unexpected like a trip or push.”

How often should you do calf raises?

Katzenback says ideally we should all be doing calf raises every day. “But a realistic target is to incorporate them into your strength training workout and do them four times a week,” she says.

And you can expect to notice a benefit in around a month. “Like all physiological changes, it takes four to six weeks to notice a change.”

How calf exercises improve your balance

Katzenback says that strong calf muscles also help your body know where your foot and ankle are—known as ankle proprioception—and that can improve your balance and movement.

“This is especially important because as we age, we tend to sit more and our calf muscles get shorter and weaker,” she says. “Ankle balance relies on input from proprioception in your feet, ankle joints and even calf muscles. Your calf muscle spindles provide sensory feedback. Stronger, better-conditioned calf muscles will provide more reliable proprioception.”

And as we’ve already heard, when we do calf raises, this increases the capacity of the plantarflexors—which can reduce your fall risk. “The more reactive your plantarflexion is, the less likely you are to fall if you are trying to recover from an expected loss of balance,” she says.

I often only have a short amount of time to squeeze in exercise so when I do an online workout it needs to be quick, effective and fun.

Personal trainer Britany Williams always ticks all three boxes with the workouts she posts on her Instagram account. She often uses compound exercises (working multiple muscle groups at once), allowing you to work your whole body in less time.

Like me, the Sweat coach is a mom to young children so she understands the time constraints parents face.

Here are three of her workouts I do on repeat.

My favorite Britany Williams workout for arms

This 15-minute arms workout features just three dumbbell exercises—the single-arm shoulder press, single-arm row and skull crusher—ticking off a push, a pull and an isolation move for the triceps on the back of your arms.

This neat little circuit not only works your upper body but also challenges your core. In a kneeling position, your abdominal muscles will work hard to stabilize you, and the skull crusher requires some core strength to raise the weights from overhead.

My favorite Britany Williams workout for no-jumping cardio

Since having children my pelvic floor is not as strong as it used to be and now I’m nearing 50, low-impact cardio is kinder on my knees. This no-jumping cardio workout satisfies my love of HIIT without putting too much stress on my joints.

It’s only four rounds but because there’s no rest between exercises, it keeps your heart rate up and helps to build cardiovascular fitness and strength.

My favorite Britany Williams workout for core strength

The two killer core moves in this workout prove you don’t need crunches to effectively work your core. Both moves—the pullover supine march and the plank to bear—target your deep core muscles. These sit under your superficial abdominals to help support your spine.

Often overlooked, these deeper stabilizing core muscles not only help improve overall core strength and stability, but can improve your posture, lower-back pain and pelvic floor strength.

If you want to build strength, then you need to follow the principle of progressive overload, gradually increasing the challenge to your muscles over time. The most obvious way to do this is by using heavier and heavier weights—but it’s not the only way.

Certified strength and conditioning specialist Alexander Erickson, who works at Just Train by Joel Thomas, explained to me that there are multiple ways to increase the difficulty of your workouts that don’t involve different weights, so you can follow progressive overload without a gym membership or a set of home dumbbells.

Five ways to progressively overload without equipment

1. Add more reps or sets: The easiest way to progress, although this becomes too time consuming to be practical after a while.
2. Increase time under tension: Slow down the movement (on the way down especially), and/or hold the position at the bottom of the movement for a few seconds, to make it more challenging.
3. Add instability: Adding some form of instability with a soft surface like a sofa cushion, can increase the difficulty of the exercise, because your body has to work harder to stay balanced. Another idea is to go from a bilateral to a unilateral exercise, where possible.
4. Increase the intensity: Work against a timer, with as many rounds as possible (AMRAP) workouts, or Tabata high-intensity interval training protocols.
5. Increase the frequency of workouts: Just add an extra session to your week.

“Ultimately, it’s about being creative, finding new ways to challenge yourself and making the necessary adjustments,” Erickson says.

How to build stronger glutes without weights

To put these techniques into practice, Erickson recommends the following three equipment-free glute exercises, which only require an elevated surface to perform.

Here’s how to do them, and the techniques you can employ to make each more challenging as you get stronger.

1. Bulgarian split squat

Sets: 3 Reps: 6-10 each side

How to do it:

• Stand facing away from an elevated platform—a bench, step, box or chair—and take a step away from it.
• Place the top of your left foot on the platform.
• Bend your right knee to lower, stopping just before your left knee touches the floor, or as low as feels comfortable.
• Push through your right foot to extend your right leg and return to the starting position
• Do all your reps on one side, then swap sides.

“This exercise is similar to a regular split squat, but with the rear foot elevated instead of planted on the ground,” says Erickson.

“This change causes a backward shift of the center of mass and a decrease in stability, which both shifts the load to the glutes and increases the difficulty of the exercise.”

How to make it harder:

1. Increase time under tension: “Control the eccentric (downward) movement or hold the bottom position.”
2. Increase elevation: “Increasing the height of the rear leg can increase difficulty, as long as the person is still able to perform the exercise with good form.”

2. Box pistol squat

Sets: 3 Reps: 6-10 each side

How to do it:

• Stand facing away from an elevated platform, such as a bench, step, box or chair.
• Extend your right leg and both arms in front of you, balancing on your left leg.
• Bend your left knee and push your hips back to slowly lower your body until you feel your glutes touch the platform.
• Push through your left foot to stand back up.
• Do all your reps on one side, then swap sides.

Make it easier: If it is too difficult to push back up with one foot, use both feet to stand back up.

“This exercise can be thought of as a single-leg squat. You should aim to control the downward movement, as this is where most of the glute activation happens,” says Erickson.

The box is important, especially for beginners, as it allows them to explore their available range of motion for the exercise without the risk of overbalancing.

How to make it harder:

1. Lower the box: “Lowering the elevated surface increases the total range of the motion, which makes the exercise more difficult.”
2. Lose the box: Then keep lowering the elevation until you no longer need it and can do a full range pistol squat.” This extends the time you spend in eccentric (downward) movement, increasing the time your muscles are under tension.

3. Step-up

Sets: 3 Reps: 6-10 each side

How to do it:

• Stand facing an elevated platform, such as a bench, step, box or chair.
• Place your right foot on the platform.
• Squeeze your glutes and push through your right foot to extend your right leg, raising your body and bringing your left foot on to the platform.
• Step your left foot back to the floor, lowering slowly and with control.
• Do all your reps on one side, then swap sides.

“One of my favorite exercises, and one that translates extremely well to many aspects of both athletic performance and real life,” says Erickson.

“The actual movement itself is similar to the pistol squat, but you are moving your body in the opposite direction.”

How to make it harder:

1. Increase elevation: “You can further elevate the surface, as long as you stay within your range of motion—you should not be on your tippy-toes or hovering before the motion begins.”
2. Increase time under tension: “Moving slowly on the way down is another way to make the exercise more difficult.”
3. Add a dynamic movement: “Add a knee raise at the end of the upward motion, or start with both feet off the elevated surface.

Want to take your core training to the next level? But you’re not keen on adding more crunches or incorporating weights? I feel you.

I’ve been confused about how to progress my core workout. What I really need are core exercises that are targeted and scalable, and that I can do without weights or having to join the gym.

So I asked Melissa Worley, a personal trainer with over 25 years of experience and a member of the Mindbody Wellness Council, what I could do.

She recommends the following three core exercises, which can be progressed without equipment.

1. Dead bug

Sets: 3 Reps: 8-12 reps each side Rest: 45-60sec

Muscles targeted: Deep core, internal and external obliques, hip flexors and pelvic floor

Worley says: “Dead bugs are a great progression exercise because they train the core to resist spinal extension, which carries over to many everyday and athletic movements. They are also highly scalable.”

How to do it:

• Lie on your back with your arms extended straight up and your legs raised, knees bent to 90° and directly above your hips.
• Brace your core and press your lower back into the floor.
• Slowly lower your right arm and lower and extend your left leg until they are just above the floor.
• Return to the starting position and repeat on the opposite side, extending your left arm and right leg.
• Alternate sides with each rep.

Form tip: Be sure your lower back doesn’t arch off the floor.

Progressions:

• Double-leg dead bug: Start in the same position and extend both legs and arms simultaneously.
• Slow down: This keeps your muscles under tension for longer, working them harder.
• Pause: Add a pause at the base of the movement.

2. Forearm plank

Sets: 3 Hold: 20-60sec Rest: 45-60sec

Muscles targeted: Transverse abdominis, internal and external obliques, lower back stabilizers, glutes and shoulders.

Worley says: “The plank is an effective exercise for developing anti-extension core strength, using the entire trunk to work together to maintain a neutral spine. It challenges your shoulders and glutes, making it a full-body exercise.”

How to do it:

• From all fours, place your forearms on the floor, positioning your elbows under your shoulders, and step your feet back so your body is in a straight line from your head to your heels.
• Brace your core and squeeze your glutes, holding the position for 20-60 seconds.
• Lower your knees and come up onto your hands to exit the hold.

Form tip: Avoid letting your hips sag or lift.

Progressions:

• Long-lever plank: Move your elbows several inches in front of your shoulders, increasing the demand on your abdominals.
• Plank shoulder taps: From a high plank (supported on your hands, not your elbows), alternate tapping each shoulder with the opposite hand while bracing your core to minimize hip rotation.
• Single-leg plank: Lift one foot off the floor for the duration of the hold. Repeat with the opposite leg.

3. Side plank

Sets: 3 Hold: 20-45sec each side Rest: 45-60sec

Muscles targeted: Obliques, deep core and shoulder stabilizers.

Worley says: “Side planks train a different core function than dead bugs and standard planks by focusing on lateral stability and resisting side bending.

“They activate the obliques and glute medius together, which is important for hip and trunk stability and can help with injury prevention in the hips, pelvis, and lower back.”

How to do it:

• Lie on one side propped up on your forearm with your elbow directly under your shoulder and one foot on top of the other.
• Brace your core and lift your hips until your body forms a straight line.
• Keep your ribs down and avoid rotating forward or backward.
• Hold for 20-45 seconds, then lower your hip to the floor.

Progressions:

• Top leg lift: While holding the plank, raise your top leg several inches.
• Star side plank: Lift your top arm and your top leg simultaneously.
• Thread-the-needle: Rotate your top arm and bring it under your torso and back again while maintaining hip height and stability

If you enjoy working out, then there is no end of exercises and techniques to help you build muscle. If that’s you, we salute you, but politely suggest the following won’t be of interest (perhaps you’d like to read about myo-reps instead).

For those of us who want the benefits of strength training, but don’t have the mental bandwidth to follow complicated plans, I have just the thing: a simple three-move home upper-body workout, courtesy of Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness LaGree.

“Together, these movements provide a balanced upper-body workout by training both pushing and pulling patterns,” she says.

“They target the chest, shoulders, back and arms while also requiring core engagement.”

The beauty of this routine is that Chakoian has also shared several options to scale up each exercise, so as you get stronger, you just increase the challenge.

“I like these exercises because they are accessible for most fitness levels and can continue to challenge people for years simply by changing leverage, tempo and stability rather than relying on heavier weights,” says Chakoian.

1. Push-up

Sets: 3-4 Reps: 8-15

“I chose this because push-ups are one of the most effective upper-body exercises because they train multiple muscle groups at once while also challenging core stability,” says Chakoian.

“Small changes in leverage can make them significantly harder without adding weight.”

How to do a push-up:

• Get on your hands and knees with your hands slightly wider than shoulder-width apart.
• Step your feet back so your body in a straight line from your head to your heels.
• Engage your core—this is your starting position.
• Bend your elbows to lower your chest toward the floor with control.
• Pause when your elbows are bent to 90°.
• Press through your hands to lift yourself back to the starting position.

Make it easier:

Possible modified push-ups include:

• Placing your hands on a wall for wall push-ups.
• Placing your hands on a bench for incline push-ups, the lower the platform, the harder it is.
• Performing push-ups on your knees.
• Performing just the lowering part of a full push-up, called a negative push-up.

Make it harder:

• Slow down the lowering phase, taking three to five seconds.
• Add a pause at the bottom before pushing up.
• Elevate your feet on a step or bench.
• Perform staggered-hand push-ups.
• Progress to one-arm push-ups.

2. Pike push-up

Sets: 3-4 Reps: 6-12

“I chose this because many people overlook vertical pushing strength when training without equipment,” says Chakoian.

“Pike push-ups are excellent for developing shoulder strength and can eventually lead to more advanced bodyweight movements.”

How to do a pike push-up:

• Begin with your hands on the floor and your hips lifted, so your body forms an inverted V shape. Keep your legs straight or, if your mobility is limited, slightly bend your knees.
• Bend your elbows to lower your head, keeping your elbows angled slightly backward as you descend.
• Once your head gently taps the floor, press through your palms to extend your arms and return to the starting position.

Make it easier:

• Place your hands on a raised platform and lower your head to the platform.

Make it harder:

• Slow the lowering phase.
• Increase the range of motion by elevating your hands on books or yoga blocks, allowing your head to go below your hands.
• Elevate your feet on a chair or step.
• Pause and hold at the bottom of the movement.
• Progress toward wall-supported handstand push-ups.

3. Inverted row

Sets: 3-4 Reps: 8-15

“I chose this exercise because pulling movements are often neglected in equipment-free workouts, yet they’re essential for posture, shoulder health, and balanced upper-body strength,” says Chakoian.

“Rows help strengthen the muscles that counteract hours of sitting and computer work.”

How to do an inverted row:

• Lie on your back under a sturdy table.
• Grasp the edge of the surface with your hands slightly wider than shoulder-width apart.
• Engage your core and make sure your body is straight from head to heels—this is your starting position.
• Pull your chest toward your hands, squeezing your shoulder blades together.
• Lower yourself slowly back to the starting position.

Ensure the table is sturdy enough to support your weight and not tip over. You may wish to invest in a telescopic doorway pull-up bar or suspension trainer if this routine becomes a staple of your training.

Make it easier:

• Bend your knees and place your feet flat on the floor.

Make it harder:

• Slow the lowering phase.
• Pause at the top of the movement for two or three seconds.
• Elevate your feet to make your body horizontal.
• Perform single-leg variations.

Strength training and stretching are important. But one type of movement people often forget about are balance exercises, which become increasingly important as we get older.

Barre is an excellent type of exercise to develop your balance and stability. It contains elements of Pilates, yoga and ballet conditioning, and is surprisingly beginner-friendly.

Tara Riley is a barre instructor and she says that there are a few reasons why this type of movement is so beneficial for balance. “Often, people fall and every part of their body goes down,” Riley says. “Whereas if you’ve worked muscles independently and you know how to keep your core engaged, you can catch yourself more easily.”

Barre can also be helpful for improving your mind-body connection. “It’s really good for coordination,” Riley says, explaining that barre tends to involve moving different body parts in different directions simultaneously.

“It’s good for your brain to have to think about doing a few different movements at the same time,” Riley adds.

To give Fit&Well readers a taste of barre from the comfort of home, Riley has shared the one move she always recommends to beginners who want to improve their balance and stability—the standing arabesque.

It’s an exercise that recruits the stabilizing muscles: the small muscles located around joints, which help you to balance and stay in place. “You’re also using your core and your back,” Riley says.

How to do a standing arabesque

Reps: 16 each side

• Stand with your feet together, facing a chair or another stable surface with your hands resting on the surface.
• Bend your knees, then extend your left leg behind you, keeping the toes of your left foot on the floor.
• Hinge forward from your hips, so your body should be in a straight line from your head to your left toes.
• Bend your left leg to 90° so that your toes point straight up.
• Keeping the rest of your body still and your left knee bent to 90° throughout, bring your left knee forward until it is in line with your right.
• Lift your left leg behind you until your body forms a straight line from your head to your left knee.
• Do all your reps on one side, then switch sides.

Trainer tip: “Hold on to something but don’t grip it,” Riley says, explaining that you can use a support for balance, but don’t put all of your weight into it—your body should be holding your weight. She also adds that you should keep your gaze forward: “Try not to stare down at your feet.”

With so many different types of exercise out there to get excited about, as a beginner, merging a few styles can be a great way to get started.

Eloise Skinner is a qualified personal trainer, Pilates instructor and yoga teacher, so her expertise is extensive, and she says there are a few things that beginners should focus on.

"The things I think about most with clients are strength, mobility and flexibility," Skinner says.

Skinner recommends starting with simple bodyweight exercises, explaining, "I prioritise dynamic movements rather than static poses."

Moving dynamically means there is motion within the exercise, rather than holding a pose or a stretch. It's great for mobility and building strength.

Below, Skinner has shared her three favourite beginner-friendly exercises, inspired by a range of disciplines including yoga and Pilates. They're also great for people who spend a lot of time sitting down.

"For people who work at a desk, the place you'll mostly feel that is in your hip flexors, shoulder and back," Skinner says, explaining that these moves will help to offset the effects desk working has on the body.

Eloise Skinner's top three moves for beginners

1. Downward dog to plank

Sets: 1 Reps: 8

• Begin on all fours. Hands should be flat on the floor, shoulder-width apart with fingers spread wide.
• Tuck your toes under, then straighten your legs and lift your hips toward the ceiling into your downward dog.
• Press firmly into your hands and look slightly ahead of your fingertips and shift your entire body forward by rolling onto the balls of your feet, moving your shoulders toward your wrists until they are directly above them. Your body should form one straight line from your head through your hips to your heels.
• From your plank, push into the hands and hike your hips into the air to move back into downward dog, that’s one rep.

Skinner says: "This combines deep strength work—engaging your core, arms and legs in the plank—and rippling movement, which is really good for the mobility of the spine. You're moving your spine into flexion during downward dog and then into neutral for the plank.

"This will also improve mobility in the hamstrings."

2. Shoulder bridge

Sets: 1 Reps: 8

• Lie flat on your back with your knees bent and feet flat on the floor. Place your feet about hip-width apart and close enough that your fingertips can almost touch your heels. Rest your arms alongside your body with palms facing down.
• Press your feet into the floor and lift your hips upward, peeling your lower back, mid back, then upper back off the floor—until your body forms a straight line from your shoulders to your knees.
• Pause very briefly at the top while keeping your hips level.
• Lower down slowly by bringing your upper back, then mid back, then lower back to the floor one section at a time—until your hips return to the mat.
• Flow straight into the next rep to keep the movement dynamic.

Skinner says: "Shoulder bridges are something that come up across yoga and Pilates, so they're interesting tools, because you can use them in different ways.

"For a Pilates bridge, you would focus on engagement of the posterior chain, so the glute muscles and the back of the legs. For yoga, it's more of a flexibility tool."

3. Thread the needle

Sets: 1 Reps: 3 each side

• Start on all fours. Place your hands directly under your shoulders and your knees directly under your hips. Keep your back flat and look down at the floor.
• Lift your right hand off the floor and slide it underneath your left armpit, reaching across your body. Continue sliding until your right shoulder and the side of your head rest gently on the floor.
• Lift your head and slide the right arm out and extend it towards the ceiling.
• Flow straight into the next rep to keep the move dynamic.
• Complete reps on one side, and then repeat on the other side.

Skinner says: "This is a great stretch for the shoulders and the hips. It also allows some rotation through the spine."

My exercise classes don’t run over the summer break because too many people are on vacation and for those with children, childcare can be tricky when school is out. But many of my clients worry about the six-week break without having a consistent fitness plan.

Some find they lack the motivation to work out consistently when they’re by themselves, which is why they love the accountability group exercise provides.

Some are new to exercise and don’t feel confident about what to do at home, so for them, I’ve created a seven-move home workout that can be done anywhere.

It’s bodyweight by design so it can be done on vacation without having to worry about finding a gym or fitness equipment. It’s also good for beginners who might not yet have invested in any home fitness kit.

It’s a full-body routine that will keep you moving over the summer, wherever you are.

How to do the workout

Perform the following eight exercises as a circuit. Take a 20-second break between exercises, and once you've completed one round of the exercises, rest for one minute. Complete three rounds in total.

The workout in brief

1. Squat x 8-10
2. Reverse lunge x 8-10 each side
3. Self-resisted biceps curl x 8-10 each side
4. Floor triceps dip x 8-10
5. Bird dog x 8-10 each side
6. Plank x 10sec
7. Glute bridge x 8-10

Exercise guides

1. Squat

Reps: 8-10

• Stand with your feet shoulder-width apart and your toes slightly turned out.
• Engage your core.
• Push your hips back and bend your knees to lower until your thighs are parallel to the floor, keeping your chest upright.
• Pause, squeeze your glutes, then push through your heels to return to standing.

2. Reverse lunge

Reps: 8-10 each side

• Stand with your feet hip-width apart and your hands on your hips.
• Step your right foot back and bend both knees to lower with control, keeping your front knee directly above your foot.
• Pause when your right knee is just above the floor.
• Push through your left foot to return to standing.
• Repeat on the other side, alternating sides with each rep.

3. Self-resisted biceps curl

Reps: 8-10 each side

• Stand with your feet hip-width apart and arms by your sides.
• Clench your right fist and place your left hand on your right forearm.
• Bend your right elbow to raise your right fist to your right shoulder, pressing on your right forearm with your left hand to create resistance.
• Slowly reverse the movement to the start, still pressing on your right forearm with your left hand.
• Complete all the repetitions on one side, then repeat on the other side.

4. Floor triceps dip

Reps: 8-10

• Sit on the floor and place your hands on the floor behind you, fingers pointing forward.
• Engage your core and lift your hips.
• Bend your elbows to lower your hips, tapping your butt on the floor.
• Push through your hands to extend your arms and lift your hips.

Form tip: Keep your shoulders down throughout the move.

5. Bird dog

Reps: 8-10 each side

• Start on your hands and knees with your shoulders over your hands and your knees under your hips.
• Extend your right arm forward and your left leg back, creating a straight line through your body.
• Keep your hips level with the floor and avoid twisting from side to side.
• Pause briefly at the top of the movement, then return to the starting position and repeat on the other side.

6. Plank

Time: 10sec

• Start on your hands and knees with your shoulders over your hands.
• Step both feet back then lower onto your forearms, forming a straight line from your head to your feet.
• Engage your core and squeeze your buttocks to avoid letting your hips drop or rise.

7. Glute bridge

Reps: 8-10

• Lie on your back with your knees bent and feet flat on the floor.
• Slowly raise your hips, engaging your lower core and squeezing your buttocks at the top of the movement.
• Hold briefly then return to the starting position with control.

You don’t need an expensive gym membership, or to spend hours training each week, to build core strength.

Quick and easy, equipment-free workouts can help you fit movement into your day—even when you’re short on time.

“Consistency matters more than intensity,” fitness trainer Liam Hogan tells Fit&Well.

“Completing short workouts two to four times per week can help build confidence, routine, and long-term exercise habits without feeling overwhelming.”

Hogan has designed a five-minute core workout for beginners that can be done anywhere, and without the need for any equipment.

“The focus is on building stability, improving posture and strengthening the core with exercises that are beginner-friendly,” says Hogan, who is head of fitness at VEYR, an AI-powered fitness app.

Try Hogan’s five-minute beginner-friendly abs workout below.

For more personalized workouts that are adapted based on your available time, equipment and environment, check out the VEYR fitness app.

How to do the five-minute abs workout

Hogan’s five-minute ab workout consists of four exercises with no equipment needed.

He recommends doing his routine two to four times per week, along with other strength training workouts.

The four exercises in this five-minute workout are:

1. Dead bug
2. Bird dog
3. Plank
4. Side plank

1. Dead bug

Reps: 5-10 each side

Benefits: Builds deep core stability, improves coordination and control, and helps protect the lower back.

How to do it:

• Lie on your back with your arms extended above your chest.
• Lift your legs and bend your knees to 90°, with your shins parallel to the floor.
• Gently press your lower back into the floor to engage your core.
• Slowly lower your left arm behind your head and extend and lower your right leg.
• Return to the starting position, then repeat on the other side.
• Keep your lower back pressed into the floor throughout.

2. Bird dog

Sets: 1 Reps: 5-10 each side

Benefits: Strengthens the core and lower back, improves balance and posture, and develops full body stability.

How to do it:

• Start on all fours with your hands under your shoulders, and your knees under your hips.
• Engage your core.
• Lift your left arm in front of you and extend and lift your right leg behind you, until your left arm, torso and right leg are in a straight line.
• Pause briefly while keeping hips stable.
• Return to the starting position and repeat on the other side.
• Move slowly and stay balanced.

3. Plank

Sets: 1 Time: 20-45sec

Benefits: Strengthens the entire core, improves posture and stability, and builds endurance in the abs and lower back.

How to do it:

• your Lie on your front, propped up on your forearms, with your elbows directly underneath your shoulders.
• Engage your core.
• Lift your body so you are on your forearms and toes, with your body in a straight line from head to heels.
• Hold this position for time, being careful not to let your hips drop.

4. Side plank

Sets: 1 Time: 20-45sec each side

Benefits: Strengthens the obliques, improves hip and core stability, and helps support lower back health.

How to do it:

• Lie on your left side with your elbow directly underneath your shoulder.
• Engage your core.
• Lift your hips so your body is in a straight line from head to feet.
• Hold for time, then repeat on the right side.

If you’re over 70 and starting exercise for the first time, you’ll quickly realize that not all workouts are suitable for you.

Some routines online are too challenging, while others are focused on getting big, bulging muscles. It’d be understandable if your goals might be more about staying mobile enough to get your groceries in from the car unaided.

On top of that, if you’re stepping into a gym for the first time, seeing the array of machines and weights can be overwhelming.

So, I asked Jamie Bovay, founder and lead physical therapist at KinetikChain Denver, to outline a routine for any of our readers in the above position.

He came back with give of the most important exercises for seniors to do as a once-a-week circuit workout.

“To best use your time, you can move into the next exercise with no break and then cycle through these five exercises for three rounds.”

Here are the five exercises he suggests.

1. Sit-to-stand

Sets: 3 Reps: 20-25

Bovay says: “This is the most fundamental movement for independence. It targets the glutes and quads; the engine of your lower body.”

How to do it:

• Sit on a sturdy chair with your feet shoulder-width apart.
• Lean slightly forward and push through your feet to stand up straight, avoiding pushing off with your hands if possible.
• Push your hips back and bend your knees to slowly lower yourself back into the chair.

2. Wall push-up

Sets: 3 Reps: 20-25

Bovay says: “This builds upper-body integrity, and bone density in the wrists and shoulders without the strain of a floor push-up.”

How to do it:

• Stand an arm’s length away from a wall and place your palms on it, with your hands in line with your shoulders.
• Step your feet back between 12 and 18 inches.
• Bend your elbows to bring your chest toward the wall.
• Push against the wall to extend your arms and return to the start.

3. Counter-top row

Sets: 3 Reps: 20-25

Bovay says: “This targets the back’s postural muscles, countering the common forward slump posture and supporting the spine.”

How to do it:

• Stand facing a kitchen counter or sturdy table.
• Hinge forward from your hips and take hold of the edge of the counter with your palms facing up and your chest level with the counter.
• Pull your shoulder blades together and bend your elbows, pulling your chest toward the counter.
• Extend your arms to return to the start position.

4. Single-leg balance

Sets: 3 Time: 30–60sec each side

Bovay says: “Ankle integrity is a longevity requirement. This exercise improves proprioception, which is your brain's ability to know where your body is in space. This is your primary defense against falls.”

How to do it:

• Stand, with one hand lightly holding on to a wall or chair next to you if you’re not confident balancing on one leg.
• Lift one foot slightly off the floor and hold this position, maintaing your balance, for your chosen time.
• Lower your foot back to the floor, then swap sides.

5. Farmer’s carry

Sets: 3 Time: 30-60sec of continuous walking

Bovay says: “Grip strength is one of the most highly correlated biomarkers for all-cause mortality and longevity. This movement integrates your grip, shoulders and core. It also mimics the carrying requirements of life, ensuring you can move heavy loads independently as you age.”

How to do it:

• Stand holding weights—dumbbells, kettlebells, or even full grocery bags—by your sides. The weight should be heavy enough that it is difficult to hold for the entire duration.
• Move your shoulder blades back and down, keeping your back straight.
• Walk slowly and deliberately in a straight line, keeping your torso completely upright and your core braced.
• Continue for your chosen time, changing direction when necessary.

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

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

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

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

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

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

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

How to do the 10-minute workout

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

1. Breathing and posture reset

Reps: 5

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

2. Seated half roll-down

Reps: 6-8

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

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

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

3. Lying side kick

Reps: 8 each side

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

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

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

4. Shoulder bridge

Reps: 5-8

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

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

5. Forward spinal stretch

Reps: 5-6

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

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

6. Seated resistance band row

Reps: 10

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

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

Shop resistance bands

When you only have 20 minutes to work out, the last thing you want to do is waste any time traveling to the gym.

But training at home doesn’t mean you can’t get in a good strength session.

Resistance bands offer the perfect solution for those who don’t have the space for a home gym, or even dumbbells, but want to perform traditional strength training moves.

Bands use tension—instead of weight—to create the resistance needed to put stress on your muscles. They offer a compact but effective solution.

Personal trainer Logan Herlihy designed this workout for those days when you’re looking forward to the endorphin boost of a workout, but find yourself pressed for time.

All you need is a set of bands—of different levels of resistance—and a door anchor to perform this workout. You will also need a bench or a chair for the seated exercises.

Follow the order of the exercises as set out below for the best results, and aim for one set of each exercise if you only have 20 minutes with a very short rest between each move. On days with more time, aim for two sets.

1. Split squat

Sets: 1-2 Reps: 10-15 each side

• Stand with your feet hip-width apart, your right foot standing on the band, and your hands holding the band in front of your shoulders—with strong tension in the band.
• Step your left foot back, with your heel raised.
• Bend your knees to lower, until your left knee is just above the floor, keeping your right knee above your right foot.
• Push through your right foot to return to standing, working against the resistance of the band.
• Stop just before your right knee locks out, then go straight into your next rep.
• Complete all your reps on one side, then switch sides.

Herlihy says: “The lunge is a foundational leg movement. It targets all your muscles from the waist down, and because it is performed iso-laterally (one leg at a time), it can help correct any muscular imbalances over time.”

2. Seated band abduction

Sets: 1-2 Reps: 15-20

• Sit on a bench with your feet hip-distance apart and your feet flat on the floor, and wrap a medium to heavy resistance band just above your knees.
• Move your knees out to the sides, pulling the band apart as far as you can, while keeping your feet flat on the floor.
• Pause for a few seconds in this position, then return to the start with control.

Herlihy says: “Band abduction is a fantastic way to target your glutes, specifically the medial glute, which helps with balance.”

3. Band walk

Sets: 1-2 Time: 1min

• Stand with your feet hip-width apart, with a small looped band wrapped just above your ankles. There should be light resistance in the band.
• Push your hips back and bend your knees to lower into a half squat.
• Step out to the right with your right foot as far as you can.
• Step your left foot to the right side, so you return to the hip-width stance.
• Continue stepping right until you run out of room, then move left.
• Continue for time.

Herlihy says: “The band hip abductor walk is a great follow-up to a seated abduction. It also targets the medial glute, but at the same time engages other parts of the front and back of the thighs while you maintain a squat position.

“It’s a fantastic exercise for all of the leg muscles—with a glute focus if performed correctly.”

4. Banded squat

Sets: 1-2 Reps: 15-20

• parallelStand with both feet on a long band and your feet shoulder-width apart.
• Hold the ends of the band at shoulder height, or loop the band around your shoulders—the band should be taut and offering a high degree of resistance.
• Push your hips back and bend your knees to lower, keeping your chest facing forward.
• Once your thighs are parrallel to the floor, or as close as your mobility allows, push through your feet to stand back up, working against the resistance of the band.

Expert tips: Don’t lock out your knees when you stand up to avoid unloading the movement.

Herlihy says: “Squats target everything from your waist down. They are extremely important for balance, mobility and activities of daily living as we age. Leg strength is directly correlated with longevity, and squats are the gold standard for building strong legs.”

“Banded squats are a great variation because they match the resistance curve of a typical squat pattern. The resistance of the band lessens as you get to the bottom of the squat (where you are weaker), and increases as you get to the top of the squat (where you are stronger).”

5. Squat to shoulder press

Sets: 1-2 sets Reps: 10-15

• Swap for a lighter long resistance band than you used for the squat.
• Stand with both feet on a long band and your feet shoulder-width apart.
• Hold the ends of the band at shoulder height, or loop the band around your shoulders—the band should be taut and offering a high degree of resistance.
• Push your hips back and bend your knees to lower, keeping your chest facing forward.
• Once your thighs are parallel to the floor, or as close as your mobility allows, push through your feet to stand back up, working against the resistance of the band.
• As you reach standing, extend your arms to press the band over your head in one smooth motion.
• Lower the band to your shoulders with control.

Herlihy says: “This is a great full-body movement, which will help to finish off your legs, while also warming up your upper body for the next few exercises.”

6. Seated row

Sets: 1-2 Reps: 10-15

• Secure your band to a low anchor and hold the other end in both hands.
• Sit far enough away from the anchor that your arms are extended and there is slight tension in the band.
• Extend your spine with your legs fully extended.
• Pull the ends of the band towards you, drawing your elbows back and down toward your hips (this will help to engage your lats).
• Pause for a full second in this position, then return slowly to the start. Be careful not to lean forward at the bottom of the movement, or overstretch your arms to remove tension from the band.

Expert tips:

• Occasionally, the pressure from the bands can cause your butt to slide forward. If you have something you can brace your feet against so your butt doesn’t move, that is ideal.
• Start with your palms neutral (facing each other), but feel free to experiment with different grip positions to find what feels best for you.

Herlihy says: “The seated row is a powerhouse movement for the posterior chain (the back of the body). It targets your lats—the largest back muscles—as well as your rear delts, rhomboids, biceps and even your traps.”

7. Pec flye

Sets: 1-2 Reps: 10-15

• Secure your band to an anchor at shoulder height.
• Facing away from the anchor, take hold of the ends of the band in each hand and step away from the anchor, adopting a staggered stance with one foot in front of the other.
• Extend your arms out to the sides with a slight bend in your elbows—this is your starting position.
• Keeping a slight bend in your elbows throughout—bring your hands together in front of you.
• Pause for a full second, then slowly reverse the movement back to the starting position.

Expert tips: If the resistance doesn’t feel heavy enough, take another small step forward.

Herlihy says: “This is a great single joint exercise for the chest muscles. With the banded movement, you’ll also get a little engagement in the front deltoids.”

8. Standing chest press

Sets: 1-2 Reps: 10-15

• Secure your band to an anchor at shoulder height.
• Facing away from the anchor, take hold of the ends of the band in each hand and step away from the anchor, adopting a staggered stance with one foot in front of the other.
• Hold the ends of the band either side of your chest, with your elbows bent behind your torso.
• Press the ends of the band forward, extending your arms.
• Pause for a full second, squeezing the muscles in your chest, then slowly return to the starting position.

Herlihy says: “Another great chest movement that also engages the shoulders and the triceps.”

9. Pulldown

Sets: 1-2 Reps: 10-15

• Secure the band to a high anchor above head height.
• Facing the anchor point, hold the ends of the band in both hands, palms facing down, and step away until your arms are extended and your hands are at shoulder height.
• Engage your core and push your hips back—this is your starting position.
• Keeping your arms extended, pull the ends of the band to your hips (this will help to engage your lats).
• Pause for a full second in the contracted position and return slowly to the start.

Expert tips: Be careful not to lean forward at the bottom of the movement or lock out your arms, as this will release tension in the band.

Herlihy says: “The pulldown is similar to the seated row. The muscles targeted will allow you to strengthen from a different plane of motion, which is great for well-rounded muscular development.”

10. Standing biceps curl

Sets: 1-2 Reps: 10-15

• Stand with both feet on the band, hip-width apart, holding the band in both hands, in front of your thighs, palms facing. There should be light tension in.
• Keeping your elbows pinned at your sides, bend your elbows to lift the ends of the band to your shoulders.
• Pause for a second at the top of the movement, then slowly lower the ends of the band to the start.

Herlihy says: “Finally, a classic single joint movement for the biceps. This foundational gym exercise hits both heads of the biceps as well as targeting some of the forearm muscles.”

Shop resistance bands

Convenience and consistency are the essential ingredients in this gentle home workout.

Designed by Dr Christynne Helfrich, a doctor of physical therapy at Hinge Health who specializes in working with beginners and older adults, it is centered around simple, familiar movements that people are already doing in their day-to-day lives.

For example, it combines functional exercises—like going from seated to standing to replicate the action of getting in or out of a chair—with single-leg movements that will improve your ability to avoid falls.

“By practicing these moves with a bit more control and intention, you can build strength, improve balance and support mobility in ways that are practical and sustainable,” says Helfrich.

With repetition and gradual progression, she believes it is possible to foster “movement optimism” in people who are new or unfamiliar with exercise.

“What matters here is creating a routine that leads to better movement, more confidence, and greater independence over time rather than pushing for intensity,” she tells Fit&Well.

How to do the workout

Helfrich says this low-impact circuit can be performed three to four times a week.

All you need is a sturdy chair and a wall for support.

Perform the exercises one to four as a circuit, performing one after the other, taking your time to refine the technique rather than rushing through the required repetitions.

Rest for 30-60 seconds after completing a circuit. Complete two or three circuits in total.

Reduce how long you rest for, or increase the reps or rounds, as your strength, mobility and balance improve—or as time allows.

Finish with one set of exercise five, the gentle walk/standing march. Wrapping up the session with a few minutes of light movement will help gently cool down your body and promote cardiovascular health.

1. Sit-to-stand

Reps: 8-12

• Sit in a sturdy chair with your feet flat on the floor, hip-width apart.
• Extend your spine, then lean slightly forward and press through your heels to stand up without using your hands.
• Push your hips back and bend your knees to slowly lower yourself back into the seat with control.

Helfrich says: “The key is to stay smooth and steady, rather than using momentum or dropping quickly into the chair. Take your time here, there’s no need to rush.”

2. Standing march

Reps: 20-30sec each side

• Stand tall, and if needed, keep a chair or wall nearby for support.
• Slowly lift one knee to a comfortable height, then lower it back down with control.
• Repeat on the other side.
• If you feel steady, you can pause at the top for a moment to challenge your balance further.

Helfrich says: “Try to keep your posture upright and avoid leaning side-to-side. This one is all about balance and control, so think about staying tall through your spine as you move.”

3. Wall push-up

Reps: 8-12

• Stand facing a wall and place your palms on it at shoulder height.
• Step your feet back slightly so your body is leaning forward.
• Engage your core and ensure your body is in a straight line from head to heels.
• Bend your elbows to bring your chest toward the wall.
• Push through your hands to extend your arms, pressing your body back to the start.
• Move with control, keeping your body aligned and avoiding letting your hips sag or your head jut forward.

Helfrich says: “This movement is a great way to build upper-body strength without putting too much strain on the joints.”

4. Hip hinge

Reps: 8-10

• Stand with your feet hip-width apart and a slight bend in your knees.
• Push your hips back and hinge your torso forward until you feel a slight stretch in your hamstrings—ensure your back doesn’t round or arch, staying in a neutral position.
• Push your hips forward to stand upright.
• If it feels uncomfortable in your back, try making the movement smaller and more controlled.

Helfrich says: “This movement helps train how to bend and lift safely, which comes up often in daily life. It may help to think about closing a door behind you with your hips.”

5. Finisher: Gentle walking or marching in place

Sets: 1 Time: 3-5min

• Finish the session with a few minutes of gentle walking, outside if possible.
• If space is limited, you can instead march on the spot, remembering to drive your arms forward and back to replicate the motion of walking.

Helfrich says: “Keep the pace comfortable and steady, and focus on breathing naturally. It doesn’t need to feel intense, as the goal is just to keep your body moving.”

Stability ball, exercise ball, gym ball, exercise ball, Swiss ball, yoga ball —whatever you like to call it, this simple bit of workout apparatus upgrades any core exercise by adding one key ingredient: instability.

It makes performing basic exercises more challenging, helping strengthen deep stabilizer muscles around the spine and pelvis to improve balance and core control.

For more advanced exercisers, the stability ball can also be deployed to build full-body strength and stability, making your body more resilient, whatever your sport or activity of choice.

Here are eight exercises I’ve come to fall back on—either for myself or for the clients I’ve trained—to add some instability to my stability training repertoire.

Best stability ball exercises for core strength

Below are eight stability ball exercises I've come to rely on, running from beginner to advanced.

For each, I’ve outlined the body part it targets, along with suggested sets and reps to guide you.

Pick two to three moves and use them as a core finisher at the end of your next workout.

1. Stability ball pelvic tilt

Sets: 2 Time: 30sec

Targets: core

• Sit on the stability ball with your feet flat on the floor and your hands on your hips.
• Exhale as you slowly tuck your tailbone under your body, rounding your lower back.
• Inhale as you slowly reverse this motion, arching your lower back.
• Match each movement to your breath, exhaling as your lower back is curved, inhaling as your arch.

2. Stability ball circle

Sets: 2 Time: 30sec each direction

Targets: core

• Sit on the ball with your feet flat on the floor.
• Place your hands on the ball, or on your hips to make it more challenging.
• Slowly circle your hips clockwise.
• Switch direction after 30 seconds.
• Experiment with small and larger circles, focusing on using your deep core muscles to control the movement.

3. Stability ball reverse walkout

Sets: 2-3 Reps: 8-10

Targets: core and posterior chain

• Sit on the ball with your feet flat on the floor and your fingers touching your temples or arms raised overhead.
• Engage your core muscles and slowly walk your feet forward, rolling your back down the ball, keeping your hips lifted in a bridge position.
• Continue until your upper back, shoulders and head are supported by the ball and your body forms a strong bridge position with your shoulders, hips and knees in a line.
• Pause for two seconds, then reverse the movement to the start.

4. Stability ball wall squat

Sets: 2-3 Reps: 10-12

Targets: core and legs

• Place the ball between your lower back and a wall and stand with your feet shoulder-width apart.
• Bend your knees to lower, rolling your back down the ball, until your knees are bent to 90°.
• Pause for a second, then push through your feet to return to standing.

Using the ball for support should help you maintain an upright posture while lowering into the squat to teach good mechanics when squatting unaided.

5. Stability ball back extension

Sets: 2-3 Reps: 8-10

Targets: core, and lower and mid back

• Lie on your front with your stomach and hips on the ball, your feet wider than shoulder-width apart, and your fingers touching your temples.
• For added support, wedge the soles of your feet against a wall.
• Engage your core and slowly lift your chest to carefully arch your spine, using the muscles in your lower and mid back to control the movement.
• Slowly lower your chest back toward the start.
• Start with small back extensions, then gradually increase your range as your strength improves.

6. Stability ball plank stir the pot

Sets: 2-3 Time: 30sec

Targets: core

• Kneel with the ball in front of you and rest your forearms on top of it with your hands clasped together.
• Lift your hips and knees so your body is in a straight line from head to heels, with your weight supported on your toes and forearms. Widen your stance to make it easier to balance.
• Slowly move your forearms in a circle, changing direction after completing a few circles.

7. Stability ball jackknife

Sets: 2-3 Reps: 8-10

Targets: core, chest and arms

• Place your shins on the top of a ball and your hands on the floor directly underneath your shoulders.
• Engage your core and lift your hips so your body is in a straight line from your head to your heels.
• Keeping your upper body stable, tuck your knees into your chest, rolling the ball onto the tops of your feet.
• Pause, contracting your core muscles hard, then slowly extend your legs to return to the starting position.
• Use your breath to aid each rep: exhale as you tuck your knees, inhale as you extend.

8. Stability ball pike

Sets: 2-3 Reps: 8-10

Targets: core, chest and shoulders

• Place your shins on the top of a ball and your hands on the floor directly underneath your shoulders.
• Engage your core and lift your hips so your body is in a straight line from your head to your heels.
• Keeping your arms straight, contract your abs to lift your hips high, rolling your toes onto the ball.
• Pause, then slowly lower your hips to return to the starting position.
• Use your breath to aid with each rep: exhale as you lift your hips, inhale as you lower.

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One of the things that worries me most about getting older is losing the ability to use my hands properly.

I’ve been helping my grandmother to catalog several lifetimes’ worth of pictures—some taken, some inherited—because she struggles to hold a pen for more than a minute or two.

While spending more time with my grandmother has been a wonderful experience, watching her struggle has left me thinking about how grip strength and fine motor skills can begin to deteriorate later in life.

“Grip strength often doesn’t get much attention, but it plays a huge role in overall health,” explains Devin Trachman, clinical director of Physical Therapy Central. “This is especially true as we get older.

“It is about so much more than opening jars or carrying groceries. Strong hands help us stay independent and continue doing the things that make daily life feel normal and enjoyable.

“As the years go by, we rely on our grip for countless small but important tasks like holding a glass of water, using silverware, buttoning a shirt, or safely using a walker or cane. When grip strength starts to fade, these everyday moments can become frustrating or even unsafe.”

Trachman explains that physical therapists use grip strength as a clinical indicator for a number of different health factors.

“It is closely linked to overall muscle strength, functional ability and even long-term health,” she says. “That is why it is often used as a quick check-in on neuromuscular health, because it tells a much bigger story than most people realize.”

While it may seem to be a problem that only affects the hands, Trachman says that a person’s grip strength can reflect overall muscle loss, nervous system changes, and impaired coordination and control. It is also an indicator that someone may be becoming more frail.

“In some cases, declining grip strength has been linked to a higher risk of falls and a reduced ability to bounce back after illness or injury,” she says.

“In other words, what’s happening in the hands can give us valuable clues about strength, resilience, and overall health.”

She stresses that while declining grip strength is a good indicator of health, it is not an inevitable part of aging.

How to check your grip strength

“In a clinical setting, grip strength is most accurately measured using a handheld dynamometer,” says Trachman. “This gives us objective information that we measure in pounds that can be tracked over time and compared to what’s typical for someone’s age.”

But there are indicators you can look out for in your everyday life, too.

“People may notice they are dropping things more often, like cups, phones, or utensils,” she explains. “They may report struggling to open jars and packaging.

"Tasks like turning a doorknob, using keys, or writing can start to feel harder than they used to. Even simple activities like buttoning clothes or handling silverware may cause noticeable hand fatigue.”

Trachman explains that these changes can be easy to brush off, as they tend to happen gradually. “Over time, they can begin to affect confidence, safety, and day-to-day independence.”

How to improve your grip strength

As Trachman says, deteriorating grip strength isn’t inevitable, and even if you have started feeling some decline, there are a few things you can do to work on improving grip strength.

She recommends the following exercises, stating they are joint-friendly and accessible for someone with already reduced grip strength. You don’t need any specific equipment to perform them, just things you already have around the house.

How to do the grip strength exercises

1. Towel squeeze hold

Time: 2min each side

“This exercise builds baseline grip strength without requiring any specialized equipment,” says Trachman.

How to do it:

• Roll up a small hand towel and hold it in one hand.
• Squeeze the towel as hard as possible for five to 10 seconds.
• Relax your hand for a few seconds.
• Continue until the two minutes have elapsed, then repeat on the other side.

2. Rubber band finger extension

Time: 2min each side

“Grip strength needs both squeezing and opening hand strength. This exercise works on the latter,” says Trachman.

How to do it:

• Place a rubber band around all five fingers.
• Slowly open your hand, stretching the fingers against the resistance of the band.
• Hold for five to 10 seconds.
• Relax your hand for a few seconds.
• Continue until the two minutes have elapsed, then repeat on the other side.

3. Seated dumbbell hold

Sets: 2 Time: 2min each side

“You get the same grip stimulus as a farmer’s carry, but without adding in balance or walking,” says Trachman.

How to do it:

• Hold a light dumbbell, a water bottle or a can of food in one hand with your arm positioned comfortably by your side. The object should be heavy enough that you experience fatigue by the end of the hold.
• Hold for time.
• Repeat on the other side.

Strength and stability can quickly diminish as we age, leading to increased risk of falls and injury when performing everyday tasks.

It’s something certified personal trainer Carter Lee from BetterMe has often observed when working with seniors, but he says this four-move routine can help arrest that decline.

“This circuit delivers a full-body workout using resistance bands to improve mobility and build functional strength,” he tells Fit&Well.

The routine starts with a seated drill to strengthen the stabilizer muscles around your feet and ankles. The exercises then move up the body to address tightness and weakness around your chest and shoulders.

Bands, Lee says, challenge muscles and joints without the impact often associated with lifting weights, making it an especially useful tool for older adults training.

“Beyond their convenience, training with resistance bands can make daily activities significantly easier, supporting independence in everyday movements,” he adds.

How to do the resistance band workout

Lee recommends starting with a light to medium tension band.

“Work each exercise for 45 seconds, then take 15 seconds to rest and transition to the next move,” he says.

You can do the circuit once as a gentle daily routine to mobilize your ankles and shoulders or two to three times in total for a slightly more intensive standalone workout.

1. Banded foot activation

Time: 45sec Rest: 15sec

• Sit in a chair with your right leg extended.
• Loop a long resistance band around the ball of your right foot, holding the ends firmly.
• Flex your foot forward against the band’s resistance, then slowly return to the starting position.
• Continue for 45 seconds on one side, then repeat on the other on the next round, or switch halfway through if you’re only performing one round.

Lee says: “Strengthening the small muscles in the feet and ankles is critical for seniors, helping improve ground feel and ankle stability. A strong base can help reduce the risk of trips and falls.”

2. Seated band pull-apart

Time: 45sec Rest: 15sec

• Sit on a chair with your feet flat on the floor, holding a resistance band in both hands.
• Raise your hands to chest height in front of you, with your arms extended.
• Keeping your arms straight, move your hands out to the sides, slowly pulling the band apart and towards your chest, until you feel a stretch across your chest.
• Slowly return your hands to the start.

Lee says: “This exercise counteracts desk posture or slouching, by opening your chest and strengthening your upper-back muscles responsible for an upright, confident stance.”

3. Shoulder dislocation

Time: 45sec Rest: 15sec

• Stand with your feet hip-width apart, holding a long resistance band in both hands in front of your thighs.
• Move your hands apart to create tension in the band.
• Slowly and with control, raise your arms overhead and as far back as you can, then return to the starting position.

Lee says: “This movement improves shoulder flexibility and warms up your upper body, making it easier to reach for items on high shelves or get dressed in the morning.”

4. Alternating shoulder dislocation

• Stand with your feet hip-width apart, holding a long resistance band in both hands in front of your thighs.
• Raise your right arm overhead, then behind you, bringing the band past your left ear.
• Raise your left arm overhead, then in front of you, bringing the band past your right ear.
• Continue, alternating the leading arm with each rep.

Lee says: “This variation of the shoulder dislocation exercise focuses on unilateral stability, helping to identify and correct strength imbalances between your left and right shoulders.”

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There are many benefits you’ll experience if you work out at home.

For instance, this sessions devised by certified trainer Jill Jones will help strengthen your bones and muscles, improve your balance and stability, and aid mobility and joint health.

But most importantly, according to the owner of Colosseum Gym in New Jersey and co-founder of online platform FitQuo, it will boost your confidence and independence as you age, something Jones believes is “worth more than any fitness metric”.

“When a new client walks through my door or logs into a session from their living room, the first thing I tell them is that you don’t need an hour, a gym membership or a complicated program,” she tells Fit&Well.

“The reason this routine works isn’t just the exercises—it’s that it’s doable.

“Consistency beats intensity every single time. People start nervous and intimidated and leave capable, confident and educated. That shift, the moment they realize what their body is still capable of, is exactly why I do this work.”

Jones' routine incorporates a four-minute warm-up, a 14-minute circuit and a three-minute cool-down, and can be completed entirely from your living room.

“All you need is a chair and a light pair of dumbbells. If you don’t have those, a water bottle or jar of peanut butter works just fine to get started with,” she says.

How to do the workout

To start, take four minutes to warm up.

“Never skip this,” warns Jones. “Your joints need time to say hello.”

Once warm, perform each exercise of the main circuit for 45 seconds, resting for 15 seconds between moves. Complete the full circuit twice with a 60-second rest between rounds.

Jones recommends wrapping the session up with a gentle cool-down.

“Most people go wrong by skipping this section, but it’s where the magic of mobility happens and where you can activate your nervous system to promote rest and recovery.”

Warm-up

1. Seated ankle circles

Time: 30sec each side

• From seated, raise one foot just off the floor and rotate your ankle in one direction for 15 seconds.
• Rotate in the opposite direction for another 15 seconds.
• Switch feet and repeat.

“Poor ankle mobility is one of the quietest contributors to falls, and this takes just 60 seconds to address,” says Jones.

2. Standing hip circles

Reps: 10 each direction

• Stand with your feet hip-width apart, resting your hands on the back of the chair for support if needed.
• Slowly circle your hips clockwise.
• Do all your reps in one direction, then repeat counterclockwise.

3. Chest opener

Reps: 10

• Stand with your feet hip-width apart.
• Reach both arms forward, then move them out to the sides and behind you.
• Join your fingers together behind you if your mobility allows.
• Move slowly and with control to help stretch your chest and mobilize your shoulders.

4. Marching in place

Time: 60sec

• Stand with your feet hip-width apart.
• Lift your right knee to hip height.
• Return to the start, then repeat on the other side.
• Continue, moving slowly and intentionally, alternating sides with each rep.
• Hold the back of a chair if needed.

“Marching in place nudges your heart rate up and primes your hips for what’s coming,” says Jones.

The workout

1. Bodyweight squat

Time: 45sec Rest: 15sec

• Stand with your feet hip-width apart with a chair behind you if needed.
• Push your hips back and bend your knees to lower until your thighs are as close to parallel with the floor as possible, aiming for a 90° bend in your knees.
• Press through your heels to stand back up.

“The chair is there as a safety net, not a crutch,” says Jones. “Trusting yourself to do this freestanding is half the work.

“We use this movement every single day, every time we sit down and stand up from the sofa, the car, even the toilet. The stronger you get here, the more independent you will feel everywhere else. Aim for 10-14 reps in 45 seconds.”

Make it harder: Hold a dumbbell or water bottle at your chest to add resistance as you get stronger.

2. Bent-over row

Time: 45sec Rest: 15sec

• Hold dumbbells or filled water bottles by your sides.
• Hinge forward from your hips, pushing your hips back and lowering your torso, keeping your back flat.
• Lift the weights to your hips.
• Squeeze your shoulder blades together at the top of the movement.
• Lower the dumbbells slowly.

“Years of sitting rounds [your back] forward,” says Jones. “This exercise fights back. It strengthens the upper back and spine and loads the bones in exactly the right places. Aim for 10-12 reps in 45 seconds.”

Make it harder: Loop a resistance band under both feet and the dumbbells. “It’s the same movement, just with added tension, so no need for heavier weights,” says Jones.

3. Single-leg balance hold

Time: 45sec Rest: 15sec

• Stand with your feet hip-width apart.
• Lift one foot, holding your arms out wide for balance.
• Hold this position for 20 seconds on each side.

“It sounds almost too simple—then clients try it and realize how much their body is actually working,” says Jones. “Every wobble you feel is your stabilizing muscles firing and getting stronger. This transfers directly to real life. Stepping off a curb, walking on uneven ground, getting in and out of the shower.”

Make it easier: Hold the back of a chair if needed and gradually work toward letting go. “Even holding with one finger counts as progress,” says Jones.

4. Single-leg Romanian deadlift tap

Time: 45sec Rest: 15sec

• Stand with your feet hip-width apart, with a slight bend in your knees.
• Hold a light dumbbell (or filled water bottle) in your right hand.
• Hinge forward from your hips, not your waist, lifting your left leg behind you and slowly lowering the dumbbell, keeping your back flat and hips square to the floor.
• Tap the dumbbell on the floor, or go as low as possible, then drive your hips forward to return to standing upright.

“The object gives you something to focus on, which naturally steadies your balance and keeps the movement deliberate,” says Jones. “This is your body learning to catch itself before a stumble becomes a fall.”

Make it easier: “Not ready for the hinge yet? Go back to the single-leg balance hold above and build your confidence there first—there’s no rush,” says Jones.

5. Step-touch with arm reach

Time: 45sec Rest: 15sec

• Stand with your feet hip-width apart.
• Take a small step to the right with your right foot and reach across your body with your right arm.
• Return to the start, then repeat on the other side.
• Continue at pace, alternating sides with each rep.

“This drill is low impact, it gets the heart rate up gently, and the coordination element of arms and legs working together is genuinely good for both cardiovascular fitness and brain health,” says Jones. “This is your VO2 max work. It doesn't need to be fancy to be effective. My clients always end up smiling during this one.”

Make it harder: Add a knee raise at the end of each step. Lift the knee to hip height, hold for a beat, then step back out. For example, if stepping to your left, raise your right knee while reaching your left hand across your body, then return to the start and switch sides. “It adds a real balance challenge and nudges the intensity up a notch,” says Jones.

6. Glute bridge

Time: 45sec Rest: 15sec

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Press through your heels and lift your hips until your body forms a straight line from your shoulders to knees.
• Hold for a few seconds at the top of the movement, then lower slowly with control.

“Strong glutes protect your hips and lower back, two of the areas most vulnerable to injury as you age. This one is also quietly satisfying to master,” says Jones.

Make it harder: Loop a mini resistance band just above your knees for added glute activation, or place a dumbbell or heavy book across your hips before you lift.

“Clients who struggled with this in week one are often doing it with a band and added weight within a month,” says Jones.

7. Wall push-up

Time: 45sec Rest: 15sec

• Stand facing a wall with your feet hip-width apart, a little more than an arm’s length away—the further back you stand, the harder the exercise is.
• Place your hands on the wall slightly wider than shoulder-width apart at chest height.
• Keeping your body in a straight line from head to heels, bend your elbows and lower your chest slowly toward the wall.
• Push through your palms and extend your arms to press back to the start.

“Wall push-ups build upper body and chest strength in a completely joint-friendly way. Just be sure not to let your hips sag or your lower back to arch,” advises Jones.

Make it harder: "When wall push-ups feel easy, take it to the floor. The movement is identical. Your body will know exactly what to do," says Jones.

Cool-down

1. Standing quad stretch

Time: 30sec each side

• Stand with your feet hip-width apart.
• Bend your right knee and lift your right foot towards your butt, taking hold of your right ankle with your right hand.
• Hold the back of a chair with your opposite hand for support if needed.
• Push your hips forward to deepen the stretch down the front of your thighs.

2. Shoulder stretch

Time: 30sec each side

• Cross your right arm across your chest and hold your right elbow in your left hand.
• Gently pull your right arm towards you to feel a stretch in your shoulder.
• Keep your shoulders relaxed—avoid scrunching them up toward your ear.
• Breathe into the stretch for 30 seconds, then switch sides.

3. Slow neck roll

Time: 15sec each side

• From standing, tilt your head to bring one ear toward your shoulder.
• Pause for 15 seconds, then roll your chin slowly toward your chest and across to your other shoulder.
• Hold for 15 seconds.

“Take your time and never roll your head backward,” says Jones.

4. Standing roll-down

Time: 30sec

• Stand with your feet hip-width apart.
• Inhale, then as you exhale, tuck your chin to your chest and slowly roll down through your spine, one vertebra at a time.
• Let your arms hang heavy toward the floor.
• Relax at the bottom of this stretch for 20-30 seconds, then slowly roll back up the same way, stacking each vertebra until you are upright again.

“This is one of the best things you can do for spinal mobility,” says Jones. “But if you have osteoporosis or any spinal concerns, skip this one and hold a gentle seated forward lean for 30 seconds instead.”

5. Deep breathing

Reps: 3

• Close your eyes.
• Breathe in over the count of four
• Breathe out for longer than a count of four.
• Repeat three times.

“That longer exhale activates the part of your nervous system responsible for rest and recovery,” says Jones. “It is the moment clients often tell me they feel the most calm they have felt all day. Do not skip it.”

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Ever feel like beginner-friendly workouts are anything but?

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

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

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

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

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

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

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

10-minute cardio workout for beginners

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

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

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

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

Here’s a brief breakdown of each exercise.

1. Basketball catch and shoot

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

2. Quick football feet

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

3. Skater side-step

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

4. Soccer kick-up

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

5. Pickleball shuffle

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

6. Boxing jab cross

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

7. Baseball squat to high plank

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

Strengthening your core is important at any age. However, a strong core becomes even more vital to our health and longevity in our senior years. The core muscles help to keep us stable, upright, and supported through everyday movement.

Certain age-related changes, like vision loss or vestibular system deterioration in the inner ear, can begin to affect our balance as we get older. While falls become much more common for those over 60, strong core muscles can help improve balance and reduce the chances of serious injury.

Unfortunately, many seniors have mobility concerns that make popular exercises like bird dogs, side planks, and dead bugs off-limits. That doesn’t mean that core training is off the table, though.

When I start working with a beginner-level senior client who can’t get onto the floor safely, I always teach them the following three standing moves instead.

You don’t need any equipment to do them, and they’re accessible for most fitness levels.

How to do the standing core exercises for seniors

These exercises are safe for almost everyone, but you should still get clearance from your medical team before attempting them.

As with any exercise, proper form is crucial. If you’re unsure of how to correctly perform these movements, consider meeting with a certified personal trainer. They can give you feedback and modify or progress the exercises as needed.

Be sure you know how to engage your core before trying this workout.

Start by doing eight to 10 reps of each exercise for one or two sets, do this three times a week. Once you’re feeling stronger, slowly increase the reps to 12 to 15 and the sets to three.

These exercises can be performed every day if desired, but four or five times a week is sufficient enough to yield benefits.

You just need a section of bare wall for this workout. If you currently struggle with poor balance, you may also want a chair in reach for additional support.

1. Standing march

Sets: 1-3 Reps: 8-15 each side

• Stand with your feet hip-width apart.
• Engage your core.
• Lift your left knee to hip height and bend it to 90°.
• Pause briefly.
• Lower your left foot back to the floor.
• Repeat on the other side, alternating sides with each rep.

Trainer tips: Keep your hips as still as possible as your legs move.

Don’t rush and focus on engaging your abdominals as you lift your leg. If balance is an issue, try this exercise while holding onto a chair.

2. Wall shoulder tap

Sets: 1-3 Reps: 8-15 each side

• Stand facing a wall, an arm’s length away, with your feet hip-width apart.
• Place your hands on the wall, in line with your shoulders, and take one step back so you are leaning into the wall.
• Engage your core.
• Lift your left hand off the wall and tap your right shoulder.
• Place your left hand back onto the wall.
• Repeat on the other side, alternating sides with each rep.

Trainer tips: Like the standing marches, keep your hips as still as possible.

Go slowly and be sure to keep your head, shoulders, hips, and ankles in a straight line.

The further away you are from the wall, the more challenging the exercise will be. Step closer to the wall if you’re unable to keep your body still as you move your arm, or step away from the wall if the exercise feels too easy.

3. Glute kickback

Sets: 1-3 Reps: 8-15 each side

• Stand facing a wall with your feet hip-width apart.
• Place your hands on the wall.
• Engage your core muscles.
• Keeping your left leg straight, squeeze your left glute and lift your left heel behind you.
• Slowly, lower your left foot back to the starting position.
• Do all your reps on one side, then switch sides.

Trainer tips: Many people think of the core as just the abdominals, but the glutes are an important core muscle group as well.

You don’t have to lift your leg very high, even a slight lift off the ground will activate the appropriate muscles.

Avoid arching your lower back as you lift the leg, and keep the rest of your body as still as possible.

As soon as the sun comes out, I love to take my workouts outdoors for a hit of vitamin D. The change of scenery and fresh air really energizes me. Plus, I don’t need any equipment, because I can use the steps in my yard to work up a sweat.

Using a step provides an extra cardio challenge, boosting heart and lung health while improving balance, coordination and agility. It’s a great way to get a decent full-body workout without any equipment.

If you don’t have any steps in your yard, you can use the stairs in your house or apartment, or try this aerobics step, which is currently on sale for under $25 on Amazon.

To get you started, I’ve created a six-move step workout. All you need to do is set a timer for 30-second intervals, with minimal rest (10-15 seconds) in between exercises—this will keep your heart rate up.

How to do the step workout

Do each of the following six exercises for 30 seconds, taking minimal rest between moves (10-15 seconds). Aim for three rounds in total, and take one minute recovery time between each round.

1. Calf raise
2. Step-up
3. Step jump and squat
4. Deficit reverse lunge and knee drive
5. Incline mountain climber
6. Triceps dip

1. Calf raise

Time: 30sec Rest: 10-15sec

• Stand with the balls of your feet on the step and your heels hanging off the edge, with your feet hip-width apart.
• Slowly lift your heels, rising onto your toes.
• Pause briefly at the top, then slowly lower your heels as far as possible, ideally lower than the step to feel a light stretch in your calves.

2. Step-up

Time: 30sec Rest: 10-15sec

• Stand facing the step.
• Place your right foot on the step, then bring your left foot up to meet it.
• Step back down, leading with your right foot.
• Continue at pace, changing the foot you lead with halfway through the 30 seconds.
• Keep the chest up, core engaged and avoid leaning forward as this will throw you off balance.

3. Step jump and squat

Time: 30sec Rest: 10-15sec

• Stand facing the step with your feet together.
• Engage your core, bend your knees and swing your arms behind you.
• Extend your knees and swing your arms forward to jump with both feet onto the step.
• Land softly your feet wider than hip-width apart, bending your knees and pushing your hips back to lower into a squat.
• Extend your knees and hips to stand up and step, or carefully jump, back to the start.

4. Deficit reverse lunge and knee drive

Time: 30sec each side Rest: 10-15sec

• Stand on the step with your feet hip-width apart
• Step your right foot behind you off the step and bend both knees to lower until your right knee gently taps the floor.
• Push through your left foot to stand upright, and as you rise, slowly bring your right knee forward and up to hip height.
• Pause for a moment, maintaining your balance.
• Go straight into the next rep, stepping your right foot behind you.
• Continue on the same side for the allotted time, then switch sides.

Trainer tip: The movement, particularly the knee drive, will challenge your balance, so take your time and aim to move with control.

5. Incline mountain climber

Time: 30sec Rest: 10-15sec

• Start in a high plank with your shoulders stacked over your wrists, your hands on the step, and your body in a straight line from head to heels.
• Keep your hips square to the floor as you move your right knee towards your left elbow.
• Return to the start, then repeat on the other side.
• Keep alternating at pace for 30 seconds.

6. Triceps dip

Time: 30sec Rest: 1min

• Sit on the step with your hands either side or your hips, fingers facing forward.
• Extend your arms to lift your butt slightly off the seat then move it slightly forward off the step. This is your starting position
• Engage your core, then bend your elbows to lower your body until your elbows are bent to 90° (or as low as feel comfortable for your shoulders).
• Pause, then push through your palms to extend your arms and lift your body back to the starting position.

Make it easier: Bend your knees and bring your feet closer to you.

When it comes to value for money, you simply can’t beat a long loop resistance band.

This inexpensive, versatile, lightweight and highly-portable bit of kit has become one of my favorite gym bag essentials.

I use it daily to mobilize my shoulders and, lately—while I’ve been on the road with work—I’ve been using it to build evenly balanced strength with this six-move push-pull workout.

The premise behind a push-pull workout is to alternate pushing exercises, like squats and chest presses, with pulling movements, like deadlifts and bent-over rows.

This results in balanced strength development, so you don't overly favor one muscle group while neglecting others, leading to vulnerability and injury.

For this workout, all you need is one lightweight resistance band.

How to do the 20-minute resistance band workout

This six-move routine is split into three supersets, alternating a pushing exercise with a pulling movement.

• 1A. Overhead squat
• 1B. Deadlift
• 2A. Chest press
• 2B. Wide-grip standing row
• 3A. Front raise
• 3B. Upright row

In a superset, you do a pair of exercises one after the other, and then rest. You complete all the sets for that pair before moving on to the next pair.

Example: Perform exercise 1A then move onto 1B for the required number of reps, rest for 30-60 seconds, then return to 1A, then 1B, then rest. Repeat that sequence one more time and you have completed three supersets.

Then move on to exercise 2A and 2B and so on.

You should be able to finish the whole workout in 20-25 minutes. That leaves time for a warm-up—I’ve included my go-to routine before the form guides.

Repeat this workout two to three times a week, aiming to increase the number of reps, time per exercise or total sets as your strength grows.

Warm-up

Here’s a comprehensive explainer of my full-body warm-up.

1A. Overhead squat

Sets: 3 Reps: 10-12 Rest: 0sec

Targets: quads

How to do it:

• Stand on the band with your feet hip-width apart.
• Hold the other end of the band in your hands at shoulder height and extend your arms overhead and slightly out to your sides.
• From this fully extended position, brace your core, then sit your hips back and bend your knees to lower, keeping your knees directly above your feet.
• Focus on keeping your back upright and arms extended as you lower into the squat.
• Press through the floor and drive your hips forward to stand upright.
• If the overhead part of this exercise is too challenging, hold the band at shoulder height, with elbows pointing forward, as if performing a front squat.

1B. Deadlift

Sets: 3 Reps: 10-12 Rest: 30-60sec

Targets: hamstrings, glutes and lower back

How to do it:

• Fold the band in two and stand on the middle of the band with your feet hip-width apart.
• Hinge forward from your hips and push your butt back to reach down and grasp the end of the band in each hand with straight arms.
• With tension in the band, retract your shoulder blades to engage your back muscles.
• Inhale to engage your core, and as you exhale, drive your hips forward to stand upright, working against the resistance of the band.
• Pause for a second, then sit your hips back to lower with control.
• You should feel the backs of your thighs, glutes and lower back working to power and control the movement.

2A. Chest press

Sets: 3 Reps: 10-12 Rest: 0sec

Targets: chest and triceps

How to do it:

• Loop your resistance band around a sturdy anchor point.
• Face away from the anchor point holding the ends of the band either side of you at chest height.
• Step forward with one foot to create tension in the band.
• Press your hands forward, extending your arms.
• Return your hands to the start slowly, working against the resistance of the band.
• Focus on a powerful pressing motion and controlled return.
• Switch your leading foot halfway through the set to avoid favoring one side of your body.

2B. Wide-grip standing row

Sets: 3 Reps: 10-12 Rest: 30-60sec

Targets: back and biceps

How to do it:

• Loop the band around a sturdy anchor point at eye level and face the anchor point, holding the ends in your hands.
• Step away from the anchor point until your arms are extended at shoulder height and there is light tension in the band.
• Lean back slightly, then pull the band towards you, keeping your elbows high and your hands wide apart.
• You should feel this working your mid and upper back.
• Squeeze your shoulder blades together as you pull your hands back.
• Slowly return your arms to full extension.

3A. Front raise

Sets: 3 Reps: 10-12 Rest: 0sec

Targets: front deltoids

How to do it:

• Stand on one end of the band with your feet hip-width apart.
• Hold the other end of the band in both hands, with your hands shoulder-width apart, in front of your thighs.
• Retract your shoulder blades slightly to stabilize your spine.
• Keeping your arms straight throughout, raise your hands to eye level, working against the resistance of the band.
• Lower slowly to the start.

3B. Upright row

Sets: 3 Reps: 10-12 Rest: 30-60sec

Targets: lateral and rear deltoids

How to do it:

• Stand on the band with feet hip-width apart.
• Hold the other end of the band in your hands in front of your thighs.
• Retract your shoulder blades slightly to stabilize your spine
• Lift your hands toward your chin, leading with your elbows and moving your elbows out to the sides, keeping your elbows higher than your hands throughout.
• Lower slowly to the start.

When my energy is low, I like to head outdoors for a brisk walk in nature, but I can’t always spare the time.

That’s when I turn to a quick, at-home circuit which always gets my body feeling energised.

And, that’s exactly the thinking behind this seven-minute workout from midlife personal trainer Kate Rowe-Ham, founder of Owning Your Menopause, and author of The Longevity Solution.

The trainer designed this full-body circuit—which incorporates strength, stability and cardio—to help you feel fired up in less than 10 minutes.

The workout can be done with or without dumbbells and focuses on moves to raise your heart rate and boost energy levels.

The benefits of this full-body circuit

Combining dynamic exercises with strength training, this full-body circuit is a great all-rounder.

Exercises like side shuffles and mountain climbers elevate the heart rate, while core movements like reverse crunches and planks build strength, improve posture and can support pelvic stability.

Explosive movements like swings and snatches also play an important role in supporting bone density, which is particularly key for women in midlife.

“This style of training builds functional strength, coordination and power, all of which help maintain independence and reduce fall risk later in life.” says Rowe-Ham

There are mental health benefits too. “Higher-intensity sessions can improve mood, boost confidence and help regulate stress levels” she adds.

How to do the full-body circuit

If combining this workout with other strength training sessions, do this circuit one to two times a week. Otherwise, do this routine two to three times per week, allowing a recovery day between sessions.

Do one exercise after the other. Working out for 40 seconds and then resting for 20 seconds before moving on to the next exercise. Use a stopwatch, timer or intervals app to keep the time.

The whole workout should take seven minutes. On days when you have more time, you can run through the circuit twice.

The seven exercises in this workout are:

1. Side shuffle
2. Reverse crunch
3. Mountain climber
4. Squat
5. Up-down plank
6. Dumbbell snatch
7. Dumbbell swing

1. Side shuffle

Time: 40sec Rest: 20sec

Weights: None

• Stand with your feet hip-width apart with a slight bend in your knees.
• Moving quickly, step your left foot to the left, then step your right foot to the left to follow it.
• Continue, shuffling to the left for a few steps, then reach down and touch the floor with your right hand.
• Repeat in the opposite direction.
• Continue moving from side to side for time.
• Keep a slight bend in your knees, your chest facing forward and move lightly on the balls of your feet.

Trainer tip: This should feel quick and controlled rather than frantic.

2. Reverse crunch

Time: 40sec Rest: 20sec

Weights: None

• Lie on your back with your legs extended and your hands by your sides or holding something sturdy behind your head for support.
• Engage your core and, with control, lift your hips and draw your knees towards your chest, extending your legs straight up if you can.
• Reverse the movements with control, but try not to let your legs touch the floor as you extend them.

Trainer tip: The movement should come from your lower abdominals, not by swinging your legs.

3. Mountain climber

Time: 40sec Rest: 20sec

Weights: None

• Start on your hands and feet, holding your body in a straight line from head to heels, and engage your core.
• Bring your right knee to your right elbow.
• Return to the start, then repeat on the other side.
• Continue, alternating sides with each rep, keeping your hips level and core engaged throughout.

Trainer tip: Move at a pace you can control without your lower back sagging.

4. Squat

Time: 40sec Rest: 20sec

Weights: None

• Stand with feet shoulder-width apart.
• Engage your core, then sit your hips back and bend your knees as if lowering into a chair.
• Keep your chest facing forward and knees in line with your feet.
• Lower until thighs are parallel to the floor or as low as your mobility allows, then push through your heels to extend your knees and hips, standing upright.

Trainer tip: Keep the movement controlled and stable.

5. Up-down plank

Time: 40sec Rest: 20sec

Weights: None

• Start propped up on your toes and forearms, with your elbows directly below your shoulders, your body in a straight line from head to heels, and your core engaged.
• Keeping your hips level, lift your right forearm and place your right hand directly under your right shoulder and extend your right arm.
• Repeat on the left side.
• Reverse the movements to lower back down onto your forearms, one arm at a time.
• Alternate the leading arm with each repetition.

Trainer tip: Keep your hips as steady as possible and avoid rocking side to side.

6. Dumbbell snatch

Time: 40sec Rest: 20sec

Weights: Start with a light dumbbell and focus on getting your form right. Once you are confident you are doing it correctly, progress to a medium-heavy weight that feels challenging.

• Stand with your feet slightly wider than hip-width apart, holding a dumbbell in one hand.
• Hinge at your hips, then bend your knees to lower the dumbbell to between your feet.
• Explosively extend your knees and hips, generating the momentum to begin lifting the dumbbell straight up.
• As the dumbbell reaches your hips, bend your elbow to pull the dumbbell straight up, flipping your hand underneath it as it reaches shoulder height.
• Extend your arm to press the dumbbell overhead.
• Lower with control and repeat for five reps before switching sides.

Trainer tip: The move should be primarily powered by your hips, rather than your arm, and the lifting portion should be done in one smooth movement. The dumbbell should travel close to your body.

7. Dumbbell swing

Time: 40sec Rest: 20sec

Weights: Start with an 8-12lb (4-6kg) dumbbell and focus on form.

• Stand with your feet slightly wider than hip-width apart and a slight bend in your knees, holding one end of a single dumbbell in both hands, in front of your thighs.
• Engage your core, then hinge forward at your hips, pushing your butt back, allowing the weight to swing back between your legs.
• Drive your hips forward to swing the dumbbell up to chest height (or lower if that’s more comfortable), keeping your back flat and core engaged.
• Let the dumbbell swing between your legs again, going straight into the next rep.

Trainer tip: The movement should be primarily powered by your hips, rather than your arms.

My car broke down recently, which meant I had no way of transporting weights to my weekly circuit training class, so I had to design a workout that used minimal equipment. The solution? Introducing isometric holds and tempo training.

Isometric holds are exercises in which you hold a position rather than use movement. To put it technically, it’s an exercise that involves static muscle contractions without joint movement—such as planks and wall sits.

They are often used in rehabilitation, pain management and stability training because they reduce joint impact while strengthening supporting muscles. The low-impact nature of isometric holds makes them ideal for beginners and seniors, or people recovering from injury.

Alongside the isometric moves, I added tempo training, tempo simply referring to the speed at which you perform the movements.

A slower tempo increases the time your muscles are under tension, which makes the exercise harder—building strength, muscle mass and body control without the need for heavy (or indeed any) weights.

When you slow down an exercise move, this also reduces stress on joints, ligaments and tendons—while increasing their strength and resilience.

Want to try out a workout that combines isometric and tempo training? Here’s a modified version of what we did in my recent Circuits Club exercise class. There’s no equipment needed and it’s beginner-friendly.

No-equipment beginner workout

Perform the following exercises as straight sets, completing all the sets of each exercises, resting as noted, before moving on to the next exercise.

1. Isometric wall sit
2. Lunge hold and pulse
3. Tempo squat
4. Tempo shoulder raise
5. Tempo glute bridge
6. Tempo dead bug
7. Plank hold

For the tempo moves, move slower than usual. Take four seconds (or a count of four) to perform the first part of the movement, and two seconds (or a count of two) to return to the start position.

1. Isometric wall sit

Sets: 3 Time: 40sec Rest: 20sec

• Lean your back against a wall, then carefully step your feet away from the wall and slide your back down until your hips and knees are at 90°.
• Make sure that your hips, shoulders and lower back are flat against the wall.
• Engage your core and hold this position for 40 seconds. (If that feels too challenging, aim for 20 seconds and build up to 40).

2. Lunge hold and pulse

Sets: 3 Time: 40sec each side Rest: 20sec

• Stand with your feet hip-width apart, then step your right foot behind you.
• Bend your knees to lower until your right knee is just above the floor.
• Engage your core and squeeze your glute as you hold this position for a moment.
• Keeping your core and glutes engaged, pulse up and down five times—small movements that raise you out of the hold then back down again.
• Pause at the bottom position to regain your balance, then repeat the five pulses again.
• Continue for 40 seconds, then repeat on the other side.

3. Tempo squat (4:2)

Sets: 3 Time: 40sec Rest: 20sec

• Stand with your feet shoulder-width apart and toes slightly turned out, with your shoulders relaxed and chest facing forward.
• Extend your arms out in front of you for balance if needed.
• Slowly bend your knees and push your hips back to lower for a count of four, finishing with your hips in line with your knees.
• Drive through the heels as you slowly return to the starting position for a count of two.

4. Tempo shoulder raise (4:2)

Sets: 3 Time: 40sec Rest: 20sec

• Stand with your upper arms out to the sides at shoulder height, elbows bent at 90°, forearms vertical and palms facing forward.
• Extend your arms overhead over a count of four.
• Hold for two seconds, then lower to the start over a count of two.

5. Tempo glute bridge (4:2)

Sets: 3 Time: 40sec Rest: 20sec

• Lie on your back with knees bent and feet on the floor.
• Tilt your pelvis so that your back is flat on the mat.
• Squeeze your glutes and slowly raise your hips over a count of four seconds, finishing with your body in a straight line from shoulders to knees.
• Hold for a second, then lower back to the start over a count of two.

6. Tempo dead bug (4:2)

Sets: 3 Time: 40sec Rest: 20sec

• Lie on your back and gently engage your core to push your lower back into the mat.
• Raise your arms to point straight up, and raise your legs and bend your knees to 90°, with your knees directly above your hips.
• Lower your right arm behind your head, and extend and lower your left leg, over a count of four. Pause when your arm and leg are just above the floor.
• Slowly reverse the movements back to the start over a count of two.
• Repeat with your left arm and right leg, alternating sides with each rep.

7. Plank

Sets: 3 Time: 40sec Rest: 20sec

• Get on your knees and forearms, with your elbows directly under your shoulders.
• Engage your core step your feet back, so you are in a straight line from head to heels.
• Breathe slowly and calmly as you hold this position, maintaining the straight line from head to toe. If this is too challenging, drop to your knees or reduce the time in the hold to 20 seconds.

It will come as no surprise that, as a certified personal trainer, I love to work out. But between a full client schedule and raising a 10-month-old baby, getting to the gym can be challenging.

On days when I can’t squeeze in a gym session, I rely on the routine below to get my daily dose of exercise.

It targets most of the major muscle groups, doesn’t require any fitness equipment, and can take as little as five minutes to complete.

If you’re stuck inside but still want to break a sweat, give this five-move workout a try.

Check in with your doctor before starting any new activity. All of these moves are easy to do at home, but consider meeting with a personal trainer to address your form before proceeding.

How to do the full-body home workout

You’ll need a sturdy chair and a stopwatch or clock for this workout. An exercise mat will cushion your forearms for the plank exercises, but you can always use a towel or cushion.

You should know how to engage your core before attempting this workout.

Perform each exercise for a minute, one after the other, to complete one round.

Beginners should aim to complete one or two rounds, which will take five or 10 minutes. If you have been exercising for a while, try between three and six rounds (15-30 minutes).

Continue in this manner until you’ve completed all five exercises.

Move at whatever pace works best for you. Aiming to complete as many reps as possible will be more challenging for your cardiovascular system, but if you take this approach, ensure your form isn’t compromised as you tire.

Take breaks within the minute—and add rests between the exercises—as needed.

The five exercises are as follows:

1. Alternating reverse lunge
2. Push-up
3. Plank twist
4. Reverse plank
5. Chair dip

Workout timer

How to do the exercises

1. Alternating reverse lunge

Time: 1min

• Stand tall with your feet hip-width apart.
• Engage your core.
• Step your right foot behind you.
• Bend your knees to lower until your right knee is just above the floor.
• Push through your left foot to return to the starting position.
• Repeat on the other side.
• Continue, alternating sides with each rep.

Trainer tips: Keep your chest up and avoid leaning forward as you stand up from the lunge position. Control your descent and don’t allow your back knee to slam onto the floor. Your front knee should remain over your mid foot as you lower the back knee towards the floor. Keep your front foot flat on the floor throughout the movement.

Make it easier: Hold on to a steady surface such as a wall or a chair for support.

2. Push-up

Time: 1min

• Get on your hands and knees, with your hands directly under your shoulders.
• Engage your core.
• Step your feet back and hold your body in a straight line from head to heels.
• Bend your elbows to lower.
• Push powerfully through your hands to return to the start.

Trainer tips: Keep your body straight throughout the exercise—don’t allow the hips to rise as you lower, or your chest to rise as you push back up. Aim your elbows behind you as you perform the movement. Squeeze your shoulder blades together as you lower yourself down. Avoid any excessive arching in your low back.

Make it easier: Place your knees on the floor.

3. Plank twist

Time: 1min

• Get on your hands and knees, with your hands directly under your shoulders.
• Engage your core.
• Place your forearms on the floor, with your elbows directly underneath your shoulders.
• Step your feet back and hold your body in a straight line from head to heels.
• Keeping your forearms, and feet in contact with the floor, move your hips left and down slightly.
• Return to the center, then repeat on the other side.
• Continue, alternating sides with each rep.

Trainer tips: Avoid leaning your body to the side as you rotate your hips. Keep your body weight evenly distributed between your arms and feet. Don’t allow your hips to rise into the air, and don’t allow any excessive arching in the lower back.

Make it easier: Drop your knees to the floor.

4. Reverse plank

Time: 1min

• Sit on the floor with your legs extended in front of you.
• Lean your torso back and place your elbows and forearms on the floor, with your elbows directly underneath your shoulders.
• Engage your core.
• Squeeze your glutes and lift your hips off the floor, so your body is in a straight line from shoulders to feet.
• Hold for 10 seconds, then lower your hips back to the floor.

Trainer tips: As you build strength, challenge yourself to hold the reverse plank position for longer intervals until you can hold it for the full minute. Try increasing your time by five seconds every time you do the workout. Keep the shoulder blades squeezed together as you hold the positions, and don’t allow your shoulders to shrug. Avoid letting the hips sink towards the floor.

Make it easier: Bend your knees and keep your feet flat on the floor. You can also reduce the amount of time you hold in the reverse plank position.

5. Chair dip

Time: 1min

• Sit upright on the edge of a chair.
• Engage your core.
• Place your hands on the edge of the chair, outside of your hips.
• Push your hands into the chair and lift your hips off the seat.
• Walk your feet out in front of you and shift your hips forward.
• Bend your elbows and lower your hips toward the floor.
• Push your hands into the chair and push yourself back up.
• Continue for a full minute.

Trainer tips: Avoid using your legs to push yourself up. Squeeze your triceps (the muscles in the back of your arms) to bring the hips back up from the floor. Keep your elbows aimed behind you, and don’t allow them to rotate out to the side.

Make it easier: Walk your feet closer to the chair.

Poor coordination and balance aren’t the only causes of falls as we age.

According to personal trainer Glen Owen, one of the main culprits is a lack of strength, causing you to become unstable on your feet and uncertain with your movement.

“If you can't move with confidence, life quickly becomes worrisome,” says Owen, founder of Glen Owen Personal Training. “You’ll feel more nervous on stairs and hesitant walking outside.”

Owen says he regularly meets clients who have tried exercises like standing on one leg, using wobble boards, or doing endless core exercises to reduce the risk of falls—often unsuccessfully.

“Please don’t shoot the messenger here,” he tells Fit&Well. "But most ‘balance exercises’ like standing on one foot mostly make you better at, well, standing on one foot.”

A more future-proof solution, he argues, is developing “strong, responsive feet.

“When your feet are stronger and can move through a full range of motion, they react more quickly when you slip, trip, or step on an uneven surface,” he says.

“That quick reaction is what helps you catch yourself before a fall and improves balance, making you feel more confident walking around the house, stepping off curbs or scaling flights of stairs.”

You don’t need specialized equipment to achieve this. Owen says you can build these solid foundations in just five minutes a day with two simple lower-body exercises.

How to do the workout

This two-move workout will strengthen the muscles around the lower legs and ankles. This includes the gastrocnemius and soleus of the calves that run down the back of the lower leg, and the tibialis anterior, which runs alongside the shin bone.

Owen recommends practicing these two exercises for around five minutes a day or per session, aiming for three sets of each, with 15 seconds of rest between sets.

“Many people notice their feet feel stronger and their balance feels better in under two weeks,” he says. “It’s a simple, practical way to feel more confident on your feet—no wobble boards required.”

1. Standing calf raise

Sets: 3 Time: 30sec Rest: 15sec

• Stand near a wall, counter or sturdy chair so you can hold on for balance.
• Place the balls of your feet (the front part, just behind your toes) on the edge of a step with your heels off the edge. (If this feels daunting, start with your foot on the floor instead.)
• Slowly rise onto your toes, lifting your heels as high as is comfortable.
• Pause for a second at the top, then slowly lower your heels as low as is comfortable. If on a step, your heels may go slightly below the level of your toes.
• Aim for 10-15 repetitions within the 30-second set.

Owen says: “Standing calf raises strengthen the muscles in your calves and feet, improving ankle control and boosting pushing power for walking and stairs. Just keep the movement slow and controlled—it’s not a race.”

2. Seated foot tap

Sets: 3 Time: 30sec Rest: 15sec

• Sit in a sturdy chair, with your back supported if needed.
• Slide your feet slightly forward so your heels are slightly in front of your knees.
• Keeping your heels on the floor, lift the rest of your foot as high as you can, lifting your toes toward your shins.
• Lower the balls of your feet to tap the floor firmly (but not painfully).
• Continue with this up-and-down motion quickly, like you’re tapping along to a fast song, you should feel the muscles along the front of your shins working hard.

Owen says: “This novel exercise strengthens the muscles along the front of your shin, which work to lift your foot upward. These muscles act like your brakes, helping you clear small obstacles and control your foot placement as it lands.”

Core workouts are about more than ripped abs.

They help build strength and stability, which supports posture and overall movement explains certified personal trainer Brandon Hultman.

“Building a strong and functional midsection is what’s most important to protect your spine and move better in everything you do,” he tells Fit&Well.

“A strong core makes other exercises—like squats and deadlifts— easier, improves posture and form, and reduces the risk of back pain.”

Hultman has a simple core routine that you can do from the comfort of your home—and it takes just five minutes.

He offers tips and modified rep counts throughout, so whether you’re new to exercise or you have been strength training for a while, this workout is worth trying.

How to do the five-minute core workout

This no-equipment workout consists of three exercises. Do one set of each exercise, taking breaks as needed, and it should take a maximum of five minutes, but probably less.

If you’re a more experienced exerciser, opt for the higher number of reps suggested or aim for two sets, or however many you can manage in five minutes.

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

“It’s perfect as a daily core habit, a warm-up before strength training or a finisher at the end of your workout,” he says.

The exercises are:

1. Bird dog
2. Side plank raise
3. Lying scissor kick

1. Bird dog

Sets: 1-2 Reps: 8-10 each side (advanced reps: 12-15 each side)

Benefits: Builds core stability and protects the lower back.

• Get on your hands and knees with your hands under your shoulders and your knees under your hips.
• Brace your core.
• Extend your right arm forward and your left leg back at the same time.
• Keep your hips square and avoid arching your lower back.
• Pause briefly, then return to the start and repeat on the other side.

Trainer tip: Move slowly. The goal is control, not speed.

2. Side plank raise

Sets: 1-2 Reps: 10 each side (advanced reps: 15 each side)

Benefits: Strengthens the obliques and improves lateral stability.

• Lie on your right side, propped up on your right forearm, with your right elbow directly under your right shoulder, and with one leg on top of the other.
• Lift your hips so your body is in a straight line.
• Slowly lower your hips, then lift them back to the side plank position, using your obliques (the muscles on the side of your torso) to power the move.

Trainer tip: If side planks on your feet are too challenging, keep your bottom knee on the floor.

3. Lying scissor kick

Sets: 1-2 Time: 20-30sec (advanced time: 45sec)

Benefits: Builds lower abdominal endurance and hip flexor control.

• Lie on your back with your legs extended, hands by your sides.
• Engage your core, gently pressing your lower back into the floor.
• Lift both legs just off the floor, keeping your lower back pressed into the floor throughout.
• Lift your right leg, keeping it straight if possible.
• Lower your right leg as you lift your left leg.
• Continue lifting one leg and lowering the other for time.

Trainer tip: If your lower back lifts off the floor, raise your legs slightly higher

Australian fitness professional Heath Jones has made it his business to help older adults and complete beginners improve balance, strength and mobility.

Intrinsic to his method is consistency. It’s a core pillar of Active and Ageless, the age-adapted, over-50s health clubs he has launched in New South Wales and Queensland.

“In later life, the goal isn’t [to undertake] intense workouts—it’s moving well, often and without fear,” Jones tells Fit&Well.

Jones promotes the use of “simple and safe” daily workouts, rather than all-or-nothing routines, to build confidence first, followed by strength.

“Short, simple routines done consistently deliver far better results than complex programs,” he says, adding that “if you can move safely today, you can improve tomorrow”.

Here, Jones has provided a five-move routine that can be done at home with minimal equipment, incorporating functional movements that mirror the actions people take every day.

“Balance, strength and mobility are trainable at any age,” he says. “And small daily habits [like these] create long-term independence and longevity.”

How to do the home workout for seniors

Jones’ beginner-friendly routine combines four bodyweight exercises with a brisk walk.

He explains that when the workout is repeated over time, it will help develop lower-body and core stability, reduce the risk of falls, and improve cardiovascular health.

Perform two sets of each exercise for the prescribed number of reps or duration, then walk for 10-30 minutes, depending on the time you have available.

“I also teach the 50% rule,” says Jones. “On low-energy days, do half the reps or half the time. Consistency matters more than perfection.”

1. Sit-to-stand

Sets: 2 Reps: 8-12

• Sit on a sturdy chair with its back against a wall to keep it in place.
• Without using your arms to help, press through your feet to stand.
• Again, without using your hands, bend your hipes then your knees to slowly lower yourself into the seat.
• That’s one full rep. Repeat for 8-12 controlled reps.

Jones says: “Chair squats improve leg strength and independence. Focus on slow and controlled movement.”

2. Marching in place

Sets: 2 Time: 30-60sec

• Stand tall and march on the spot.
• Pump your arms and lift your feet to mid-shin height with each step.
• If feeling unstable, hold the top of a chair to aid balance.

Jones says: “Standing marches boost balance and improve hip mobility, while delivering light cardio too.”

3. Standing heel-to-toe balance hold

Sets: 2 Time: 20-30sec each side

• From standing, place one foot directly in front of the other as if standing on a tightrope.
• Keep the toe of your back foot touching the heel of your front foot.
• Keep your arms by your side or out wide to aid balance.
• Look straight ahead. After 20-30 seconds, switch sides.

Jones says: “This simple balance test trains stability and improves fall prevention.”

4. Wall push-up

Sets: 2 Reps: 8-12

• Place your hands on a wall in line with your shoulders.
• Take a big step back, straightening your arms.
• Bend your elbows to bring your chest toward the wall while keeping your body in a straight line from your shoulders to your ankles.
• Push away from the wall powerfully.
• If this feels too easy, step further away from the wall to change the angle.

Jones says: “Wall push-ups build upper-body and core strength safely.”

5. Brisk walking

Sets: 1 Time: 10-30min

• Set a pace that allows you to hold a conversation throughout.
• If you struggle to speak in full sentences without having to pause to take a breath, slow down your pace.

Jones says: “Brisk walking supports cardiovascular health and helps improve VO2 max for beginners.”

If you’re getting back into fitness after a break or an injury, your body may find the core exercises that are commonly recommended too difficult.

If you’re working with a trainer, the good news is that they’ll teach you modifications that suit your ability while still providing enough a challenge for you to get stronger.

But if you’re not working with a trainer, you may just try and struggle through, which could mean you don’t activate the right muscles.

Larger, more dominant muscles may take over, leaving smaller stabilizing muscles unactivated or underworked.

By scaling back, you’ll strengthen the smaller muscles that act as your body’s scaffolding and have a better chance of discovering how it feels to actually engage your core, developing a mind-muscle connection.

This is exactly what I discovered when recovering from a disc injury. My recovery program involved rebuilding my core to better support my lower spine. Scaling back to very beginner moves was essential and crucially, it taught me the importance of progression.

Here’s a core workout I’ve designed for beginners, featuring exercises I used myself during my recovery. These moves focus on building foundational strength, mainly in the lower, deeper core.

1. Dead bug floor tap

Sets: 3 Reps: 6-8 each side

• Lie on your back and lift your legs, bending your hips and knees to 90° so your shins are parallel to the floor.
• Keep your arms by your sides with your palms down (you can progress to lifting them overhead as you get stronger).
• Slowly lower one foot to tap the floor in front, keeping a 90° bend in your knee.
• Return to the starting position and repeat on the other side.

Trainer tip: Feel the movement coming from your lower core.

Make it harder: Straighten your leg to tap the floor, only if you can avoid your lower back from arching.

2. Bridge march

Sets: 3 Reps: 6-8 each side

• Lie on your back with your knees bent, feet flat on the floor, hip-width apart.
• Keep your arms by your sides, palms down.
• Lift your hips, forming a straight line from your chest to your knees.
• Slowly lift your right knee toward your chest, keeping your hips stable.
• Return your right foot to the floor then repeat on the other side.

Trainer tip: Engage your core and squeeze your buttocks throughout to avoid rocking side to side.

Make it easier: If it’s too challenging to stay stable, skip the march. Focus on bridge lifts with feet firmly on the floor until you build more strength. Alternatively, try a single-leg glute bridge.

3. Single-leg knee tuck

Sets: 3 Reps: 6-8 each side

• Sit on the floor with your legs extended in front.
• Place your hands behind you, shoulder-width apart.
• Slowly bend one knee and bring it toward your chest.
• Return to the start and repeat on the other side.
• Continue alternating knee tucks, feeling the movement in your lower core.

Make it easier: Lean back onto your elbows.

Make it harder: Progress to double knee tucks when you can comfortably do single-leg tucks.

4. Bent knee raise

Sets: 3 Reps: 10-12

• Lie on your back with your knees bent and feet flat on the floor, and your knees and feet together.
• Keep your arms by your sides, palms down.
• Engage your core to gently press your lower back into the floor.
• Slowly raise both knees toward your chest, keeping your legs together.
• Slowly lower with control to tap your feet on the floor, then go straight into the next rep.

5. Seated side tap

Sets: 3 Reps: 6-8 each side

• Sit on the floor with your knees and feet flat on the floor.
• Lean your torso slightly back, but keep your back straight and core engaged.
• Rotate your torso and tap your hands to one side of your body.
• Rotate your torso to the other side and tap your hands on the floor.
• Continue to alternate sides with each rep.

Trainer tips: Keep your chest upright and spine long.

Make it harder: If you don’t suffer from any spinal issues, lift your feet off the floor and balance on your sitting bones while you side tap.

My personal training clients often ask me what home gym equipment they should buy and I always recommend sliders. In my opinion, they’re one of the most inexpensive yet effective fitness tools available.

Sliders are lightweight plastic or rubber thin disks that—as the name suggests—slide along the floor. Many core sliders are double-sided to work on both hard surfaces and carpet.

Place them underneath your feet or hands and they provide an additional challenge to keep your body stable when performing bodyweight exercises like push-ups, lunges and mountain climbers.

They’re relatively easy to use, portable and offer a variety of benefits. from greater muscle activation, to recruiting deep stabilizing muscles to improving your range of motion.

If you’re ready with a pair of sliders, or even have a hard floor and pair of dish towels, give the following workout a try.

How to do the core sliders workout

You’ll need two sliders and an exercise mat. If an exercise feels too advanced, check out the modifications I’ve included. Once modifications feel easier, you can progress to the standard form.

Perform 10-15 repetitions of each move and complete up to three sets. Start at the lower end of the repetition range if you’re a beginner, then increase as you get stronger.

To maximize results, make sure you’re comfortable with how to properly engage your core—it will ensure you perform the exercises effectively, safely and with the right muscles.

Check in with your doctor before starting any new activity. Sliders are great for beginners and advanced athletes alike, but if you’ve just started exercising regularly, consider working with a certified personal trainer to help you perform exercises correctly and give you feedback on your form.

1. Lateral lunge with sliders

Video: Getty Images

Sets: 1-3 Reps: 10-15

• Stand on sliders with your feet hip-width apart.
• Engage your core muscles.
• Hinge at your hips behind and push your buttocks back.
• Bend your left knee and slide your right foot out to the side.
• Extend your left knee to stand and slide your right foot back to the starting position.
• Complete all the repetitions on one side, then repeat on the other side.

Trainer tips: Keep your chest up as you lower and your center of gravity over your standing leg. Ensure your non-moving leg stays fully planted on the floor and avoid your knee caving inwards.

Make it easier: Use a wall or chair for extra support.

2. Mountain climber with sliders

Video: Getty Images

Sets: 1-3 Reps: 10-15 each side

• Start on your hands and knees, with your hands under your shoulders and knees under your hips.
• Place a slider underneath the toes of both feet.
• Engage your core, then lift your knees off the floor.
• Slide your feet behind you to start, forming a straight line from your ankles to your head.
• Drive one knee toward your belly button, keeping your toes on the slider.
• Slide it back to the starting position.
• Repeat on the other side.
• Continue, moving with control.

Trainer tips: Keep your hips still and your shoulders stable. Avoid rocking forward and back as you move. Keep your hips level as you bring your knee up. Avoid your hips sinking or excessive arching in your lower back.

If you can’t maintain this form, make the exercise easier by performing the movement without sliders.

3. Slider push-up with reach

Sets: 1-3 Reps: 10-15

• Start on your hands and knees, with your hands under your shoulders and knees under your hips.
• Place a slider under each hand.
• Engage your core and step your feet behind you, forming a straight line with your body.
• Bend your right elbow to lower your chest, hips and torso toward the floor as you slide your left hand out to the side, keeping it in line with your shoulders.
• Push through your right hand to lift your body to the starting position, sliding your left hand back in.
• Repeat on the other side.
• Continue alternating sides to complete the repetitions.

Trainer tips: Maintain alignment of your chest, hips, and torso and avoid your hips rising or sinking as you move. Avoid excessive arching in your lower back. Keep your shoulders rolled back and squeeze your shoulder blades together as you lower your chest.

Make it easier: Make this move easier by performing the movement from your knees. If this is still challenging, you can do the move on the wall instead. Stand an arm’s length away from the wall, place the sliders under your hands at shoulder level, bend your elbow to lower your chest to the wall and slide the opposite hand away to the side.

4. Plank to pike with sliders

Sets: 1-3 Reps: 10-15

• Start on your hands and knees, with your hands under your shoulders and knees under your hips.
• Place a slider underneath the toes of both feet.
• Engage your core and lift your knees off the mat.
• Slide your feet behind you to start, forming a straight line from your head to your ankles.
• Slide both feet toward your hands as you raise your hips upward, creating a V-shape with your body.
• Pause then slide your feet and hips back to the starting position.

Trainer tips: Avoid excessive arching in your lower back. Keep your legs straight throughout the movement.

Make it easier: Perform a slider knee tuck instead. Keep your hips level with your shoulders and drive both knees towards your chest.

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There are many reasons people work out, for trainer and TV personality Gabby Allen it’s to feel self-assured.

“Exercise is a huge part of how I look after myself,” the founder of female-focused app Shape Up tells Fit&Well.

“Exercise gives me a sense of pride in how I show up: feeling strong and confident in my body, and I’m not afraid to say that training helps me feel confident in my skin. I’m proud of the work that I have put in.”

Allen, who rose to fame on Love Island in the UK and recently won Celebrity SAS: Who Dares Wins, adds: “I want to set an example of what consistent hard work can achieve, and how it can positively impact your life in so many ways—physically, mentally and emotionally.”

As well as her work on TV, Allen runs a personal training business, and she has created this exclusive six-move strength workout for Fit&Well readers.

Allen says she moves her body daily, “even if it’s just getting my steps in,” but she urges people not to go to extremes when starting a fitness regime.

“Start small,” she advises. “You don’t need to suddenly do 12 workouts a week, change your whole diet, cut out your social life and start drinking three green teas a day!

“Begin by adding in two workouts a week to get you going and focus on staying active daily—even if that’s just making sure you hit your step count.”

She explains that exercise works better if you actually like doing it. “Find something you enjoy doing, whether it’s classes, a personalised workout plan in the gym or at home, or running. Whatever it is, enjoyment is the key. If you like it, you’ll be far more likely to stick to it!”

And she has a top tip for clients when motivation begins to wane. “I tell them exactly what I tell myself: The amount of time you’ve spent messing around procrastinating, you could’ve been 20 minutes into a workout by now!”

That’s your cue to change into your workout clothes, find a pair of dumbbells and get moving with Allen’s full-body workout.

How to do this full-body dumbbell workout

The workout consists of six exercises:

1. Goblet squat
2. Dumbbell reverse lunge
3. Dumbbell bent-over row
4. Dumbbell overhead press
5. Bicycle crunch
6. Sit-up

Allen has programmed this workout as a circuit, so perform each move once to complete one round. Perform three rounds in total.

Allen has provided suggested timings for different levels of fitness to help you match the workout to your ability and to help you progress the difficulty as you get stronger.

• Beginner: 30sec work, 15sec rest
• Intermediate: 40sec work, 20sec rest
• Advanced: 45sec work, 15sec rest

1. Goblet squat

• Stand with your feet shoulder-width apart, toes pointing out slightly.
• Hold the weight vertically at your chest, with your hands cupping the top of the dumbbell.
• Push your hips and bend your knees to lower, as if sitting in a chair.
• Squeeze your glutes and drive through your heels to return to the starting position.

2. Dumbbell reverse lunge

• Stand holding dumbbells by your sides.
• Step your right foot back, then bend both knees to lower until your right knee gently taps the floor.
• Push through your left foot to return to the starting position, keeping a slight bend in the knee.
• Continue until your chosen work time has elapsed, then repeat on the other side.

3. Dumbbell bent-over row

• Stand with your feet together and a dumbbell in each hand.
• Hinge forward from your hips, keeping your back straight and a slight bend in your knees, arms extended with palms facing.
• Keep your elbows close to your body as you pull the weights towards your hips with control.
• Lower the weights with control.

4. Dumbbell overhead press

• Stand with your legs hip-width apart, holding dumbbells at head height, elbows bent to 90° and palms facing forward.
• Press the weights overhead by extending your arms, bringing the dumbbells closer together.
• Reverse the movement back to the start with control.

5. Bicycle crunch

• Lie on your back with hands behind your head, legs raised and knees bent.
• Rotate your torso to the left to bring your right elbow towards your left knee, extending your right leg.
• Repeat the movement on the other side and continue, alternating sides with each rep.

6. Sit-up

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands next to your ears, brace your core and lift your chest towards your knees, keeping your back straight.
• Slowly lower back down to the starting position.

Barre isn’t just something you do in a boutique studio—it’s a low-impact, full-body workout that can be easily done at home.

Barre instructor Tara Riley has created a 15-minute at-home routine that blends the precision of barre with the functional principles of Pilates and strength training.

“This routine focuses on coordination, control and balanced muscular development,” she tells Fit&Well. “It will help you build strength while maintaining mobility and flexibility.”

Move through each section with minimal rest, but take breaks if needed. A mat, sturdy chair or wall, and light dumbbells are all you need.

Warm-up A

Walk through the feet

Reps: 8-10 each side

• Stand with your feet together and lift your right heel. 
• Lift your left heel so you rise onto your toes, then lower your right heel to the floor.
• Repeat on the other side, and continue to walk on the spot, rolling from your heel to your toe, moving smoothly with control.

Standing abs activation with knee lift

Reps: 8 slow, 16 fast

• Lift your arms to shoulder height in front of you and bend your elbows to 90° so your forearms are vertical with palms facing you. Inhale to prepare.
• Exhale powerfully as you lift one knee and pull your arms down to your sides, keeping your elbows bent. (The exhale helps to activate your abs.)
• Inhale as you return to the start, then repeat on the other side. 
• Continue, alternating sides with each rep.
• Speed up after 8 reps.
• As an optional extra, twist your torso as you lower your elbows, bringing your right elbow to meet your left knee, and vice versa.

Warm-up B

Second-position plié

Reps: 16

• Stand with your feet wider than shoulder-width apart, and your toes turned out.
• Bend your knees to lower, keeping your knees aligned over your toes and sweep your arms out to the sides and up to shoulder height while keeping your chest upright. 
• Reverse the movements back to the start.

Plié pulses with heel lifts

Reps: 16 pulses, then 12 heel lifts each side

• Pause at the bottom of the plié and rise and lower one inch, pulsing up and down 16 times.
• Lift your left heel and pulse eight times.
• Lower your left heel and lift your right heel, and pulse eight times. 
• Alternate lifting one heel than the other with each pulse, for eight pulses.

Arms series

Wide plié with biceps curls

Reps: 8

• Stand with your feet wider than shoulder-width apart, toes turned out, holding light dumbbells by the outsides of your thighs, palms facing up and your upper arms pinned to your torso. 
• Bend your knees to lower as you bend your elbows to lift the weights to your shoulders. 
• Reverse the movement to the start.

If light weights aren’t available, you can do this with bodyweight, just make sure you are tensing the muscles throughout the movement.

Reach and pull arms with plié

Reps: 8 each side, followed by 8 together

• Pause at the bottom of the wide plié with the dumbbells held at biceps height. 
• Extend your right arm out to the side and rotate it so your palm faces back.
• Pull the elbow back to the waist, rotating so the palm faces up.
• Do eight reps on one side, then repeat on the other side.
• Do eight more reps where you extend your legs as you extend both arms simultaneously.

Arm pulses

Reps: 8

• Stand with your arms extended to the sides at shoulder height, palms facing behind you.
• Pulse your arms back eight times.

Isometric series A

Foot articulation in turnout

Reps: 8

• Holding on to the back of a chair, stand with your heels together and toes turned out.
• Bend your knees then lift your heels.
• Straighten your legs and lower your heels back down with control.

Heel lift

Reps: 16

• In the same position, lift and lower your heels.
• Spread your weight evenly through your toes throughout.

Isometric series B

First-position plié

Reps: 16

• Stand on the balls of your feet, toes turned out and your heels and legs together, holding on to the back of a chair with your spine tall.
• Keeping your heels together, bend your knees and move them out to the sides to lower into a plié position, keeping your spine straight as if standing against a wall.
• Return to the starting position.

First-position plié pulses

Reps: 16

• At the bottom of the plié position, pulse up and down, aiming to rise no more than an inch each time, moving with control and keeping your spine tall.

Abductor presses

Reps: 16

• At the bottom of your plié position, gently pulse your knees further out to the sides.
• After eight reps, rise and fall as you pulse your knees for eight more reps. 

Sideline squat series

Squat to side tap with ab crunch

Reps: 8 each side

• Stand left-side-on to the back of a chair, with your left hand lightly resting on the backrest for support.
• Bend your knees and push your hips back to lower into a squat.
• Extend your legs to rise and tap your right foot on the floor to the right side as you reach your right arm overhead.
• Leaning left slightly, towards the chair, bend and lift your right knee whilst bending and lowering your right elbow, bringing them to meet. Exhale to activate your abs as you crunch
• Return to the starting position.
• Do all your reps on one side, then swap sides.

Floor glute series

Glute lift and pulse

Reps: 8, followed by 8 pulses each side

• On your hands and knees, extend your right leg behind you and lower your left forearm to the floor so your left elbow is directly under your left shoulder and your left hand is under your right shoulder and next to your right hand.
• Lift your right leg, moving from your hip and keeping your torso still.
• Lower your right leg to tap your right big toe on the floor then go straight into the next rep. 
• After eight reps, pulse your leg while it’s in the air. 
• Do all your reps on one side, then switch sides.

Abs series

Seated roll back with arm press

Reps: 8

• Sit up straight on the mat with your knees bent and feet flat on the floor.
• Tuck your tailbone, rounding your lower back and scoop your abs as you roll back halfway. Press your arms forward as you do so. 
• Roll back up and press your arms overhead.
• To advance the movement, lift one foot off the floor and extend the leg in sync with your arms as you curl your torso back. Make sure to repeat on the other side. 
• To advance the movement further, lift both feet off the floor and extend both legs in sync with your arms as you roll back.

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Upper-body workouts are about more than toning your arms. They help build strength and mobility, so you can move more easily throughout your day.

“Upper-body circuits reinforce healthy shoulder mobility, improve posture and strengthen through positions you use in daily life—lifting, reaching, pushing and pulling,” says certified personal trainer Felicia Hernandez.

But that doesn’t mean you need to lift heavy weights, or head to a gym, to look after your upper body.

Hernandez, a trainer at Eden Health Club, has a five-minute upper-body workout you can do from the comfort of your home, at any time of day.

“This mini workout keeps your arms strong, your shoulders moving smoothly, and your body primed to support the real things you care about—like carrying groceries, reaching high shelves, or simply standing tall with confidence,” says Hernandez.

How to do the five-minute upper-body workout

The workout consists of five exercises that you perform for one minute each. There’s no need to count how many times you do each exercise.

“Make sure to take your time and focus on controlled form and breathing,” says Hernandez. If you feel rushed, slow down and go at your own pace.

Hernandez recommends doing this low-impact routine three to four times a week, using it as a morning shakeout, workout warm-up or midday reset.

You can choose to do this workout with or without weights. With some of the exercises, you can incorporate dumbbells, but they work just as well with bodyweight only.

The five exercises are:

1. Wall shoulder roll
2. Wall push-up
3. Alternating overhead reach and pull
4. Lateral raise
5. Isometric biceps hold with pulse

1. Wall shoulder roll

Time: 1min

• Stand with your back and head against a wall, elbows bent to 90° and in line with your shoulders.
• Press your arms, shoulders and back gently into the wall.
• Slowly slide your arms up to form a Y shape—avoid arching your lower back.
• Slowly return to the starting position.

Benefits: The wall shoulder roll improves shoulder joint mobility, posture and scapular control (movement from your shoulder).

2. Wall push-up

Time: 1min

• Place your hands slightly wider than shoulder-width apart on a wall.
• Take a step away from the wall, ensuring your body forms a straight line from head to heels. The further you step away from the wall, the more challenging the move.
• Bend your elbows to lower your chest slowly towards the wall, keeping your body in a straight line and your elbows close to your body.
• Extend your arms to press back up.

Benefits: This modified push-up strengthens your chest, arms and shoulders in a joint-friendly range, ideal for beginners or those easing back into strength work.

3. Alternating overhead reach and pull

Time: 1min

• Stand tall or sit upright.
• Raise both arms overhead.
• Pretend you’re slowly pulling down a rope, drawing your elbows toward your rib cage.
• Extend arms back up with control.
• Alternate sides or perform both arms at once.

Benefits: The movement targets your lats and upper-back muscles, while delivering a surprising core challenge.

4. Lateral raise

Time: 1min

• Stand with a slight bend in your knees and elbows. You may hold light dumbbells by your sides, but the exercise can be performed without weights.
• Slowly raise your arms out to the sides to shoulder height.
• Keep your shoulders relaxed; the movement should be powered by your mid-back and shoulder muscles.
• Lower with control.

Benefits: This strength training staple builds shoulder stability and improves joint health even without weights.

5. Isometric biceps hold with pulse

Time: 1min

• Stand with your hands in front of your thighs, palms facing forward. You may hold dumbbells if you wish.
• Keeping your upper arms pinned to your torso, bend your elbows to lift your forearms to horizontal.
• Squeeze your fists or the dumbbells, and pulse your hands up one inch and back down.
• Perform pulses for one minute, focusing on muscle activation, not speed.

Benefits: You will engage your biceps and forearms, while building muscular endurance and grip strength.

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

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

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

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

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

How to do the 10-minute lower-body workout

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

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

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

1. Squat

Sets: 3 Reps: 10

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

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

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

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

2. Glute bridge

Sets: 3 Reps: 10

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

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

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

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

3. Step-up

Sets: 3 Reps: 10 each side

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

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

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

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

4. Fire hydrant

Sets: 3 Reps: 10 each side

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

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

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

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

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When your core is weak, back pain becomes more common, your posture suffers and even your balance can be affected—making everyday movements feel harder.

And according to Dr Cristina Sciavolino-Day, there’s more to a strong core than “flat abs—it protects your spine, improves balance and stability and keeps you moving well as you age.”

This is particularly true after 40, explains the internal medicine physician.

“We lose about 8% of our muscle after age 40, so we need strength training to keep our muscles strong. I cannot stress enough how important this is,” she says.

“I always remind people that your abdominal core is your foundation. If we do not keep training it through exercise, everything else will have to work harder as a result.”

And because of how important the core is, Sciavolino-Day has created a four-move abs workout that can help keep you strong as you age.

How to do the abs workout

You will need a weight for this workout, whether that’s a single dumbbell like Sciavolino-Day uses in the demonstrations below, or a kettlebell, medicine ball or weight plate.

Before you attempt the workout, make sure you’re clear on how to engage your core.

1. Weighted press and Russian twist

Sets: 2-3 Reps: 10-12 each side Rest: 30-45sec

• Sit on the floor with your knees bent and your feet flat on the floor, holding the dumbbell horizontally in front of your chest with both hands
• Engage your core and, keeping your shoulders relaxed, extend your arms in front of you.
• Bring the dumbbell back to your chest, then lean back, keeping your spine straight.
• Once your torso is about 45° to the floor, rotate your torso and bring the weight towards the floor on the right side of your body.
• Return to the center, repeat on the left side, then bring your torso back to upright.

Modifications: Lift your feet just off the floor to make this exercise more challenging, but make sure your back stays straight throughout and your form is not affected. To make it easier, perform it without the weight.

2. Woodchop

Sets: 2-3 Reps: 10-12 each side Rest: 30-45sec

• Stand with your legs wider than shoulder-width apart and your knees slightly bent, holding the weight in both hands.
• Lift the weight up and to the right, fully extend your arms, rotate your torso and look up at the weight.
• Lower the weight down and to the left, so the dumbbell finishes to the side of your left hip, rotate your torso and keep your gaze on the dumbbell.
• Do all your reps on one side, then swap sides.

3. Stirring the pot

Sets: 2-3 Reps: 10-12 each direction Rest: 30-45sec

• Stand with legs shoulder-width apart and your knees slightly bent. Hold a dumbbell in both hands vertically in front of your chest.
• Engage your core and, keeping your torso still throughout, move the weight in a circle, as if you are stirring a big pot. Take your time with this movement, don’t rush.
• When you’ve done all the reps in one direction, repeat in the other direction.

4. Wide stance lateral leg lift

Sets: 2-3 Reps: 6-8 each side Rest: 30-45sec

• From standing, shift your weight into your right leg and step your left leg out wide. Take your time to stabilize.
• Raise your left leg out to the left, keeping your torso upright, and moving slowly and with control.
• Lower your left leg and lightly tap your left foot on the floor, then go straight into your next rep.
• Do all your reps on one side, then swap sides.
• Hold onto a wall or chair if you need help with balance.

Balance is something we can improve with practice and it’s especially important as we age. Working on your core strength and stability through unilateral exercises that work one side of your body independently trains your body to remain upright when it’s being pulled off-center, which can improve how you perform everyday tasks and reduce your fall risk.

Unilateral moves that target your pelvic floor, deep abdominals and diaphragm are also particularly helpful because they support your posture, which is intrinsically linked to balance, and these exercises can be done standing.

I’m a trainer who works with seniors and we often do standing core exercises because many of my clients struggle with getting up and down from the floor. This approach builds midline strength, improving both balance and posture.

Here is a workout featuring eight of my favorite standing core exercises that I regularly do in my seniors’ classes.

How to do the standing core workout

You will need a resistance band for these moves—either a mini looped band or you can double up a long one.

Place the band just above your knees for the entire workout. For extra stability, you can do any of these exercises near a wall or sturdy surface for support.

To do two rounds of the eight exercises below. Perform each exercise for 30 seconds, rest for 15 seconds between moves and take a 30-second recovery in between rounds.

1. Side crunch
2. Lateral leg lift
3. Mini squat pullapart
4. Standing march
5. Wall-facing bird dog
6. Wide step out-in
7. Standing knee drive
8. Open the gate hip opener

1. Side crunch

Time: 30sec Rest: 15sec

• Stand with your feet hip-width apart, with the band above your knees.
• Hold your hands by your head, elbows pointing out to the sides.
• Bend at your waist to the right while you raise your right leg, bringing your elbow to meet your knee.
• Avoid leaning forward or back.
• Return to the center and repeat on the other side, alternating sides with each rep.

2. Lateral leg lift

Time: 30sec Rest: 15sec

• Stand with your feet together, with the band above your knees.
• Shift your weight onto your left leg, then raise your right leg to the side.
• Avoid leaning forward or back, and maintain an upright position and tight core.
• Pause, then lower your leg back to the start.
• Repeat on the other side, alternating sides with each rep.

3. Mini squat pull-apart

Time: 30sec Rest: 15sec

• Stand with your feet hip-width apart, with the band above your knees.
• Push your hips back and bend your knees to lower into a half squat.
• Pause and push your knees out to the sides.
• Reverse the movements back to the start.

4. Standing march

Time: 30sec Rest: 15sec

• Stand with your feet hip-width apart, with the band above your knees.
• Raise your right leg to hip height, pause then lower.
• Repeat on the other side, alternating sides with each rep.

5. Wall-facing bird dog

Time: 30sec Rest: 15sec

• Stand facing a wall with the band above your knees.
• Place your hands on the wall, shoulder-width apart.
• Step your feet back so you’re leaning toward the wall at an angle, forming a straight line from your shoulders to your feet, core engaged.
• Raise one arm overhead and lift your opposite leg, extending it up and back behind you.
• Return to the start then repeat on the other side, alternating sides with each rep.

6. Wide step out-in

Time: 30sec Rest: 15sec

• Stand with your feet together, with the band above your knees.
• Step one leg out wide to the side, then the other, working against the resistance of the band.
• Step your legs back into the center one at a time.

7. Standing knee drive

Time: 30sec Rest: 15sec

• Start standing, feet hip-width apart, with the band above your knees.
• Shift your weight onto your right foot.
• Lean forward slightly as you raise your left leg back and raise your arms out in front.
• Drive your left knee up toward your chest, then return it to tap the floor behind you and repeat.
• Repeat for 30 seconds on one leg, then swap sides on round two.

8. Open the gate hip opener

Time: 30sec Rest: 30sec

• Stand with your feet together, with the band above your knees.
• Raise your right knee to hip height, then rotate it out to the side.
• Bring your feet back together, then repeat on the other side, alternating sides with each rep.
• Use a wall or sturdy surface for support if you need.

I’ve worked as a personal trainer for 15 years, but I still struggle with poor posture. Spending a lot of time in front of a computer has weakened my upper back and shoulders, and tightened my chest muscles considerably.

After catching a glimpse of my rounded shoulders in the mirror one day, I decided it was time to get serious about improving my posture. To get the ball rolling, I added banded pull-aparts to my daily workout every day for two weeks, as this exercise targets muscle groups in the shoulder that can become weakened after long periods of sitting.

After my experiment was over, I noticed a big difference not only in my posture but also in my overall upper-body strength.

How to do the banded pull-apart

You’ll just need a light long resistance band for this exercise, like this one.

• Stand with your feet hip-width apart.
• Hold the resistance band with your hands shoulder-width apart, and light tension in the band.
• Engage your core muscles.
• Lift the band to shoulder height, with your arms extended.
• Keeping your arms extended, move your hands out to the sides, stretching the band as it moves closer to your chest.
• Slowly return to the starting position with control.
• Continue for the desired number of reps.

I wanted to be sure that doing banded pull-aparts every day would be safe, so I asked Dr Michael Steimling, PT, DPT, assistant professor in the Doctor of Physical Therapy program at Moravian University, for his advice.

“A banded pull-apart exercise would train the deltoid muscle, portions of the rotator cuff and the scapular stabilizers, including the middle trapezius and rhomboid muscles,” he said. “Training these muscles should be part of any regular fitness routine, and if resistance is light (enough to easily complete more than 10-12 reps without a rest), this exercise could be completed every day without serious risk of injury.”

“However, for most forms of resistance exercise, I would not generally recommend that patients complete them every day. A more sustainable prescription might be three or four days a week,” he added.

Keeping Steimling’s guidance in mind, I started my two-week regimen with 1 set of 10 reps. Once I started to build up a bit of strength, I increased to 2 sets of 12 reps each day. Here are my observations.

1. It was hard to keep my upper shoulders relaxed

One of the biggest challenges of this daily exercise was keeping the upper shoulders relaxed as I pulled the band apart. At first, I had to lessen the resistance by starting with less tension in the band. Eventually, I was able to activate the appropriate muscle groups.

I got stronger with each passing day, and by the end of the first week I was able to use my rear deltoids, middle traps, and rhomboids to perform each rep. Facing this form challenge gave me insight on how better to cue my clients when I ask them to do this move.

2. My shoulder range of motion improved

Sitting at a computer can negatively affect shoulder mobility, and that, combined with lots of overhead pressing, has wreaked havoc on my shoulders.

After a few days of banded pull-aparts, I could tell that my chest was opening up. When the two weeks were over, I noticed that I had far less restriction in the joint, and the usual pain I got when pressing was diminished.

Even if this exercise hadn’t improved my posture (more on that below), these positives would be enough to call my experiment a success.

3. I sat taller at my desk

My goal was to improve my posture, and I could definitely see some improvements after two weeks’ time. I wasn’t slouching forward at my computer anymore (raising my keyboard also helped), and I wasn’t ending the day with a neckache.

While I may not continue doing banded pull-aparts daily, I will definitely keep doing them a few times a week.

Shop resistance bands

There is little more demoralising than seeking out a beginner workout, only to find it isn’t that beginner-friendly after all, says Dr Devin Trachman.

The doctor of physical therapy and board-certified orthopedic specialist, spends most days working with older adults and people she describes as true beginners.

“Much of my clinical work focuses on helping people later in life stay strong, mobile and confident using simple, safe and approachable movement,” she tells Fit&Well.

One of her go-to routines to build “foundational strength and balance” takes a little over five minutes, requires minimal equipment and can be practiced anywhere.

“I like to focus on using slow tempos, good breathing mechanics and including optional support, so people feel successful rather than overwhelmed,” she explains.

For example, this routine includes a sit-to-stand squat using a chair and push-ups against a wall that will teach good technique without demanding excessive strength or mobility.

The workout is low-impact, yet scalable to make it easier or harder depending on your ability and energy levels on the day.

“This routine works well as a daily habit and can be safely progressed over time,” says Trachman.

“It’s ideal for beginners and older adults because it emphasizes clear instructions, pain-free ranges of motion and movements that directly translate to daily life.”

How to do the workout

Perform all five exercises back-to-back, resting as needed. “Start with one round and build up to two as you build your strength and stamina,” she says.

Trachman says one round of this circuit should take between five and seven minutes to complete.

Workout overview

1. Sit-to-stand x 8-10
2. Heel raise x 15-20
3. Wall push-up x 8-10
4. Standing march x 30-45sec
5. Step-back to toe tap x 30-45sec

1. Sit-to-stand

Reps: 8-10

• Sit on a stable chair with your feet flat on the floor.
• Cross your arms on your chest to avoid the temptation to use them.
• Lean forward and press through your feet to stand.
• Sit your hips back and bend your knees to slowly lower yourself back to the seat.

Trachman says: “This exercise builds leg strength for daily tasks, like getting up from a chair or toilet.”

2. Standing march

Time: 30-45sec

• Stand side on to a counter or chair, so you can place one hand on it for support if needed.
• Lift one knee to hip height, or as close as your mobility allows, then the other, to march on the spot.
• Start slowly with caution and speed up as you feel more comfortable.

Trachman says: “Standing marches improve balance, hip mobility and coordination.”

3. Wall push-up

Reps: 8-10

• Stand close to a wall and place your palms on a wall at chest height, shoulder-width apart.
• Take a few small steps back from the wall, keeping your hands in contact with the wall.
• Once at a manageable angle, press your hands away to straighten your arms. This is the starting position.
• Bend your elbows to move your chest toward the wall.
• As you move, keep your shoulders, hips and ankles in a straight line.
• Press the wall away to return to the start.
• Once this feels easy, step further back to increase the angle.

Trachman says: “This scaled push-up builds upper-body and core strength without stressing the shoulders or wrists.”

4. Heel raise

Reps: 15-20

• Lightly place your hands on a wall or counter for support, and stand with your feet together and legs straight.
• Push through the balls of your feet and your toes to lift your heels as high as you can manage.
• Slowly lower your heels to gently tap the floor, then go straight into the next rep.

Trachman says: “Strong calves support ankle strength and balance, which is critical for fall prevention.”

5. Step-back to toe tap

Time: 30-45sec

• Stand tall with feet hip-width apart.
• Lift one foot slightly off the floor and move it behind you to gently tap the floor with your toes.
• Bring the foot back to the start and repeat with the other foot.
• Reach as far back as you can manage without losing balance, bending your front knee slightly if you can to work your thighs.
• Continue alternating sides for the allotted time.

Trachman says: “A regression of a reverse lunge, this exercise challenges coordination and hip extension without excessive impact.”

If you’re brand new to exercise, knowing where to start can feel overwhelming.

That’s why I asked NASM-certified coach Danielle Legris, the owner of Thrive Era Wellness, to create a full-body workout that’s beginner-friendly and ticks off as much as possible in just 12 minutes.

The exercises are to be performed as supersets, which essentially means doing two different exercises back-to-back with no rest. This helps save on time because rest periods are limited.

Once you’ve completed both exercises back to back, take a short rest before tackling them again. Complete the recommended number of sets before moving on to the next pair of exercises.

Read through all the exercises before you begin, to see which exercises have been paired together (denoted as A and B).

You will need a mat, dumbbells and a bench for this workout, although alternative options are provided if you’re missing any of this equipment.

Legris has also provided a warm-up stretch and optional cool-down stretches.

“If you are planning to include cool-down stretches within the 12 minutes, I suggest two sets of [each superset],” says Legris. “If your cool-down stretches can be performed outside of the 12 minutes, I suggest three sets.”

Remember to listen to your body as you move, and adapt any exercise that doesn’t feel right.

Workout overview

• 1A. Side plank x 20sec each side
• 1B. Half-kneeling halo x 8 each side
• 2A. Squat x 8
• 2B. Single-arm dumbbell row x 8 each side
• 3A. Single-leg bridge x 8 each side
• 3B. Bench press x 8

Warm-up

World’s greatest stretch

Sets: 2 Reps: 10 each side

• From kneeling, step one foot forward.
• Place both hands on the floor inside your front foot.
• Lift the hand closest to your front foot towards the sky and rotate your chest upward—looking up at your hand.
• Return to start and repeat, then switch sides.

If you want more of a challenge. Lift your back knee off the ground.

Workout

1A. Side plank

Sets: 2-3 Time: 20sec each side

Try the different variations in the video, which run from easiest to hardest, to find the one that suits your ability best, and work up to more challenging variations as the weeks progress.

• Lie on your side with your hand or elbow directly under your shoulder.
• Lift your hips so your body forms a straight line.
• Hold this position for time, breathing steadily, then repeat on the other side.

1B. Half-kneeling halo

Sets: 2-3 Reps: 8 each side

• Start in a half-kneeling position holding a light weight. If you don’t have weights, use a filled water bottle or small book.
• Circle the weight slowly around your head.
• Keep your torso tall and still.
• Repeat on the other side by switching knees and the direction you’re circling the weight.

2A. Squat

Sets: 2-3 Reps: 8

• Stand with your feet hip- to shoulder-width apart. Your toes, knees and hips should all be face forward.
• Sit your hips back and bend your knees to lower.
• Press through your feet to stand back up.

2B. Single-arm dumbbell row

Sets: 2-3 Reps: 8 each side

• Place your left hand and left knee on a bench or other secure knee-high platform.
• Holding a light weight or a household object in the other hand, slowly pull the weight toward your torso, squeezing your shoulder blade.
• Lower with control.
• Complete all the reps on one side, then switch sides.

3A. Single-leg bridge

Sets: 2-3 Reps: 8 each side

• Lie on your back with one knee hugged into your chest.
• Place the opposite foot flat on the floor.
• Press through that foot to lift your hips.
• Lower back down with control.
• Switch legs after completing reps.

3B. Bench press

Sets: 2-3 Reps: 8

• Lie on a bench (or on a yoga mat) holding dumbbells (or filled cans or jars) above your chest, with your arms extended.
• Bend your elbows to lower the weights, allowing a 45° angle between your upper arm and torso.
• Press back up with control.

Cool-down

Figure four

Time: 30sec each side

• Lie on your back with your knees bent.
• Place your right ankle on your left thigh, just above the knee.
• Hold the back of the left leg and gently pull it towards you.
• Hold the stretch for time, then switch sides.

Chest stretch

Time: 30sec each side

• Stand next to a wall and place your forearm against it.
• Gently turn away to feel a stretch through your chest.
• Hold for time, then switch sides.

Hamstring stretch

Time: 30sec each side

• Place one foot on a slightly raised surface, keeping that leg straight.
• Hinge forward slightly if needed to increase the stretch.
• Hold for time, then repeat on the other side.

Lat stretch

Time: 30sec each side

• Raise your right arm overhead and then bend your right elbow so your right hand rests on your upper back.
• Use your left hand to gently push your right elbow down to increase the stretch.
• Hold for time, then repeat on the other side.

There are three key ingredients to an effective core finisher, according to Chris Cooper, an NSCA-certified personal trainer of nearly two decades.

“First, it needs to incorporate a variety of movements,” he tells Fit&Well. “Next, it should be efficient and challenging. Finally, it should involve exercises that train the core in 360˚—not just the classic six-pack muscles.”

Cooper says one of his favorite core finishers will check all of those boxes. Best of all, it doesn’t require any equipment—just 10 minutes and four exercises.

How to do the workout

Instead of the garden variety crunches and planks, Cooper’s circuit relies on four exercises that will bolster the core muscles, supporting the spine from multiple angles.

“With these four movements, you’re training the core through flexion, anti-extension, rotation and lateral stability—everything we want in a well-rounded core finisher.”

You can perform the routine as a standalone abs workout or tag it onto the end of your next session.

“Perform all four exercises back-to-back with minimal rest, then repeat the circuit three times or keep pushing to do as many rounds as you can in 10 minutes,” he says.

1. Reverse crunch

Reps: 10-12

• Lie on your back with your knees bent and hands by your sides, pressed into the floor for support.
• Press your lower back into the floor to activate your deep core muscles.
• Use your abs to peel your hips off the ground, lifting your knees.
• Lower under control and repeat.

Cooper says: “Control the movement—no swinging.”

2. Kneeling walkout

Reps: 10

• Kneel with your hands on the floor in front of your knees and feet off the floor.
• Slowly walk your hands forward as far as you can without letting your lower back arch.
• Walk your hands back to the start.

Cooper says: “Only go as far as your core can control—if your hips sag or arch, shorten the range.”

3. Half-kneeling windmill

Reps: 10 each side

• From kneeling, step your right foot in front of you.
• Twist your torso to the right, raising your right arm straight up and reaching your left arm to the floor—resting briefly on your forearm.
• Keep your eyes on your right hand to help maintain your balance.
• Return to the center with control.
• Do all your reps on one side, then swap sides.

Cooper says: “Think about hinging from the hips, rather than bending at the waist.”

4. Side plank

Time: 20-30sec each side

• Lie on your right side, propped up on your forearm, with your left foot on top of your right and your right elbow directly under your shoulder.
• Lift your hips to form a straight line with your body, raising your left arm overhead.
• Keep breathing while you hold this position, then repeat on the other side.

Cooper says: “Hold a strong, straight position from head to heels.”

If you think hip pain and immobility is reserved for certain groups of people—you would be wrong.

It could happen to anyone, according to personal trainer and registered dietitian Jordan Langhough. Absolutely everyone is at risk of developing weak hips, injury and immobility.

And for that reason, Langhough believes that we should all be working on our hip strength, not just for the sake of the pelvis, but for the knock-on impact it has on our other joints too.

“Everyone can benefit from doing hip-strengthening movements because your hips are like a central control hub for movement. Nearly everything you do depends on strong, aligned hips,” she says.

“Having proper hip strength can stabilize the pelvis and the spine, which can reduce strain on the lower back. It can improve balance and coordination, especially for single-leg movements.

“When hip strength is less than ideal, other muscles and joints compensate for the lack of strength. This overcompensation can lead to unwanted knee pain, lower back pain and overall tightness.”

While we’re all at risk of hip mobility issues, some groups are more likely to have specific musculoskeletal weaknesses to contend with.

“Pregnant and postpartum women often have weaker hips owing to hormonal changes, altered posture and pelvic shifts from pregnancy or breastfeeding, or both,” says Langhough.

And those who sit a lot, like desk workers and truck drivers, tend to have weak and tight hip flexor muscles.

“Without adequate strength in the hips, walkers, runners and joggers can develop overuse injuries in other areas of the body if the hips aren’t doing their share of the work.”

Even those who had strong hips before an exercise hiatus might discover hip weakness.

“Muscle and strength loss happens faster than people think and it’s likely to happen in the hips first owing to becoming more sedentary or immobile following an injury,” says Langhough.

If you are concerned about hip weakness, she recommends adding the following five exercises to your routine at least twice a week.

1. Glute bridge

Sets: 1-3 Reps: 10-15

This exercise works the glutes and trains hip extension.

• Lie on your back with your knees bent and your feet hip-width apart.
• Exhale and gently brace your core.
• Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
• Lower with control back to the start.

2. Seated band abduction

Sets: 1-3 Reps: 10-15

This exercise works the outer hips and helps improve pelvic stability.

Langhough recommends this set of five bands, which come in multiple colors, all for under $10.

• Sit up straight on a chair or bench with your knees bent and your feet flat on the floor.
• Place a resistance band just above your knees.
• Press your knees outward against the band, keeping your feet flat on the floor.
• Return slowly to the starting position.

3. Chair squat

Sets: 1-3 Reps: 10-15

This exercise targets the glutes and hips, and helps build overall functional strength. This exercise is great for any age and any level because it mirrors a movement we do daily.

• Stand with a chair or box behind you.
• Push your hips back and bend your knees to lower until your butt lightly touches the seat.
• Push through your heels and stand back up.

4. Standing hip abduction

Sets: 1-3 Reps: 8-12 each side

This exercise primarily works the gluteus medius of the buttock, and improves hip stability.

• Stand up straight with one hand resting on a wall or chair for support if needed.
• Shift your weight onto one leg and slowly lift the opposite leg out to the side.
• Keep your toes pointed forward and your torso upright.
• Bring your leg back to the starting position with control.
• Complete all the reps on one side and then swap sides.

5. Side-lying leg lift

Sets: 1-3 Reps: 8-12 each side

This exercise works the outer hips and focuses on improving pelvic control.

• Lie on your side with your bottom knee bent and your top leg straight (it can also be done with both legs straight, as in the video above).
• Lift your top leg slightly back and up, keeping it straight. Aim for a little more than a hip-width distance between your feet to begin with.
• Lower your working leg slowly back to meet your bottom leg.
• Complete all the reps on one side and then swap sides.

Estrogen is an important hormone for maintaining muscle quality, with a big impact on tendon and joint elasticity, but it declines during perimenopause and menopause—weakening the core and pelvis.

This hormonal shift can also mean that women gain weight despite not changing their diet or lifestyle. This is due to a decrease in metabolism, an increase in appetite and a change in fat distribution leading to more belly fat.

Broken sleep and anxiety—other common symptoms of perimenopause and menopause—can also impact body composition during this transitional stage. This is because if you are anxious or not sleeping well, the body thinks it is in fight-or-flight mode and produces more of the stress hormone cortisol. This signals to the brain that it needs to hold onto fat reserves in case of emergency, which can lead to weight gain.

Women can compensate for the weakening in the core and pelvis by doing exercises that target the abdominal muscles. Here are six moves that I’ll be using in my new MenoCore strength training course, to get you started.

The six-move core and pelvic strength workout

You will need a mat, small Pilates ball and some light dumbbells for this workout. Here are the moves:

1. Bird dog
2. Side plank
3. Plank hip dip
4. Weighted dead bug
5. Glute bridge heel roll
6. Glute bridge and Pilates ball press

1. Bird dog

Sets: 2 Reps: 12 each side

• Start on your hands and knees.
• Extend and lift your right arm and left leg so they form a straight line with your torso.
• Return to the start with control, then repeat using your left arm and right leg.
• Continue, alternating limbs with each rep.

2. Side plank

Sets: 2 Time: Hold for as long as you can, then swap sides

• Lie on your right side, with your left leg stacked on top of your right.
• Prop yourself up on your right elbow, with your shoulder directly above it.
• Lift your hips so your body is in a straight line.
• Extend your left arm straight up and rotate your head to look up at your hand.
• Hold for as long as you can maintain good form for, then swap sides.

3. Plank hip dip

Sets: 2 Reps: 12 each side

• Start on your forearms and toes, making a straight line with your body—this is your plank position.
• Rotate your hips to the left to dip them towards the floor—keeping your core engaged throughout.
• Return to the center, then dip your hips to the right.
• Continue, alternating sides with each rep.

4. Weighted dead bug

Sets: 2 Reps: 12 each side

• Lie on your back with your legs in tabletop position, holding light dumbbells above your chest.
• Ensure your back is flat on the mat and it doesn’t arch at any point during the move.
• Lower your right arm behind you and extend and lower your left leg.
• Return to the start, then repeat on the other side.
• Continue, alternating sides with each rep.

5. Glute bridge heel roll

Sets: 2 Reps: 12 each side

• Lie on your back with your knees bent and the Pilates ball under your right foot.
• Make sure your back is flat on the mat, then squeeze your glutes as you raise your hips up into a glute bridge.
• Maintaining the glute bridge, extend your right leg, rolling the ball forward—once your leg is fully extended the ball should be in contact with your calf.
• Roll the ball back to the starting position.
• Complete all your reps, then switch sides.

6. Glute bridge and ball lift

Sets: 2 Reps: 12

• Lie on the mat with your back flat, knees bent and feet flat on the floor.
• Hold a small Pilates ball in your hands above your chest.
• Push your hips up as you raise into a glute bridge, at the same time extending your arms to lift and squeeze the ball.
• Lower the ball and your hips with control to the start.

Working on improving your ability to balance is important because it reduces the risk of fall-related injuries—with about 1 million fall-related hospitalizations occurring in older adults in the US every year, according to the Centers for Disease Control and Prevention (CDC).

Standing on one leg—while doing simple everyday tasks such as cleaning your teeth—is a good starting point, but to progress this, you can try this move suggested by internal medicine physician Dr Cristina Sciavolino-Day.

As well as improving balance, it’s a great drill to add to your regular fitness routine to work on hip mobility and core stability.

“Balance isn’t just about fitness, it’s about maintaining independence,” Sciavolino-Day tells Fit&Well. “Good balance helps us stay upright, react quickly and prevent falls during everyday moments like turning, reaching, stepping off a curb or catching ourselves if we trip.

“Studies show that as we get older, balance becomes one of the biggest predictors of injury risk, confidence and quality of life. When it declines, people start to move less out of fear and that’s when strength, mobility and confidence decline even faster.”

But Sciavolino-Day is keen to combat this fear. “My goal is to remind everyone how easy it is to work on balance in small pockets of time in their day.”

How to do the balance drill

Sciavolino-Day recommends doing this drill for 2-5 minutes daily if you can. “Short, consistent practice works better than one long session once a week,” she explains.

“I try to get my clients to attach balance exercises like balancing on one foot to simple actions that we do daily, for example brushing your teeth or waiting for the microwave to finish.”

Why balance training is important

“Becoming weaker in balance is not always about losing strength,” explains Sciavolino-Day. “Neurological and even vision issues can be the cause of [balance] issues as well.”

She says balance depends on several systems working together:

• Muscle strength (especially the legs, hips, and ankles)
• Joint mobility
• Vision
• Inner ear (vestibular system)
• Nerve signaling and reaction time

“In my Instagram video, the focus is on strengthening the muscles and joint mobility. As we age, muscle mass decreases, reaction time slows, joints stiffen and nerve signaling isn’t quite as sharp,” explains Sciavolino-Day.

“Add in things like medications, vision changes or past injuries, and balance can quietly decline, unless we intentionally work on it. The key thing that I always tell people is this: balance is a skill and skills can be trained at any age.”

Starter tips if you're struggling with the move

For those who are struggling to do her balance exercise, she suggests starting with some assistance: “I want people to know that what you see me doing in the video is not where you start. It’s where you build toward."

If your balance feels shaky, hold onto a counter or chair with your whole hand at first, then progress to a two-finger hold as your balance improves, finally letting go from the chair entirely when you’re confident with the movement.

"Sometimes people get discouraged if they try to do a balancing exercise off the bat without holding on. It's important to start slowly and work up,” says Sciavolino-Day.

The most common question I get asked as a personal trainer is how to build core strength.

It’s something many of my female clients want advice about, especially moms and those aged 40 and over, because both hormonal shifts during pregnancy and menopause can weaken the abdominal and pelvic floor muscles.

Core exercises don’t have to be complicated and time-consuming to be effective.

It’s consistent, short workouts that reap results and that’s why even a five-minute routine with just five moves—like the example below—can help build strength and stability.

The five core moves

1. Bear hover to high plank
2. High plank shoulder tap
3. Bird zipper
4. Dead bug
5. Alternate toe tap

How to do the routine

Do these five moves one after another, allowing 50 seconds for the exercise and 10 seconds for transition time between each move. There should be no rest between the exercises.

1. Bear hover to high plank

Time: 50sec Rest: 10sec

• Start on your hands and knees, with your palms under your shoulders and your knees under your hips.
• Tuck your toes under and raise your knees off the floor to come into a bear hover.
• Step your feet back so you're in a high plank position, with your body in a straight line from your shoulders to your heels.
• Hold for one second then step the feet back into the bear hover position.
• Continue for time.

2. High plank shoulder tap

Time: 50sec Rest: 10sec

• Start on your hands and knees, with hands in line with your shoulder and knees in line with your hips.
• Step your feet back into a high plank position, so your body is in a straight line from your shoulders to your heels.
• Raise your right hand and tap your left shoulder.
• Put the hand back down.
• Raise your left hand and tap your right shoulder.
• Continue for time.

3. Bird dog zipper

Time: 50sec Rest: 10sec

• Start on your hands and knees, with your hands under you shoulders and knees under your hips.
• Raise your right arm and left leg and extend them, so they are parallel to the floor.
• Bring the right elbow towards your torso and bring your left knee to meet it.
• Extend the arm and the leg again before returning to the start position on your hands and knees.
• Switch sides and repeat.

4. Dead bug

Time: 50sec Rest: 10sec

• Lie on your back.
• Bend your knees and raise your legs, so your calves are parallel to the floor.
• Raise your arms, pointing them toward the ceiling.
• Push your lower back into the mat as you lower your right arm and left leg toward the floor.
• Swap sides and repeat.

Struggling with this one? Try these dead bug modifications.

5. Alternate toe tap

Time: 50sec Rest: 10sec

• Lie with your legs out wide in a V shape.
• Place your arms on the floor overhead, with your palms facing the ceiling.
• Make sure your back is pressed into the mat.
• Lift your head and torso off the floor and reach your right hand toward your left foot.
• Lower back down to the floor.
• Switch sides and repeat.

One of my clients brought a wobble board recently and asked me about exercises to do on it.

The first balance training move I recommended she try is simply standing on it, as this alone will improve core strength and stability.

Once she’s mastered this move, I suggested she try stringing together some exercises to make a more challenging circuit—like the one I've created below.

It’s designed to improve coordination, stability and core strength with just six exercises.

The six-move workout

Perform two sets of each exercise, aiming to do each one for 20-30 seconds.

• Wobble board standing balance
• Wobble board mini squat
• Wobble board high plank hold
• Wobble board high plank mountain climbers
• Wobble board side-to-side rock
• Wobble board glute bridge

1 Wobble board standing balance

Sets: 2 Time: 20-30sec

• Stand on one edge of the board, pushing the underside down to the floor.
• Step onto the other edge of the board with your other foot and find your balance.
• Look forward and hold for 20-30 seconds.

2 Wobble board squat

Sets: 2 Time: 20-30sec

• Stand on one edge of the board, pushing the underside down to the floor.
• Step onto the other edge of the board with your other foot and find your balance.
• Push your hips back and bend your knees to perform a mini squat.

Trainer tips: You won’t go as low as you normally do during a squat until you’ve practiced this move a few times, so don’t be discouraged if your squats feel shallow to start.

3 Wobble board high plank

Sets: 2 Time: 20-30sec

• Squat down and hold onto the sides of the wobble board.
• Step your legs back into a high plank position, keeping your feet slightly wider than hip-width apart. Your body should form a straight line from shoulders to heels.

To modify: To make it less challenging, you can do this move from your knees. To make it harder, put your feet on the board and your hands on the floor.

4 Wobble board mountain climber

Sets: 2 Time: 20-30sec

• Squat down and hold onto the sides of the wobble board.
• Step your legs back into a high plank position.
• Bring your right knee towards your left elbow, then step back.
• Repeat on the other side.
• Alternate sides for 20-30 seconds.

5 Wobble board side-to-side rock

Sets: 2 Time: 20-30sec

• Squat down and hold onto the sides of the wobble board.
• Step your legs back into a high plank position.
• Once you’ve got your balance, push the board down to the left, then over to the right.

6 Wobble board glute bridge

Sets: 2 Time: 20-30sec

• Lie on your back with your knees bent and feet flat on the floor. Place the wobble board close to your heels.
• Put your feet on either side of the wobble board.
• Tilt your hips so your spine is touching the mat and engage your core.
• Squeeze your glutes as you slowly raise your hips to the ceiling.
• Hold for two seconds, then return to the starting position slowly and repeat.

You don't need an expensive gym membership to build strength—you can do it at home with just a pair of dumbbells.

While you might not have access to the same machines, you can still target the same muscle groups and movement patterns with the right combination of exercises.

Monty Simmons is a personal trainer who specializes in strength training and he says that if you're working out at home, there's one move that you should definitely be doing: the single-arm dumbbell row.

Why you should do dumbbell rows if you work out at home

Strength exercises are often categorized as pull or push.

Both types of movements are essential in a well-rounded routine, but it’s hard to find appropriate pull exercises to do at home, where you might not have access to things like assisted pull-up machines.

That’s where the dumbbell row comes in handy.

“It's a great pulling exercise and we often don't do pulling exercises unless we're in a gym. So if you are at home, this is one of the staple exercises that you need,” says Simmons.

How to do the single-arm dumbbell row

All you need to do this move is a fairly heavy dumbbell and a stable surface that's about knee height. A sofa or the edge of your bed will work.

If you only have light dumbbells, do a high number of repetitions to get the most out of this exercise.

“You have to push close to tiring out your body,” Simmons explains.

How to do it:

Sets: 3 Reps: 8-10 each side

• Stand on your right leg and rest your left knee on a stable raised surface, while holding a dumbbell in your right hand.
• Bend forward and bring your left hand to the raised surface, so your back is flat.
• Allow your right hand to hang down, in line with your shoulder.
• Pull the dumbbell straight up to your hip, drawing your elbow up past your torso.
• Squeeze your shoulder blades together, then slowly lower to the starting position.
• Do all your reps on one side, then swap sides.

The benefits of the single-arm dumbbell row

This is a really helpful move if you want to develop muscle in your upper body.

“It trains the back of your shoulder, it trains the middle of your back, and it trains your arm muscles to be strong as well,” says Simmons.

He explains that the move builds dynamic strength in the side of the body that’s performing the action, but it also builds stability in the side of the body that’s static during the move, because it takes some effort to keep your arm and leg stable.

It's also an exercise that replicates real-life movements.

“If you’ve ever tried to reach down the back of the sofa to grab something and lift it, or you’re reaching into the boot of your car to pull something out that's far away from you–it’s that movement that you’re training,” says Simmons.

Try doing this move regularly, at least once or twice a week, gradually increasing the weight over time to feel the benefits.

Squats and lunges are great for building strength in the hips. However, they’re not ideal if you have lower-body joint pain.

I’m a certified personal trainer who specializes in corrective exercise and I see a lot of clients who struggle to do these moves.

When conventional lower-body and hip strengthening exercises are off the table, I substitute in these three joint-friendly movements instead.

They’re all done while standing and are safe for most fitness levels.

If you’ve got a resistance band and a steady surface for balance, give them a try.

How to do the three joint-friendly hip exercises

The exercises in this routine are:

1. Banded kickback: 3 x 10-15 each side
2. Banded standing hip abduction: 3 x 10-15 each side
3. Standing clamshell: 3 x 10-15 each side

You’ll need a looped resistance band for these exercises. You may also want a bare wall or chair nearby for balance.

1. Banded kickback

Sets: 3 Reps: 10-15 each side

• Stand and loop a resistance band around your ankles.
• Bend your knees slightly and engage your core.
• Lift your left leg behind you.
• Return to the starting position.
• Do all your reps on one side, then switch sides.

Trainer tips: Squeeze your glute muscles while you’re kicking the heel back. Hinge at your hips and bend forward slightly to get greater muscle activation in the glutes. Hold onto a wall for balance, if needed.

2. Banded standing hip abduction

Sets: 3 Reps: 10-15 each side

• Stand and loop a resistance band around your ankles.
• Bend your knees slightly and engage your core.
• Lift your left leg out to the side.
• Return to the starting position.
• Do all your reps on one side, then switch sides.

Trainer tips: When lifting your leg to the side, be sure to keep your toes pointed forward. You should feel the muscles on the outside of your hip working, not the muscles on the top of your thigh. Hold onto a wall or a chair for support, if needed.

3. Standing clamshell

Sets: 3 Reps: 10-15 each side

• Stand and loop a resistance band above your knees.
• Bend your knees slightly, engage your core and lift your left foot just off the floor.
• Lift your left leg out to the side, keeping your left knee bent.
• Return to the starting position.
• Do all your reps on one side, then switch sides.

Trainer tips: Keep your range of motion small—you don’t want to take your leg too far to the side. You should feel the muscles on the outside of your hip working. If needed, hold onto a wall or a chair for balance.

You only need 10 minutes to mobilize your joints, boost strength and move more freely with this full-body resistance band circuit.

Designed by Brittni Johnson, Pilates instructor (NCPT) at BetterMe, it requires two types of band—one open-ended long band and one stronger mini band.

“Resistance bands are great for building strength and tone without leaving home,” Johnson tells Fit&Well.

“Working against their resistance, the bands warm up your joints, activate your muscles—especially the glutes and shoulders in this workout—and help you move better overall.”

This is a handy session to turn to when working from home or feeling a bit stiff.

It's beginner-friendly and shouldn't cause you to work up too much of a sweat.

How to do this full-body resistance band workout

This circuit is split into two sections.

For the first three moves, Johnson recommends working for 45 seconds, then taking 15-30 seconds to rest and transition to the next exercise.

For the next three moves, work for 60 seconds, followed by 15-30 seconds of rest.

While it should only last 10 minutes all in, Johnson urges you to still take your time with each exercise, focusing on the muscles you're working with each move.

Shop resistance bands

1. Shoulder dislocation

Time: 45sec Rest: 15-30sec

• Stand with your feet hip-width apart.
• Hold a long resistance band taut at your thighs, hands spaced wide apart.
• Lift the resistance band up and over your head, then back down behind you.
• Reverse the movement and repeat for 45 seconds.

Johnson says: “Maintain tension in the band throughout and move it in a controlled, wide arc from the front of your body to the back.”

2. Standing donkey kick

Time: 45sec each side Rest: 15-30sec

• Stand with your feet hip-width apart and a short resistance band looped above your knees.
• Transfer all your weight into your left foot and place your hands on your hips.
• Slowly kick your right leg back, keeping it straight.
• Repeat for 45 seconds, rest, then switch sides.

Johnson says: “Tilt forward slightly at your hips, then keep the movement slow and controlled, while keeping your pelvis level.”

3. Sumo into overhead squat

Time: 45sec Rest: 15-30sec

• Stand with your feet wider than shoulder-width apart,
• Hold a long resistance band taut at your thighs.
• Push your hips back and bend your knees to lower, keeping your knees pointing in the same direction as you toes.
• As you squat, raise the resistance band overhead.
• Stand and lower the resistance band.

Johnson says: “Keep your knees wide apart, look straight ahead and stretch the band apart when overhead."

4. Banded surfer squat

Time: 60sec each side Rest: 15-30sec

• Stand with your feet hip-width apart and a short resistance band looped above your knees.
• Push your hips back and bend your knees to lower.
• Extend your arms in front of you for balance.
• Holding the squat and keeping your knee bent, move your right leg out to the side, rotatingg from your hip.
• Return your leg to the squat position and repeat for 45 seconds, then switch sides.

Johnson says: “Focus on control, balance and maintaining stability, isolating the glutes with each external rotation.”

5. Supine reverse flye

Time: 60sec Rest: 15-30sec

• Lie on your back, with your legs extended on the floor.
• Loop a long resistance band around your feet, holding the ends of the band in your hands at your sides.
• Raise your legs, so the soles of your feet point toward the ceiling. Keep your arms extended and hands roughly in line with your chest.
• Pull the resistance band out to the sides, keeping your arms straight.
• Release the tension in the band and position your hands above your chest again, then repeat.

Johnson says: “Adjust your hand position inward to challenge your strong upper back muscles with this exercise.”

6. Banded supine flyes

Time: 60sec Rest: 15-30sec

• Lie on your back, with your knees bent and flat on the floor.
• Place a long resistance band underneath your back, in line with your shoulders, and hold the ends in your hands, positioning your arms out wide.
• Pull the resistance band up while keeping your arms straight, aiming to get your hands in line with your chest.
• Lower and repeat.

Johnson says: “Keep the movement slow and controlled, especially on the eccentric, lowering part of this move to challenge the chest muscles throughout.”

I work with a lot of clients over 65 who are brand new to exercise.

While I often start my beginners with moves like push-ups and overhead presses, seniors sometimes find these moves too challenging.

So instead of getting on the floor or pulling out a pair of dumbbells, I introduce them to these three upper-body exercises instead.

They strengthen and condition important muscle groups in the arms, shoulders, and back using just a resistance band.

You don’t have to be a senior to do them—they’re great for beginners of all ages.

How to do the exercises

You’ll need a moderately-strong resistance band for these exercises, along with a solid anchor point (like a stair railing).

Remember to check in with your doctor before starting any new physical activity.

The exercises are:

1. Banded row: 3 x 10-15
2. Banded pull-apart: 3 x 10-15
3. Shoulder external rotation: 3 x 10-15 each side

1. Banded row

Sets: 3 Reps: 10-15

• Stand and loop the resistance band around an anchor point.
• Hold onto the ends of the bands at chest height with your arms extended, and step back from the anchor point until the band is taut.
• Squeeze your shoulder blades together, then pull the ends of the band toward you, bending your elbows and drawing them past your torso.
• Extend your arms with control back to the start.

2. Banded pull-apart

Sets: 3 Reps: 10-15

• Stand holding the ends of a resistance band at chest height, with your arms extended forward.
• Squeeze your shoulder blades together, then, keeping your arms straight throughout, pull the ends of the band out to the sides, working against the increased tension in the band.
• Reverse the movement back to the start, moving with control.

Trainer tip: The closer together your hands are positioned on the band, the harder the exercise will be.

3. Shoulder external rotation

Sets: 3 Reps: 10-15 each side

• Loop the resistance band around an anchor point, stand with left side on to the anchor point and hold both ends of the resistance band in your right hand.
• Sidestep to the right away from the anchor point until the band is taut.
• Engage your core and bend your elbow to 90°, keeping your elbow pinned to your side.
• Pull the band out to the right side of your body, without letting your elbow drift away from your side.
• Slowly bring the band back in front of you.
• Do all your reps on one side, then switch sides.