Mizuno has always been one of the more innovative brands when it comes to carbon plate running shoes, with mixed results.

The Mizuno Wave Rebellion Pro line had crazy cutouts and an incredibly high midfoot stack height and was a bit too wild for my liking, but the Mizuno Hyperwarp Pure is an excellent lightweight racer I’ve loved for 5K and 10K events in particular.

While the Pure is light, the new Mizuno Hyperwarp 96 takes things to another level with a design that tips the scales at just 96g/3.4oz, making it the lightest carbon plate racing shoe yet.

It comes in a gram lighter than the Adidas Adizero Adios Pro Evo 3 on listed stats, and given the success of the world-record-breaking Pro Evo 3, runners will be itching to get their feet into the Hyperwarp 96 too — I know I am.

Here’s what you need to know about the Mizuno Hyperwarp 96.

The Hyperwarp 96 goes on sale in December and it will be very expensive

Mizuno has announced the Hyperwarp 96 today ahead of the Berlin Marathon, but it won’t be available to consumers until the end of the year.

The price is yet to be fully confirmed, but is set to be about £400 in the U.K., which I’d expect to translate to a U.S. price of around $450 based on the prices of other Mizuno shoes.

That would make it less expensive than the Adidas Pro Evo 3, which is $500/£450, but more expensive than every other carbon plate super-shoe.

It has a spray-on, laceless upper

The most striking aspect of the Hyperwarp 96’s design is the spray-on upper, which looks a lot like the LightSpray uppers On uses on some of its shoes, like the On Cloudmonster 3 Hyper LS.

This 3D-engineered upper is very light and designed to be denser at the bottom.

I like the LightSpay uppers on On’s shoes, but they can be tricky to deal with if you have wide feet or high arches, and you can’t adjust the fit if it’s not perfect out of the box.

The midsole is made from an all-new foam

A new foam called Mizuno Enerzy XP+ is used for the midsole of the Hyperwarp 96. It’s an extremely light material, and Mizuno shaved off every area not critical to performance to reduce weight as much as possible.

Unlike the Hyperwarp Pure, which achieves its low weight partly by having a lower stack height than most super-shoes, the Hyperwarp 96 has as much cushioning as rival racers.

It stands 39mm tall at the heel and 36mm at the forefoot for a 3mm drop, which is exactly the same specs as the Adidas Pro Evo 3.

It has a full-length carbon plate

The Hyperwarp 96 has a full-length carbon plate with a section cut out under the heel to reduce the weight.

This isn’t a novelty with super-shoes in general, but other super-light options have used other systems to add stability and propulsion without the weight of a full-length plate.

The Pro Evo 3 uses a carbon rim rather than a full plate, while the Asics Metaspeed Ray has a teardrop-shaped plate that only sits under the forefoot.

This means Mizuno might have an easy way to make the shoe even lighter if it wishes, by opting for a half plate or some other design, if it can do so without impacting performance.

Maybe this time next year we’ll see the Mizuno Hyperwarp 86?

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As a trainer and fitness editor, I like experimenting in the gym, and what better way to do that than trying out some trending TikTok fitness challenges? I'm a bit of a mobility nerd, so I wanted to focus on the current viral mobility challenges I'm seeing everywhere right now.

There are five I want to share with you, but I really recommend two of them if you have limited mobility or particularly tight hips. I decided to use one of the best yoga mats and nothing else, which makes these mobility tests accessible for most people.

Ready? Me too; let's get stuck in.

Watch: 5 TikTok mobility drills for tight hips and ankles

Mobility and flexibility are becoming increasingly popular within fitness routines, so how well do you know yours? Your ability to stay agile, strong and mobile as you age can help prevent the natural decline in strength and muscle mass that occurs over time; this can impact overall mobility, joint health and balance, which are crucial for keeping you independent.

I've noticed a lot of mobility challenges going viral on TikTok at the moment, so I've put together five of my favorites, and I focus on two in particular that I think are worth your time, especially if you have tight hips or ankles. Check them out below.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

• Sit-up-to-stand: Lie on your back with your feet planted and knees bent, engage your core, then perform a sit-up without using your hands for support. As you sit upright, keep the momentum up as you drive forward through your feet and legs to a standing position, keeping your heels planted. Why? Core strength, leg power and ankle mobility.
• Stand-sit-stand: Stand with your feet shoulder-width apart, squat down, then lower your knees to the ground, close together, without using your hands. Extend one leg, then the other. Cross your legs by drawing your heels in, then roll into an upright kneeling position. Roll back onto your heels to the bottom of a squat position, then drive up to stand. Why? Functional lower-body strength and internal hip rotation.
• Shrimp squat: Lower into a half-kneeling position, then reach back and grip your back foot with one hand. Slightly lean forward, then push through your leg to stand. Why? Lower-body flexibility, single-leg strength and balance.
• Single-leg stand: Stand with your feet hip-width apart. Shift your weight into one leg, then come onto the ball of the other foot and bend the knee. Bend down, sending your hips back, then wrap your arms through and under the bent leg. With control, stand up with your leg still gripped with both arms. Release, then repeat on the other side. Why? Tests lower-body flexibility, single-leg balance, strength and hip mobility.
• Overhead wall squat: Face a wall with your toes close to the bottom of the wall and feet hip-width apart. Extend your arms overhead, then squat down, sending your hips back and pressing your weight through your feet. Lower as far as you can without your chest or arms touching the wall. Drive up to stand. Why? Tests thoracic mobility, upper-body tightness, poor squat mechanics and tight lower-body joints and hip flexors.

Which exercises should you focus on?

Of course, there's an element of personal preference, but the two mobility challenges I would focus on, from the perspective of a trainer, are the overhead wall squat and the sit-up-to-stand exercise, given their focus on core strength, functional strength and ankle and thoracic mobility.

The sit-up-to-stand exercise is a great way to test your ability to use your core when getting off the ground, which is a very functional movement. If you can do this unaided, it's a great sign. Coupled with this is your ability to stand once you've sat up, testing lower-body strength and ankle mobility, which are both crucial as you get older for walking, climbing, running and general daily tasks.

Next up, I would test the overhead squat while facing the wall. Many people assume their inability to perform an overhead squat well is down to shoulder mobility, but actually, much of overhead squat mechanics comes from thoracic mobility and upper-back tightness. That's as well as potential imbalances in the hips, knees, or ankles. It can be a combination of any of these factors, but testing your mobility will quickly help you assess which are relevant to you.

Notice if your chest and arms fall forward; if your heels lift away from the ground; whether your knees cave in or track forward over your toes; if your back begins to round or hunch. Also note how low you can sit into the squat and whether you can press your weight evenly between your big and little toes and heels.

Once you've identified whether you can do the challenges and which parts of each exercise you found most difficult (or impossible), the next focus is to build the strength, flexibility, or mobility required to get better at them.

Try to move your joints through their range of motion in a variety of patterns, which is known as planes of motion, while loading muscles using any form of resistance, even if it's just your body weight. Keep your body moving in ways that feel natural to help improve functional strength and overall mobility.

The more you move throughout the day, the better you can balance and stabilize; the more you load your bones and muscles, the stronger they get. This might include Pilates or yoga once or twice per week or adding in strength exercises like squats, step-ups, or lunges. I also recommend focusing on the fullest range of motion possible when you perform exercise.

I've included some ideas below to get you started.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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I wear the Oura Ring 5 to track my sleep and overall health, and it has proved to me that it's still the best smart ring on the market right now.

This isn't the first time I've taken a break from alcohol, but this time, I wanted to see what the new and improved Oura Ring 5 could tell me about my health over 30 days of complete alcohol abstinence.

There are, of course, the potential physiological benefits of quitting alcohol, like losing fat and improving markers such as sleep and heart health, but I was also concerned about the psychological impact on well-being, such as better mood and productivity.

After a month of tracking, here's the one metric that really surprised me, and how it flipped pretty quickly when I reintroduced alcohol back into my life.

What is stress resilience?

The Oura Stress Resilience feature starts tracking in the background after you wake and continues throughout the day. This assesses your ability to withstand and recover from physiological stress and looks at how you recover, sleep, and the types of activities that may cause stress.

During the day, moments of calm, naps, mindfulness and movement can help you build resilience, while at night, sleep quality, latency and the number of hours you rest also help the body recover.

Your resilience scores go between "limited" and "exceptional," and the only time I've ever managed an exceptional score is when I have been completely alcohol-free for a period of time.

The first time I tracked using my Oura Ring 4, I leveled up three times, from "adequate" to "exceptional," in just 30 days. This time, I started a little higher on the resilience scale but still saw another increase to "strong."

More interestingly, I'm surprised by just how quickly this dropped when I had a busy social calendar after the 30-day experiment ended and I returned to various events or functions that involved social alcohol; within a few weeks, my daily readiness scores began to tank, sleep quality scores dropped and my exceptional stress status plummeted all the way down to limited, with Oura's symptom tracker immediately picking up minor signs of strain on my body and recommending rest.

Oura told me back in August this year: “Your resilience is strong! You’ve experienced low levels of physiological stress recently, and your overall recovery has been high.” Oura told me just this weekend: "It's normal for resilience to shift between days...even small moments of relaxation can help," and recommends a diaphragmatic breathing routine for me to settle into based on my declining scores.

Bottom line

There's an increasing amount of attention on the negative impacts of alcohol on health, including worsened stress, sleep quality and anxiety (dubbed "hangxiety"), reduced ability to handle stressors and worse recovery.

Not only that, but many find hangovers reduce their ability to cope with next-day plans and exercise regimens, choosing to skip the cocktails in favor of a healthier, more active lifestyle. According to a Gallup poll conducted in 2025, alcohol consumption in the U.S. is at an all-time low, with 54% of Americans abstaining from alcohol altogether.

We know that alcohol is a depressant, although it can temporarily reduce feelings of stress because it stimulates the brain's GABA receptors and increases GABA activity (this is an inhibitory neurotransmitter in your central nervous system, which promotes calmness), causing sedative effects. That's short-term. Long-term, it can raise cortisol and inflammation markers.

Evidence tells us that prolonged and excessive alcohol consumption can become a stressor itself by dysregulating the brain reward and stress systems. Neurobiology of Stress in ScienceDirect suggests a link between stress resilience and alcohol consumption; developing better stress resilience could act as a protective measure against using alcohol, though reducing alcohol could also improve stress resilience.

My resilience started skyrocketing when alcohol was removed from my lifestyle completely, not just reduced. This brought me back to a conversation I had with an Olympic recovery expert last year: Shona Halson told me that while she uses certain metrics to track athletes' recovery, she prioritizes how someone feels over the data.

With that in mind, how did I feel taking a month off versus returning to social drinking again? Honestly, I really, really felt it, and I don't think it's just because I'm now in my mid-30s. I felt less motivated to exercise, and I made worse eating choices, as well as feeling a little off after even just a glass or two of wine or a beer at the soccer game.

Aside from sleeping and recovering better when I abstained completely, I felt more level-headed, calm and balanced, and it's a bonus to wake up each morning to strong, positive metrics on my Oura Ring and track those uptrends over the weeks.

Will I go back to abstaining? The jury is still out, but I could easily see myself taking on board what my ring and body are clearly trying to tell me, which is that I'm better off physically and mentally when I'm not including alcohol in my lifestyle, whether that's an action I want to take or not.

It's worth noting that while nothing noteworthy had changed in my lifestyle outside of cutting alcohol, this wasn't a lab-tested experiment where every variable could be controlled. Could daily stressors also be impacting my scores? Absolutely, but it was helpful to know how my body responded throughout.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Whether he’s playing a Marvel superhero or a Navy SEAL, one man renowned for his impressive body transformations is Chris Pratt. The actor recently shared a deceptively simple full-body dumbbell workout built around just five exercises.

How hard could it be? Like any good fitness editor, I grabbed a set of the best adjustable dumbbells and set out to find out more. Warning: choose your weights carefully if you do the same.

As a reminder, what works for Pratt might not be right for you and your body. If you’re recovering from an injury, pregnant or postpartum, or you’re a complete beginner, it’s always worth seeking personalized advice from a qualified professional.

What is the workout?

Pratt shared the workout on his Instagram stories; all you’ll need is a set of dumbbells. You’ll do five reps of each exercise for five rounds, with one minute of rest between rounds.

• 5 x Deadlift
• 5 x Deficit push-up
• 5 x Clean to press
• 5 x Squat
• 5 x Devil’s press

Pratt doesn’t say what weight he’s using, but according to his Instagram, he completed all five rounds in 13 minutes and 54 seconds. Challenge accepted.

As an important reminder, the right weight for you will feel challenging, but not impossible, by the final few reps. If at any time you feel like the weight is compromising your form, it’s too heavy.

I tried Chris Pratt’s 5-move dumbbell circuit: Here’s what happened

My normal workout routine typically involves a lot of running and Pilates, but when I do lift weights, it tends to be more reps with a lighter weight, so I didn’t really know where to start with this. Doing five reps hints at more of a max-strength challenge, so I grabbed a set of 15kg dumbbells and got going.

The deadlifts and the dumbbell deficit push-ups lulled me into a false sense of security. After five reps of each, I was convinced I was ready to be in Guardians of the Galaxy, but the clean and press quickly brought me back down to earth, especially by the time I hit round two.

I stuck with my weights, but I slowed down dramatically. As with every marathon I’ve ever run, the key to this workout is to not rush the exercises or rush through the sets. Moving slowly with proper form is far harder, as it keeps the muscles under tension for longer. The entire circuit took me around fifteen minutes, which is longer than Pratt, and probably using a much lighter weight, so perhaps I’m not ready for Jurassic Park just yet.

The workout requires you to move between working your upper and lower body continuously, but your core will also be getting a workout as you keep it braced to lift and lower the heavy dumbbells. Really think about sucking your belly button into your spine and keeping your torso upright as you move.

Will I be repeating this one? Not in a hurry, but it’s a great full-body strength test to squeeze into your lunch break. Give it a go, and let us know how you get on in the comments.

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• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

Peloton today announced a new trio of treadmills, the most interesting (and affordable) of the bunch being the Tread Flex, the company's first folding treadmill that costs $2,195 — which also happens to be the company's least expensive treadmill to date.

However, the company's refreshed Tread Vision and Tread+ Vision models also have some interesting new features, including gait analysis and a Sled Mode, which should appeal to Hyrox enthusiasts.

Tread Flex

While I wouldn't exactly call the Tread Flex small, the fact that it folds does cut down on the floorspace when you're not using it. Peloton says that when folded, the Flex actually takes up less space than the company's bike.

However, it's not nearly as compact as something like the Echelon Stride 6S, which folds completely flat. By comparison, the Tread Flex's deck merely angles upwards, but the arms and display remain as they are.

After releasing the lock, the Tread Flex's base lowers slooooooowly to the floor. Peloton said that it takes about 20 seconds by design, to give you plenty of time to get out of the way.

When folded, the Flex can be rolled around the room using built-in casters; you need to remember to lock them in place before using the treadmill.

Like Peloton's other treadmills, the Flex has a swiveling display, but lacks a camera, so you won't have access to some features of the pricier models.

All three models have a feature called ReRun; if you sync the treadmill with your Garmin watch, you can upload your runs to the treadmill, and then run that course again from the comfort of your home, replicating changes in incline.

In addition to Garmin, Apple Watches and Fitbit, Peloton's devices are being upgraded to support Whoop devices. With all of them, you'll now also be able to perform workouts based on your heart rate zone; on-screen guidance will adapt automatically to keep you in your preferred zone.

The two camera-equipped treadmills can use their cameras to analyze your running cadence, vertical oscillation, and stride length to generate an efficiency score, and suggest workouts and tips to improve upon it.

In addition, the two higher-priced models have a larger tray on top, with larger cupholders to fit your large Yeti and Stanley water bottles.

The top-end Tread+ Vision, which has a slat-belt deck like the older Tread+, also has a new feature called Sled Mode; this builds upon the existing Free Mode — where your movement alone moves the belt — and adds resistance. Now, you can select resistance of up to 300 pounds to replicate the Hyrox sled push.

Of course, regardless of the Peloton treadmill you get, you'll need to get a subscription, which costs $50 per month. However, the lower price of the Tread Flex may help open the company's products to folks who are intrigued by Peloton's trainers but were put off by the premium on its treadmills.

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Good balance may be something that the under 40 crowd takes for granted, but it becomes a crucial element of health, longevity, and independence as we get older.

That’s why I started to think more seriously about balance once I hit 40. As a personal trainer who works with lots of senior clients, I see firsthand how our balance can deteriorate with age, and what an impact that can have on our day-to-day lives.

I’ve been doing the following four exercises regularly to keep my balance sharp. These moves strengthen the muscles that stabilize and support our entire body, so the stronger they are, the better my balance will be.

Roll out your yoga mat, pick up some dumbbells, and give them a try for yourself. Whether you’re 20, 40, or older, these exercises can help lessen the risk of injury from serious falls.

How to do the 4 exercises

Check in with your doctor before starting any new activity. These exercises may not be appropriate for everyone, so it’s important to get clearance from your medical team before starting.

If you’re a beginner, consider meeting with a certified personal trainer to learn proper exercise form. Incorrect form can lead to pain and injury. A trainer can also provide modifications and progression options.

You’ll need a yoga mat for the single-leg glute bridge and side planks, and two moderately heavy dumbbells for the overhead marches. Once you’ve built up some strength, you may want to use dumbbells for the reverse lunge to balance as well. The right dumbbell weight lets you complete all reps in a set without resting. If you can’t complete all of the reps with good form, drop to a lighter weight. If you can do all of the reps without much effort, choose a heavier weight.

Start off with one set of 10-12 reps for the single-leg glute bridge, reverse lunge to balance, and overhead marches, and one set of 30 seconds for the side planks. As you get stronger, add an additional set or two of each exercise, and add 15 seconds to your side plank. Eventually, you’ll want to complete 2-3 sets of 10-12 reps (or 30-45 seconds) for each exercise. Do these moves 3-4 times per week.

These can be done on their own or as part of your existing workout routine. Here’s how to do the exercises:

1. Single-leg glute bridge

• Lie on your back with your knees bent and feet flat on the floor.
• Engage your core.
• Extend your left leg into the air.
• Squeeze your right glute and lift your hips off the mat.
• Pause briefly.
• Lower your hips back down.
• Continue for 10-12 reps, then repeat on the other side.

2. Reverse lunge to balance

• Stand tall with your feet hip-width apart.
• Engage your core.
• Step your left foot behind you.
• Bend both knees, lowering your left knee towards the floor.
• Stand back up.
• Lift your left knee in front of you to a 90-degree angle.
• Continue for 10-12 reps, then repeat on the other side.

3. Side planks

• Lie on your left side.
• Place your left elbow underneath your left shoulder.
• Lengthen your legs and keep your hips stacked on top of each other.
• Engage your core.
• Lift your hips off the mat.
• Hold for 30-45 seconds, then repeat on the other side.

4. Overhead marches

• Hold a dumbbell in each hand.
• Stand tall with your feet hip-width apart.
• Press the dumbbells overhead.
• Engage your core.
• Lift your right knee to a 90-degree angle
• Pause briefly.
• Lower your right foot back to the ground.
• Lift your left knee to a 90-degree angle.
• Pause briefly.
• Lower your left foot back to the ground.
• Continue alternating between the two sides for 10-12 reps per side.

Benefits of the 4 exercises

The exercises in this routine target the muscles that support our body during movement and help to keep us upright and stable.

The single-leg glute bridge and reverse lunge to balance work the glutes, hamstrings, and deep core. The glutes help to stabilize the pelvis and lumbar spine, while the deep muscles in our core provide support to the entire spine and promote proper posture. Balancing on one leg also challenges our proprioception, or our sense of positioning.

The side planks and overhead marches target the transverse abdominis and internal obliques. The transverse abdominis stabilizes the entire body by supporting the spine, while the internal obliques facilitate torso rotation.

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• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
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• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

As I've got older, I've swapped the trendy high-intensity workouts for functional movement that makes me and my body feel good. Think lots of simple compound exercises, repeated several times per week, alongside progressive overload to keep things challenging.

And one move I've been practicing during workouts this month is the kettlebell alternating bent-over row. A mouthful, I know. It works your back and biceps while recruiting your core muscles for stability. The bent-over position also activates your posterior chain, which basically refers to the muscles along the back of your body, plus your hips, using a hinge position.

What's more, we take the intensity up by exchanging the weight from side to side mid-air, which forces the body to stabilize and resist rotation. All in all, this kettlebell exercise packs a punch. Ready to learn it? Grab one of the best kettlebells, and let's get started.

Watch: Kettlebell row exchange

Resistance training is your anti-aging weapon for healthier joints and stronger muscles as you get older. Your back and biceps are recruited during pulling movements, and these muscles contribute to posture and injury prevention, so we want to keep them strong at any and every age.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

How:

• Stand with your feet roughly shoulder-width apart and a weight between your feet
• Hinge forward at your hips and set your butt back, keeping a straight line from your head to your lower back, with your chest almost parallel to the ground
• Grip the weight with one hand using a neutral hand position
• Ensure your core is engaged before you begin the movement
• Row the weight toward your back pocket, keeping your elbow close to your body and squeezing your back and biceps
• Pause in the row position, then, as you lower the weight, let go and catch the bell with your opposite hand. Control the entire movement without rotating your body or dropping the weight
• Move from side to side and complete 8-12 reps per arm for 3-4 sets.

What are the benefits?

As I mentioned, this move works various muscles in your back, the biceps and your core for anti-rotation and stability. Your lower back, hamstrings and hips are active in the bent-over position, and working against gravity this way teaches control and coordination between your muscle groups as you work unilaterally (one side at a time) to move the weight.

Firstly, compound exercises that are both functional and progressive should be a top priority. Rows are a perfect example of this, as you need the strength to pull during everyday life.

Resistance training can be done using your bodyweight and weights, but for this move you'll need some weight, even if it's a sandbag, rucksack filled with household items, or a water bottle. Aim for an intensity that feels close to failure, with the last few reps challenging to finish.

Motion is lotion, so keeping your body moving in ways that feel natural will help improve functional strength and mobility. That's why I like using the hinge position for rowing, because it's great for your lower-body mobility alongside strengthening your upper body.

Focus on the fullest range of movement by drawing your elbow back and really squeezing the working muscles at the top of each rep. Control is essential, and your best friend when you have to catch a heavy weight, so prioritize your form.

Engage your core by bracing your stomach and drawing your navel in, breathing expansively and exhaling as you resist the weight; this will protect your lower back and help you catch the weight with control without rotating your hips or chest.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

I've been adding this kettlebell exercise to my routine for around a month, and I've been able to go up twice with the load in that time. My back is feeling stronger, and I feel like my pull is already becoming more powerful.

I've also maximized time under tension during the eccentric contractions, which I highly recommend doing. If you're not sure what this means, try slowing down the lowering phase of the movement by exchanging the weight at the top of the rep or removing the "drop and catch."

You could also slow down the pull, which means maximizing the concentric contraction where the muscle shortens under tension.

Give it a try and let us know how you find it.

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I’ve always been pretty fascinated by the supermodel physique, and Gisele Bündchen is one of those women who makes strength and femininity look completely effortless. Think long lines, confident posture and a strong core that seems to hold everything in place.

After seeing a clip of the 46-year-old mom of three performing a one-legged plank on Jimmy Fallon’s The Tonight Show, it became pretty clear those long lines aren’t just for show. The Brazilian powerhouse has some serious strength, too.

“This is good for your abs, and it's good for your arms and it's basically good for everything,” Bündchen tells Fallon. Let’s take a look at what makes Bündchen’s plank variation so effective.

How to do Gisele Bündchen’s plank variation

Don’t be fooled by how easy Bündchen makes this look. Before adding the leg lift or push-up, make sure you can comfortably hold a high plank without your hips sagging or your lower back arching.

If adding the push-up causes your hips to rotate or your lower back to arch — or you find yourself dropping your hips or raising your bottom too high — stick with the leg lift until you’ve built enough strength to progress.

• Start in a high plank position with your hands directly underneath your shoulders and your legs extended behind you.
• Brace your core and squeeze your glutes, creating a straight line from the top of your head to your heels.
• Keeping your hips as square to the floor as possible, lift one leg behind you and hold.
• Lower your leg back to the floor with control.
• Once you’ve mastered the one-legged plank, keep the leg lifted and bend your elbows to lower your chest toward the floor.
• Push through your palms to return to your starting position.
• Repeat, switching legs on the next rep.

The benefits of plank leg raises

Combining a high plank with a single-leg lift and push-up fires up multiple muscle groups at once, challenging your core, glutes and upper body while putting your balance and stability to the test.

As a personal trainer, I’m a big fan of exercises that save time by working multiple muscles at once, especially when they require zero equipment or a gym membership.

The classic plank might be best known as a core exercise, but it’s far from an abs-only move. Holding your body in a straight line requires the muscles around your midsection to work together to keep your torso stable, while your shoulders, arms and glutes stay switched on. Add a leg lift to the move, and things get considerably harder.

By reducing your points of contact with the floor, you create instability, meaning your core has to work even harder to prevent your hips from rotating or dropping. The leg lift also works your glutes, particularly the gluteus maximus and medius, as you work to lift the leg and keep your pelvis stable.

Then comes the push-up. Bending your elbows and lowering your chest toward the floor brings your chest, shoulders and triceps into the equation, while your core continues working hard to keep your body in a straight line.

In other words, Bündchen wasn’t exaggerating when she said it’s “basically good for everything.”

There’s a posture payoff, too. Strengthening the muscles in your core, shoulders and around your pelvis can help maintain good alignment and give your spine the support it needs, which is particularly useful if you want to hold yourself tall and move like a supermodel.

The best bit? You don’t need a dumbbell, resistance band, or even much space. Just your bodyweight.

I tried Gisele Bündchen’s plank variation, and here’s my verdict

At first glance, adding a leg lift to a plank doesn’t look like much of an upgrade. But the second I lifted one foot off the floor, I felt the difference.

My glutes switched on, my core fired up, and, most importantly, I had to concentrate hard on keeping my hips still. They naturally wanted to rotate as soon as my foot left the ground.

That’s what I love about this exercise. Your core has to stabilize your body while movement happens. Taking one foot away also reduces your base of support, so suddenly the plank you thought you knew feels considerably less comfortable.

There’s no relying on momentum, either. To lift my leg with control, I had to actively engage and switch on my lazy glutes, which isn’t the easiest when, like most of us, you spend a fair amount of time sitting. Yes, even fitness journalists and personal trainers are guilty of this.

After holding the position for around 30 seconds, I could understand why Bündchen says it’s “basically good for everything.” My shoulders, arms, core, glutes and hamstrings were all working, and even the quad on my supporting leg started to burn.

My balance was tested, and so was my breathing. Holding your breath might feel tempting when your entire body is working this hard, but the trick is to keep breathing steadily and embrace the full-body challenge.

As for the push-up? Well, I gave it a go — and suddenly, my body felt very heavy. I had to move my hands slightly wider to accommodate the movement, while my chest, shoulders and triceps worked hard to lower me toward the floor and push me back up.

Three reps... and I was done.

Bündchen might make it look effortless and perfectly poised, but I certainly didn’t. Still, that’s one of the things I like most about this variation: it takes an exercise most of us have done hundreds of times and makes it considerably harder without adding a single piece of equipment.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• Forget back pain, this low-impact ab workout builds strong abs in just 3 moves
• I’m a weightlifting coach — 5 ‘old-school’ exercises that still build functional strength and muscle all over
• No squats! I just tried this 8-minute chair workout, and it’s perfect for seniors, beginners, and anyone looking to build strength without impact

I recently had a chat with a client who complained of tight hips and said he was trying to stretch more often. I asked him if he does any mobility routines in his own time outside of training, and he said no. Just a week later, he started appearing in my online group mobility classes and said he couldn't believe how much harder it feels than "just stretching."

That's because building flexible muscles and mobile joints isn't about sitting in a cross-legged position or touching your toes; it's about combining strength, balance, control and stability, moving your body and increasing range of motion.

Recently, I traveled to Greece for work and was both short on time and desperate for time alone in the gym. So, I put together a short hip mobility routine that acted as a dynamic warm-up before some quick treadmill sprints. Below, I show you how to do them and why. I recommend one of the best yoga mats before getting started.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.

Watch: Your next dynamic warm-up is here

The routine: 50 seconds on, 10 seconds off, 3 rounds. Add or reduce the number of rounds if you prefer.

• Seated knee drives: Sit on a yoga mat with your legs in front of you. Come down onto your elbows with your back straight and gaze ahead. One at a time, draw a knee toward your chest with control, pause, then slowly lower the leg again. Add a band around your feet or above both knees for added intensity and resistance. Why? Your hip flexors assist with lifting your legs, so this move will help activate and strengthen them, plus your deeper stabilizing core muscles will also wake up. Runners can really benefit from this move.
• Up and overs: Sit with your legs in front of you and place a block or weight to one side. Place your hands by your hips for support or behind your head for an extra challenge. Engage your core and draw your navel in, keeping your chest proud and back straight. Lift your legs up and over the blocks, then back again. Slightly rotate as you move, engaging your waist. Why: I use this move to activate my core and ensure my hip flexors aren't taking over a core-based movement. It prepares your hips and abs for movement.
• Overhead squats: Stand with your feet roughly shoulder-width apart and raise your arms overhead, pulling your shoulders back and down. Engage your core, sit your hips back and lower into a squat, keeping your arms punched overhead with your biceps close to your ears. At the bottom of the squat, pause, then drive up through your legs to stand. Imagine you're holding a tray of champagne above your head that you don't want to spill. Why? OH squats train thoracic and lower-body mobility, strengthen the legs and activate your core and shoulders. Add a weight or block for more resistance.

What are the benefits?

Sometimes I feel like I spend 80% of my life talking about hips, but they really are an important and often neglected muscle group worth talking about, so I will continue to talk about them.

The up-and-over exercise is technically a core exercise, and it targets the obliques, abs and deeper core muscles like the transverse abdominis and the stabilizing hip flexors. Rotational motion is an effective way to strengthen your waist, which will help your body resist unwanted motion and impact.

Knee drives focus on activating the muscles used for lifting the knees, as you would when running or climbing. Using a band is particularly useful as your muscles must move against the force of the band to produce movement. I find this supportive exercise helpful if I have been sitting at a desk for too long during my working day.

Finally, overhead squats. Ask anyone on the street to perform an overhead squat for you, and I'd say 7/10 people won't be able to keep their arms lifted overhead. More often, the chest travels forward, and the arms end up parallel to the ground. It's not just a shoulder mobility issue; it can be thoracic, meaning upper body, or even lower body, meaning the hips, knees, or ankles. Squats will train your lower body, but overhead squats will make your upper body work hard so that you can shelve load in an upright position.

Control these movements and start with your bodyweight before adding bands or weights. You have plenty of time to progress through the exercises as you get stronger.

Always focus on finding length through your spine and keep your chest proud. If you struggle to engage your core properly during workouts, learn this 5-minute bracing routine first.

Give these a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I’m a personal trainer who works with clients aged 65+ daily. Here are the 2 exercises I always recommend when it comes to building mobility and balance
• A Pilates instructor shares a 6-move routine for over-60s to build balance, mobility and functional core strength

Longevity tests aren't necessarily an obvious challenge; they can include simple tasks like balancing on one leg or getting up from the floor without using your hands. I say "simple," but as we age, if we don't maintain muscle mass and strength, bone density, mobility and balance, those tasks actually become secretly challenging.

The natural loss of lean muscle mass and strength later in life, a process known as sarcopenia, can impact your balance, meaning injuries, falls, or trips could become more frequent. If you're curious about where you stand, now is the time to test it.

The aim after around 40 is to maintain functional ability. If you're unable to do this balance and power exercise on both sides, I recommend trying resistance workouts using single-sided exercises and balance training or mobility drills to help improve things.

Below, let's test yours.

Watch: The single-leg sit and stand test

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises, especially if you find it difficult to stand on one leg or have lower-body joint issues.

The test

• Sit on a chair or low stool with your feet hip-width apart on the ground in front of you. Extend your arms away from you or place your hands on your hips
• Shift your weight into your right leg, then lift your left leg into the air. Engage your core and lean slightly forward without hunching
• Press through your right leg to stand up with as much power as you can
• From standing, try to sit down again, remaining balanced on your right leg, keeping your left leg extended
• Swap sides.

The 'why'

First and foremost, this is a test of strength, power and balance, but adding it into your routine with or without weights can also build single-leg strength, control and stability in your lower body and core.

Avoid allowing your knee to cave inward, as this places pressure on the knee joint. As you stand and lower, try to keep the movement controlled without rushing.

This is also a unilateral exercise, meaning you'll work your left and right sides individually. Working this way is particularly useful if you, like pretty much everyone else, have a dominant side and weaker or imbalanced areas. Identifying these through balancing tests will help you to fix them, making exercise and daily tasks easier in the long run.

Think of all the types of activities you do while balancing on one leg: tying laces, climbing, running, or stepping onto something.

If you have tight or weak hips, lower your leg a little or softly bend the knee. You can also use a higher surface to make things easier, or use one foot as a kickstand for a gentle assist.

To make it more challenging, lower the height of the chair or stool, keep your floating leg straight and high, or consider holding a weight.

Your ability to stand up unassisted and balance on one leg is a great measure of aging. This can be due to changes in proprioception, neuromuscular control, core strength and joint stability impacting your ability to stay independent.

If there's a huge difference between the left and right sides, I strongly recommend adding more single-sided strength and balance exercises to your routine. Single-leg deadlifts, Bulgarian split squats and lunges are great examples, alongside practicing sitting and standing on one leg.

Over time, balance training will help strengthen your joints, muscles and ligaments, build power, which can improve exercise performance, plus help prevent injury and make daily life a lot easier.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

Three minutes. That’s apparently all you need to build muscle. No dumbbells, no gym, and, technically, you don’t even need to move.

Sounds good, doesn’t it? I mean, life is busy, and if you can swap an hour-long workout for three minutes, then tell me where to sign, like, yesterday.

The claim comes from an Instagram post citing Swedish neuroscientist Anders Hansen, which suggests that isometric muscle contractions performed under maximum tension for three minutes can trigger protein synthesis four times more effectively than traditional strength training.

It’s a big claim, and one I wanted to explore by taking a closer look at isometric training. Read on for my verdict.

What is isometric training?

If you’ve heard of isometric exercises, then you’ll know they’re nothing new. Think planks, wall sits, or holding a squat, which are all exercises where you hold a position while keeping your muscles under tension without moving your joints. And anyone who has ever held a wall sit for 60 seconds will know that not moving certainly doesn’t mean you’re not working.

Rather than repeatedly shortening and lengthening your muscles through reps, as you would during a squat or bicep curl, isometric training involves creating muscular force without movement. Your muscle fibers are active, but because you're working against an equal opposing force, you remain in a relatively fixed position.

And that's the important bit here. You're not supposed to casually hang out in a plank for a minute. The idea is to create as much muscular tension as possible by bracing, squeezing and pushing hard throughout the hold. And when we say hard, we mean hard. The technical term here is “maximal voluntary contraction,” which essentially means contracting your muscles as hard as possible.

So, could three minutes really make a difference? There was only one way to find out.

I tried the 3-minute workout, and here's what really happened

I put three minutes on the clock and followed the three simple exercises recommended in the post:

• Wall sit: 60 seconds
• Plank: 60 seconds
• Doorway press: 60 seconds

For the wall sit, I placed my back against a wall and slid down until my knees were roughly at a 90-degree angle. But rather than simply sitting there waiting for the minute to pass, I pushed my feet firmly into the floor, squeezed my glutes and deliberately created as much tension through my legs as I could.

This exercise primarily targets the quads, adductors and glutes, and believe me, it didn't take long to feel them working.

Next came the plank. Again, I wasn't simply holding the position. I braced my abs, squeezed my glutes and actively pressed my forearms into the floor, which fired up my core and shoulders while the rest of my body worked to keep me stable.

Finally, for the doorway press, I stood inside a doorway, placed my hands against either side and pushed outward as hard as I could, creating tension through my chest, shoulders and arms.

The first 20 seconds were fine. By 30 seconds, my quads were starting to burn. By 45, my legs had started to shake, and I was staring at the timer, wondering how 15 seconds could possibly take that long.

What surprised me most was how different the exercise felt when I stopped thinking about simply holding the position and started deliberately creating as much muscular tension as possible. The same happened during the plank.

I'm used to planking, but actively squeezing my glutes, bracing my core and pressing my forearms into the floor created a considerably more intense exercise. My abs stayed engaged, my shoulders began burning and there was nothing to distract me. It was just me, my plank and a very slow-moving clock.

By the time I reached the doorway press? It clicked. Pushing against something that won't budge feels slightly strange at first, but the harder you push, the harder your chest, shoulders, back and arms have to work. And that's probably the biggest thing I took from the workout: with isometrics, you get out what you put in.

You could technically hold the same position for 60 seconds without doing very much at all. But deliberately squeezing, bracing and engaging absolutely every muscle I possibly could turned those same positions into something completely different.

Can three minutes of isometrics really build muscle?

This is where things get interesting. Isometric exercises are often associated with rehabilitation, but they can be a useful strength training tool, too.

Research suggests isometric contraction can increase strength and muscle size, so the idea that you can build muscle without performing traditional reps isn't complete nonsense. Isometric contractions still create mechanical tension within the muscle, which is an important stimulus for muscle growth, despite the joint remaining relatively still.

And thinking about it, I’ve found isometric training particularly handy in the past when working on exercises like pull-ups. Holding yourself at the top of a pull-up for as long as possible forces the muscles in your back, shoulders and arms to work hard to keep you there, helping build strength in that top position.

The same goes for push-ups. Holding yourself a few inches above the floor for 20, perhaps even 30 seconds, is considerably harder than it sounds and keeps your chest, shoulders, triceps and core under constant tension. It's also a useful way to work on body position, form and control at the bottom of the movement.

But that doesn't mean three minutes of a static hold is a magical muscle-building shortcut, or that you should give up your regular weight training routine. One limitation of isometric training is that strength gains can be specific to the joint angle being trained. And if building muscle is your goal, you still need to progressively overload your muscles over time.

Rather than thinking of one as better than the other, it makes more sense to think of isometrics as another useful strength training tool. Think time under tension, body awareness and stability, and a training method that's particularly handy when you're short on time or undergoing rehab, which, let's face it, happens to the best of us.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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• Forget back pain, this low-impact ab workout builds strong abs in just 3 moves
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Considering grip strength is a key indicator of longevity, we should probably focus on it more often. And that's exactly what Melissa Leach, a yoga instructor and strength and conditioning coach with Yoga-Go, wants to share with her audience.

There's an overlooked yoga pose that can help you improve grip strength, and it doesn't require any fancy equipment — just one of the best yoga mats for support. Here's the exercise, how to do it and the reported health benefits.

A yoga instructor shares the overlooked yoga pose that could provide a stronger grip

Studies link weaker grip strength to a 45% higher risk of death, and that's not a stat I'm very comfortable with. So it seems there's a contender for the most neglected body parts in the gym: your forearms, wrists and hands.

Grip strength has gone from an afterthought to the fitness world’s unlikely obsession of the year. Not a trend I had on my bingo card, to be honest. Leach, who is a strength and conditioning coach and yoga instructor, has flagged an overlooked yoga pose that can help build grip strength and explains why it matters more than most people realize.

Yoga is renowned for improving mobility and flexibility and strengthening your body using your body weight. But while it's unlikely to overload the muscles in a way that will build maximal strength and muscle (I still recommend lifting weights several times a week), it can definitely help improve functional strength and balance.

Strong bones, muscles and ligaments help you maintain an active lifestyle, and yoga contributes toward that. So, what's the pose?

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice from your physician or a yoga instructor before starting these exercises.

Crow pose (Kakasana) can help people build grip strength at home. Leach shares: "Grip strength isn’t just about how hard you can shake someone's hand. It’s a genuine marker of overall muscular strength and is increasingly linked to long-term health outcomes," she says.

“Maintaining strong hands and forearms requires ongoing engagement of the nervous system, muscles and bones working together. So a stronger grip can act as a snapshot of how your body is aging, and how well it’s fighting the natural physical decline that comes with age.”

While weightlifting can famously improve grip strength, certain yoga and Pilates poses can help without impacting the joints.

“Crow pose is brilliant for grip strength because your hands are doing all the work to support your body weight. It forces your fingers, wrists and forearms to engage in a way that most seated or standing poses simply don’t," says Leach.

A step-by-step guide to crow pose by Leach:

• Start in a squat position with feet hip-width apart and hands planted firmly on the mat with your fingers spread wide.
• Bend your elbows slightly and rest your knees on the backs of your upper arms, close to your armpits.
• Shift your weight forward, pressing firmly through your fingertips and palms, and slowly lift your feet off the ground.
• Keep your gaze slightly forward to help with balance, and engage your core throughout.
• Hold the pose for 2 to 5 breaths or 5 to 20 seconds when starting. Increase up to a minute as you progress. 

What modifications can be made? 

"Crow pose can often feel quite advanced, and it can bring up issues like wrist discomfort for some people. Luckily, there are simple modifications to help you start practicing," advises Leach.

"For beginners, I'd recommend practicing near a wall or with a block under your head as a safety net. You can also try lifting one foot at a time to build balance and confidence before attempting both. If you struggle with wrist discomfort, use a folded mat or towel under your hands for extra cushioning.

"Lastly, you can focus on building strength first by practicing 'crow prep,' coming onto your tiptoes with your knees on your arms without lifting off. This helps build the strength you need before attempting the full lift."

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

I've tested a lot of sleep tech over the last three years, and the Oura Ring 5, from $399 at Amazon, is my favorite gadget overall. This top-rated sleep tracker tells me the ins and outs of my sleep night after night, but that wasn't always the case.

When I first started using the Oura Ring 5, a common rookie error cost me a week's worth of accurate sleep tracking. The good news is that fixing my mistake was easy, and now I'm getting insightful feedback on my sleep quality, duration and quality.

Here's the Oura Ring slip-up I made and what I now do to get lab-accurate sleep tracking each night from my smart ring...

The mistake I made

Caught up in the excitement of getting an Oura Ring 5, I forgot to check if there was a certain way I should be wearing it. I thought placing the ring on my index finger, then heading to bed, would be all I needed to do.

For the first few weeks, I wore both my Oura Ring and my Apple Watch Ultra so that I could compare the data captured. And I soon noticed major sleep score discrepancies between the two wearables...

As it turns out, I'd made a significant mistake.

There is a faint white marking (which feels slightly rougher in texture than the rest of the ring) on the outer side of the Oura Ring. This is an alignment indicator, used to ensure the ring's placement is correct.

The alignment indicator should be positioned on the underside of the hand, so it's placed on top of your palm.

The white marking on My Oura Ring was not aligned with my palm, and that was costing me accurate sleep tracking and leading to poor sleep scores.

How to wear the Oura Ring 5 for lab-accurate sleep data

• The Oura Ring 5 has a faint white mark. This should be used as an alignment indicator for correct wear.
• Wear the ring so that the white alignment indicator is placed on the underside of your hand (so it sits on top of your palm rather than the back of your hand).
• The white alignment indicator is positioned above your palm ensures the most accurate reading because it puts the sensor closer to your skin.
• If the alignment indicator is facing outward, the Oura Ring 5's sensor will lose contact with your skin and lead to inaccurate tracking.
• The shape and sizes of our fingers can fluctuate and cause the Oura Ring's placement to shift. Switching to a larger finger can ensure a snugger fit that won't affect accuracy.
• If you find that your Oura Ring is shifting too much on your dominant hand, switch to a non-dominant hand for less movement.
• Hand-washing and creams can cause the Oura Ring's placement to shift. I recommend taking your Oura ring off for this and putting it back on once your hands are dry.

My fingers are highly sensitive to temperature change, and colder weather or excessive AC can cause my Oura Ring 5 shift, twist, and even slide right off.

I wear my Oura Ring on my index finger the majority of the time, but when it's chillier than usual, I switch to my middle finger as it's naturally larger.

Switching fingers won't cause sleep data inaccuracy, as long as you avoid your thumb and stick to your three digits: index, middle, and ring finger.

Wearing the Oura Ring 5 on your dominant hand can cause the ring to shift as your hand goes through more motions. So, if you feel like your ring is shifting around, simply switch to your non-dominant hand.

The Oura Ring's water-resistant design also means you can perform pretty much any activity while wearing it. However, whether you're taking a bath or washing your face, greasy, creamy lotions can cause your Oura Ring 5 to shift.

I now take my ring off during my night-time routine, allowing my skin to dry off before putting it back on.

3 top-rated sleep tracking smart rings

Living a more active life is a great goal but whether you want to prioritize your health or improve your fitness, you might need a little extra help along the way. That’s where the right tools and devices can really come in handy.

From smartwatches and fitness trackers to log your workouts to the right apparel like running shoes and outwear and even an electric bike or scooter to make starting your next adventure a breeze, there are plenty of great products to help make living an active lifestyle even easier.

For the Tom’s Guide Awards 2026, our team of experts has tested and reviewed all of the latest workout and outdoor gear. Below, we highlight the fitness and health products that impressed us most over the last 12 months and hold in high esteem.

Best smartwatch

Apple Watch Series 12

As a health and fitness editor, I spend my days writing about how heart health is the single best predictor of longevity, which is why the Apple Watch Series 12 blew me away. Powered by the faster S11 chip, the Series 12 features a completely redesigned sensor that measures your heart rate every five seconds — 60 times more frequently than the Series 11. This continuous tracking unlock deeper HRV insights, seamless daytime vitals monitoring, and a game-changing daily Readiness score that gives actionable guidance on when to push hard and when to rest.

Beyond the major health upgrades, Apple addressed some of our biggest pet peeves. You get a native step-count complication on the watch face without third-party apps, faster charging that reaches 80% in 30 minutes, and 10 hours of GPS tracking for long runs. While flashy features like Siri Recap will grab headlines, it's the continuous sensing, better recovery metrics, and unmatched iPhone integration that make the Series 12 the best smartwatch on the market.

— Jane McGuire, Managing Editor Fitness

Best fitness tracker

Fitbit Air

Sometimes, the best fitness tracker is the one you forget you’re even wearing. With no screens, beeps, or annoying notifications to distract you, the lightweight, long-lasting Fitbit Air has just one purpose: monitoring your health and fitness, which it does quite reliably. This is why it’s my pick for the best fitness tracker of 2026.

The Fitbit Air is also just $99, with all of its core features subscription-free. But with no screen, where do you view your health data? In the new Google Health app. There, you’ll find useful insights like daily sleep reports, a dynamic readiness score, logged workouts, training/recovery advice, and more. And unlike some other screen-free trackers, the Fitbit Air is seriously lightweight and comfortable. In fact, it hardly resembles a piece of wearable tech at all.

— Dan Bracaglia, Senior Writer

Best running watch

Garmin Forerunner 170

Last year Garmin updated almost its entire line-up of running watches, but left its entry-level option untouched, so we were certainly due a new Forerunner in 2026, and we actually got two in the form of the Forerunner 170 and Forerunner 70. The Garmin Forerunner 170 gets our vote as the best new running watch of the year thanks to its combination of impeccable accuracy, improved training analysis and useful smart features like NFC payments and music storage.

It’s a great all-round sports watch that has all the features runners of any level really need, all packed into a lightweight, attractive design that offers good value as well as performance.

— Nick Harris-Fry, Senior Writer

Best workout headphones

Shokz OpenDots 2

I’ve long been a fan of Shokz’s bone conduction and earhook open headphones for my workouts, but this year the clip-on design of the Shokz OpenDots 2 completely won me over. The buds fit securely and comfortably, no matter what kind of workout you’re doing, and deliver impressively good sound quality while still leaving your ears open enough to hear what’s going on around you.

It’s no exaggeration to say I’ve used the OpenDots 2 for some kind of workout almost every day since reviewing them in June, and they’re also my go-to buds outside of training sessions as well. The Shokz OpenDots Air also came out this year and offer better value, but for overall performance the OpenDots 2 are worthy winners of the best workout headphones.

— Nick Harris-Fry, Senior Writer

Best recovery tool

Hyperice Normatec Leg Sleeves

There’s a reason elite sportspeople use the Hyperice Normatec leg sleeves in their routines, and that’s because they’re arguably the best alternative recovery tool to massage guns for boosting recovery and reducing inflammation. In fact, when we interviewed Premier League physiotherapist Geoff Scott, he told us players routinely wear the Normatec leg sleeves during travel and in the dressing room.

These recovery compression leg massager boots can help reduce inflammation, stiffness and puffiness after exercise so legs feel well-rested and free. The dynamic air compression mimics natural muscle pumps, speeding up lymphatic drainage and reducing DOMS. Think: restorative leg massage, without the therapist.

— Sam Hopes, Channel Editor, Fitness

Best running shoes

Asics Novablast 6

We’re living in a golden age of running shoes which means it takes a lot to stand out from the crowd, but the Asics Novablast 6 was a pretty easy pick for me as the best shoe of 2026 from the 60+ pairs I’ve tested so far this year. It’s always the first shoe that comes to mind when people ask me for a recommendation, and it’s the first that came to mind for our awards.

That’s because it offers a winning blend of comfort and speed, with enough cushioning for your easiest runs and enough pop for faster efforts, and it does it all at a pretty reasonable price as well. It’s also just a flat-out fun shoe to run in, and one that will appeal to all levels of runner, whether you need a cushioned shoe to rack up the miles in marathon training, or your first running shoe to power through a couch to 5K.

— Nick Harris-Fry, Senior Writer

Best hiking boots

Keen Jasper Zionic

While not technically “boots”, the Keen Jasper Zionic are universally remarkable hiking shoes. Constructed of suede and rubber, the shoes are lightweight, comfortable, and surprisingly waterproof, even without Gore-Tex.

Thanks to the 4mm rubber lugs, the Jasper Zionic provide unbeatable balance, even on precarious terrain. We tested these shoes on waterfall hikes — amongst others — and we didn’t slip or stumble once. The tongue-to-toe laces make feet feel extremely secure and the wide toe box gives a yoga-class-worthy balance.

Not only are the Keen Jasper Zionic stylish and functional, they’re also hardy. The suede is easy to clean and surprisingly hardy. Getting doused in muddy water makes the sneakers look even better. These are shoes desperate to be used in the rugged outdoors, and used they shall be.

— Erin Bashford, Senior Writer

Best outerwear

Nike

Nike has upped the stakes this year with an activewear lineup that matches street-savvy looks with high-performance engineering. There are plenty of newer brands clawing for attention in this space, but Nike is the old favorite I go back to again and again. This year marked a high-profile collaboration with Kim Kardashian’s SKIMS brand as well as providing the jerseys for both Team USA and my national team, England, during this year’s World Cup.

The company offers everything from lightweight cropped windbreakers and softshells to heavy 700-fill down jackets and versatile unisex fits. Nike’s flagship advancements like the Therma-FIT Air Milano incorporate tunable, inflatable air chamber insulation that lets you adjust warmth in real time. Despite a record-setting summer heatwave, these will come in useful once winter bites.

— Jeff Parsons, UK Editor-in-Chief

Best adjustable dumbbells

Bowflex 552

BowFlex dumbbells have consistently been some of the best since the brand established its popular SelectTech 552 weights almost 20 years ago. There's a clear focus on simplicity: you won't find smart features, integrations with smartphone apps or complex adjustment mechanisms. In the best sense, these are more like traditional weights.

The weight plates come with a black coating, which should help prevent wear and rusting in the long term. Our buying guide editor, James Frew, keeps his outdoors, and they’ve still fared well. Like any good set of dumbbells, the handle is wide enough for double-handed use, and the material should fare well in the heat, too. Changing weights is easy — just adjust the dial, which is quick. It's a welcome return to form for BowFlex under their new ownership.

— Sam Hopes, Channel Editor Fitness

Best electric scooter

Segway Max G3 Plus

I thought the Segway Max G3 was one of the best scooters, but then the company went and pretty much addressed every quibble I had with the Max G3 Plus. This model has everything I loved about the Max G3 — great style, excellent range, full suspension, and security features — and then adds one of the key things that had been missing: rear turn signals. Now, cars both in front and behind you will be able to see when you want to turn.

But Segway didn’t stop there. It added a slightly larger 717-Wh battery, so now the top theoretical range is 56 miles, and boosted the motor to up to 2,200 watts, so it’s a touch easier to make it up those steep hills. Yes, it’s not light — 56 pounds — but it’ll get you wherever you need to go.

— Mike Prospero, US Editor-in-Chief

Best electric bike

Segway Muxi/ Muxi Pro

The Segway Muxi was definitely one of the most interesting electric bikes I’ve ridden over the years; its unique styling makes this mini cargo bike both fun and functional. I definitely received more comments about it than any other bike I’ve tested over the years. It has a laid-back design that’s all its own, and, when you outfit it with accessories like the center console, is as practical as it is enjoyable. (One of my favorite features: the cupholder that keeps your mug vertical, great for toting a thermos of coffee.

As much as I enjoyed the Muxi, the Muxi Pro takes things up a notch, adding all the things I wished the starting model had: turn signals, a front suspension, and a nine-speed electronic shifter, which can change gears automatically for you. And, with an impressive 70-mile range, it has the legs to keep you going.

— Mike Prospero, US Editor-in-Chief

Best active accessory

GoRuck Rucking Weighted Vest

No joke, adding a weighted vest has changed the way I train. Now I can turn any hike or just a walk around the block into a physical challenge while keeping both my hands free — just in case I want to hit the dirt and rattle out a string of push-ups to get the sweat dripping.

Florida-based GORUCK’s premiere weighted vest uses two curved cut-out weight plates that sit in slots on the front and back. Because there’s a hole in the middle, your diaphragm isn't restricted while you're wearing the vest and, unlike a backpack, the weight is evenly distributed across your torso. The vest I tested comes with adjustable straps to fit different torso sizes and a wide, stretchable waistband that cinches thanks to some tough Velcro. You can purchase different weight plates going all the way up to 60lbs (27kg) of added heft to really dial up the intensity. This is the real definition of heavy metal.

— Jeff Parsons, UK Editor-in-Chief

Best golf shoe

Skechers Slip-ins Golf: Blade Tour

Skechers has shifted its reputation greatly in the walking shoe space, and the company is suddenly making waves in golf with the most comfortable golf shoes I’ve ever worn. The Slip-ins Golf: Blade Tour offer the same easy-to-put-on heel as the company’s non-golf offerings, but they have high-end performance that rivals golf-specific brands like FootJoy. When you roll up for your tee time, being able to slip into your performance golf shoe without dealing with laces is a huge convenience. Add in the way they lock in the heel, and you have a stable golf shoe that gave me maximum confidence on the course.

Just as importantly, they look fantastic in both colors, though I’m partial to the bright, attention-grabbing teal colorway. If you’re one of those people with an inherent bias against Skechers based on the company’s previous reputation, I implore you to give these a shot, as they truly are 2026’s best golf shoe.

-— Dave LeClair, Managing Editor

Best golf gadget

Arccos Smart Laser

I love Arccos golf products for tracking my game on the course and looking into my stats after the round. The on-course portion of the service was made infinitely better in 2026 with the introduction of the Smart Laser rangefinder. It does everything a normal rangefinder would, with accurate distances and slope measurement, but it also integrates with Arccos game-tracking features to provide more accurate club recommendations and mark the exact location of the flag in the Arccos app.

It comes with an extra subscription on top of the game-tracking, which isn’t ideal, but as a longtime Arccos user, I find it to be an invaluable tool for helping me make better decisions on the course. Arccos had an incredible 2026 with the massive updates to its app, but the Smart Laser really takes the prize as the biggest thing the company dropped this year, and it’s easily my favorite golf gadget of the year.

-— Dave LeClair, Managing Editor

The Nike Alphafly has been one of the best carbon-plate running shoes you can buy since the original launched in 2020, and the Alphafly 3 set both men’s and women’s marathon world records.

In the time since the Alphafly 3 came out in early 2024, however, a slew of outstanding rival super-shoes from other brands have come out, with the most notable being the Adidas Adizero Adios Pro Evo 3.

The Pro Evo 3 was used by Sabastian Sawe to run the first sub-2-hour marathon in an official race in April at the London Marathon — seven years after Eliud Kipchoge did it at a special event in a prototype of the original Alphafly.

There’s some pressure on the Nike Alphafly 4 then, which launches today and needs to be both better than its illustrious predecessors and the best racers from other brands.

To find out how Nike went about updating its flagship marathon racing shoe, I spoke to Bret Schoolmeester, Vice President overseeing Nike Running Footwear, and to my surprise, one of the major focuses in the development of the shoe was stability.

What were the aims going into creating the Alphafly 4?

Nike leaned on both its extensive roster of elite athletes and its research teams to create its aims for the Alphafly 4.

“The benefit we have in our racing line is we have the voice of our athletes telling us ‘hey, here's some things we want’, and we also have our lab team being pretty consistent that there's an evergreen benefit that we always need to keep pursuing, and that's how do we improve runners’ running economy; how efficiently they can run in the shoe,” says Schoolmeester.

“There’s things we know we're never going to stop pursuing, like weight reduction and energy return, and then one thing we did uniquely focus on with the Alphafly 4 is stability.”

Improving stability is tricky in a modern racing shoe, most of which uses tall stacks of soft foams, but it can be important in the latter stages of long events in particular.

“Late in a race, your biomechanics break down,” says Schoolmeester. “The better you're supported, the more you're going to be able to hold that critical velocity all the way through the race.

“That was a really big one for us, because it came from our kind of everyday athletes, but it's also trickled up into the elites.”

Trickled up is not a phrase I often hear when covering super-shoes — usually the benefits aimed at elite athletes trickle down to amateurs — but Nike is keen to position the Alphafly 4 as a racer for all levels.

“What we're really proud of with the Alphafly overall is that while it's the franchise that helped break the two-hour marathon for the first time when Eliud did it, it's also the most widely adopted marathon racing shoe. From the front of the pack all the way to the back, we see Alphaflys on everybody's feet.”

What are the key updates to the Alphafly 4?

The Alphafly 4 has been updated from the upper to the outsole to help make it 5% lighter and more energetic than the Alphafly 3, and the key updates to the shoe are found in the midsole.

“There’s a new foam — ZoomX LT is a new way for us to process ZoomX, so we can get that 17% weight reduction while still improving energy return by 8%,” says Schoolmeester.

Nike also changed the design of the Air Zoom pods in the forefoot of the shoe, switching from a thermoformed bag to radiofrequency welding, to reduce weight by 30%.

“Then the plate,” says Schoolmeester. “The plate has always had this really scooped geometry to help with propulsion. We switched up the geometry to make sure it was also adding to stability, maximising the deflection of the foam and the airbags.”

Along with the new ZoomX LT foam, the Alphafly 4 also uses standard ZoomX in its midsole, a setup that Schoolmeester suggests boost both performance and stability.

“That’s one of the things we worked through in the development process,” says Schoolmeester. “Should we go with both foams? Should we switch the configuration?

“What we found was that using ZoomX on the bottom midsole part, which still offers incredible energy return and weight, helped stabilize the system, whereas with the top part we put a heavier premium on lightweight and energy return.

“It maximized both of those different components, and that wound up being the best performing system.”

Why is stability important in a marathon racing shoe?

I’ve tested a lot of pinnacle racing shoes and rarely is stability given such prominence as it is with the launch of the Alphafly 4, but it's an important feature that shouldn’t be overlooked.

“Energy return: no-brainer. Lightweight: no-brainer. But stability in a racing shoe; people don't consider it as necessarily being really important,” says Schoolmeester.

“But watch any marathoner — even the world's best — their mechanics don't always look exactly the same towards the end of the race, and especially for us mere mortals, you're going to need some extra support.”

That extra support can directly lead to you running faster, which is ultimately what these super-shoes are all about.

“If you're fighting the shoe at all, or fighting to stay stable, that's energy that's not being put into going straight forward as fast as you can,” Schoolmeester.

“We intentionally fatigue athletes and run tests to make sure that the benefits are holding up even when fatigued, because feeling good mile one through five, any marathoner will tell you, is not the hard part.

“Feeling good at 30km, 35km (18 miles, 21 miles) and holding everything together all the way through to the finish line. That's the real magic.”

The Nike Alphafly 4 costs $275/£254 and will be available as a limited release from 17 September, with broader availability from 29 October.

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I'm someone with very tight ankles, as I explained during my 30-day "Fix Your Ankles" mobility challenge, which (sadly) limits my squat depth. Squats are one of the best compound exercises for building lower-body strength, and while they're not exactly essential for every resistance routine, they're certainly one of the most effective movements out there.

There are squat variations that work better for my body, including front squats, but one I've been working on recently is the supported stiletto squat or heel-raised squat. I use it with my dad, whose tight ankles I'm starting to think might be genetic. He credits the exercise with improving squat depth and working his quads harder.

Before you get started learning how and why the supported stiletto squat is worth it, it might not be suitable for those with bad knees, though it will help strengthen the muscles surrounding the joints. If you're worried about pain or injuries, I recommend speaking with a health professional beforehand.

Watch: Supported stiletto squat

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting this exercise, especially if you find it difficult to bend or kneel.

• Place blocks or plates roughly hip-width apart behind you. Roll onto the balls of your feet and rest your heels on the plates or blocks.
• Engage your core, bracing your stomach as if expecting an impact while drawing your navel in and up.
• Sit your hips back and perform a squat, lowering slowly and with control. Keep your spine straight and chest proud without leaning forward.
• Pause at the bottom of the squat, then drive upward through your legs to stand. Try to keep your knees tracking in line with your toes and avoid rounding your back.

The supported stiletto squat works your glutes, hips and legs with a quad and front-loaded focus, but unlike the supported version, it tests balance less while still helping improve ankle mobility. Try to stay up on your tiptoes to work the calf muscles harder.

The position of the block or plate beneath your heels elevates the back body more, tilting your weight further forward over your toes. That said, it's important to keep your heels down and sit your hips back into the squat rather than trying to move vertically. Think about a chair behind you as you lower.

People with tight ankles will enjoy this squat variation because it allows them to sit deeper, increase range of motion, and work their lower body harder without being limited. As soon as my dad elevated his heels this way, he could sit much deeper into his squat and reported that his legs and quads were working harder.

Try to stand with your feet hip-width apart and move with your body weight first. Next, hold a weight in each hand at your shoulders. You could also hold one weight to your chest using both hands, extend your weights out in front of you, or even press the weights overhead for an overhead squat.

As you lower into the squat, keep your chest proud and try to avoid tilting forward. Stay tall and focus on a slow descent and powerful ascent to maximize control and power. At the bottom of the squat, pause for a moment, then drive up to stand.

What are the benefits?

Unlike the unsupported stiletto squat, which requires you to balance on your toes without support for your heels, the supported version allows you to lift heavier while still improving stability and engaging your core.

If you have particularly tight ankles, I recommend focusing on a regular ankle mobility routine to improve range of motion over time, but the supported heel-raised squat will allow you to sit deeper and reach parallel with less struggle and pain.

Some people are blessed with healthy joints and may never sacrifice range of motion due to mobility, but for others, it can inhibit lower-body movement significantly.

You're still strengthening your glutes, core, hips, hamstrings, quads and calves without letting your knees pass too far over your ankles, though your individual anatomy, like the length of your bones, will influence this to some degree, too. Just ensure you're not straining your knees while you move.

This bodyweight exercise is especially great for runners, those who are currently rehabbing an injury, or anyone building up to squats.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Welcome to the 2026 Tom's Guide Awards! Our annual awards celebrate the best tech, tools, gear, and services we've used over the past year, culminating with our Hero awards, which celebrate the very best innovation, company, and product design, among others.

Without further ado, here are all the winners of this year's Tom's Guide Awards.

The world of golf simulators moves forward quickly. Just when you think Golf VX has advanced simulation to a point that's as good as it gets, the company drops its new Quantum tech and blows everything else I've ever tried out of the water.

I went to the company's flagship location in Arlington Heights, IL (just outside of Chicago) and played a popular semi-private course called The Glen Club. Then, we went to the course and played the real thing to see how well the simulator holds up compared with the course.

What better way to test a virtual experience than by comparing it to the place it's designed to emulate?

Golf VX's new Quantum sim tech

I was at Golf VX's flagship location to check out its latest and greatest simulator technology, and I have to say, it is a noticeable improvement over the company's T2 sim I played in the past.

For example, the 15-axis swing plate allows the ground to shift to create the most realistic lies I've ever had the chance to play in a simulator. In real golf, you rarely hit off a completely flat lie (unless you're on the tee box), so being able to practice shots with the ball above and below your feet is critical to improving your game.

Another improvement related to the hitting area is the Q-Mat, which uses a ceiling-mounted projector to display data about your swing path, distance and other key information right on the floor, keeping you focused on your swing without looking around to see if you were outside-to-inside or inside-to-outside on your most recent shot. This can help you fix that slice or hook, which are issues that plague many golfers (hello, my name is Dave and I'm a slicer).

I think the most impressive aspect of Golf VX's tech, compared to other commercial and home launch monitors, is how quickly you see your ball fly on the projector. There's a 15ms delay between you making contact with the ball and the ball flying on the screen. That's fast enough that by the time I finished my follow-through, the ball was in the air. This helps to fix the disconnect between hitting the ball into a screen and playing on the course.

Real vs. Simulator

I'm not going to sit here and pretend you can't tell the difference between the real-world course and the Golf VX rendered version. Obviously, the real version of the course is, well, real.

But Golf VX did an incredible job rendering the course with the key details in place, so you can practice before playing and get a sense of where the hazards will be. This is true for all 380 courses available in the software, though we'll focus on The Glen specifically.

One hole that stood out was number 3, which featured water to the left of the tee box that you can clearly see in both real and simulator photos. The tree-line in the distance also matches up well, as do the bunker locations.

When I stepped back and took it all in, I could definitely remember what the simulated version of the course looked and felt like while standing on the real tee box.

For hole 12, I pulled out the Meta glasses to record a first-person version of the hole in the real world and on the sim. Since I'm not the most skilled golfer, my path to finish the hole was very different between the two, with me scoring a par on the simulated hole and a six in real life, but the idea stands: the hole plays almost exactly the same.

After going back and watching both holes to edit together a TikTok video, I was thoroughly impressed with the amount of care that went into rendering the courses in Golf VX.

Golf VX Quantum availability

Golf VX's Quantum simulators are available now, but they're prohibitively expensive for most home users, with systems starting at around $50,000 and going up to $100,000 for a full room buildout. If money is no object and you want the best-of-the-best in golf sim tech, though, you should 100% have Golf VX Quantum on your radar, as it's the best golf sim hardware and software I've ever used.

Sadly, since the technology is so new to the U.S., it's not available at many Golf VX locations yet, but the company plans to expand with more franchises, so even if you're nowhere near Chicago, you can still play Quantum in the future.

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• I replaced my TV with a 4K projector — and it was the best thing for my golf swing
• 'I noticed how much farther and straighter it was flying': PGA Tour pro Ben Griffin on playing a cheaper golf ball at The Masters

It's no surprise that the popularity of fitness competitions such as the CrossFit Games, Hyrox and marathons continues to soar. It seems we just love testing the boundaries of our physical and mental abilities — speed, power, endurance and everything in between.

The enormous success of Hyrox, in particular, has seen other brands follow suit in a bid to be the next biggest thing. And with that, a competition called Metrix has arrived. It will put your endurance to the ultimate test across five stations and 50 minutes of work.

I headed to Magazine London this month with a willing friend to try it out for myself. Here's what happened when we competed.

What is Metrix?

Metrix blends a competitive workout (complete with a cash prize) with what is basically a night out; a DJ is pumping out club classics throughout, and it's like being thrown into a nightclub, except you're drinking carb gels rather than beers.

Like Hyrox, there's a warm-up space, recovery zone and even food trucks and beer stations outside for participants to enjoy post-workout. But before we could take a good look around, we needed to head over to the Lululemon zone, drop our bags, down said carb gel and begin our warm-up before the 12:15 wave time.

Here's the workout format:

• 10-minute ski erg: You-Go-I-Go (YGIG) for max meters
• 10 minutes of burpee jumpovers: YGIG for max reps
• 10-minute row: YGIG for max meters
• 10-minute bike erg: YGIG for max meters
• 5-minute 60kg sled push: YGIG max lengths, straight into:
• 5-minute shuttle runs: YGIG max lengths

You'll work for a total of 50 minutes split between you however you like, and you can swap as often as you need. Between each block, there's a four-minute recovery window for you to move stations. At each station, you'll sign in to an iPad using your unique team ID number, then save and exit as you leave.

During the sled push and shuttle runs, you'll tap the screen on one end of each effort to log your rounds. Other than that, you just need to focus on clocking up the reps and distances, and the iPad logs the rest.

Unlike Hyrox, you'll aim for an all-out effort each block, then take a rest. There's a lot less running, but each of your efforts will be reaching near maximum output.

I just completed my first ever Metrix, and this is what happened

Metrix is more cardio-based than Hyrox in the sense that Hyrox uses more loaded movement, even though you run more. Metrix also feels like a nightclub, with the lights dimmed, strobes and a lot of early 2000s club classics (as a 90s baby, this is my happy place).

It's certainly more accessible to all levels of fitness than Hyrox, given the sled is 60kg for both men and women and the entire race is partner work. So, how did we get on?

Tech takes over

Each station relies on sensors and iPads to track your reps and distances. Although it felt very accurate, our iPad fell off the stand and logged itself out during our shuttle runs, and so our last few rounds weren't counted. One of the guys on hand said he would manually add them, but this never materialized on our final scorecard, sadly.

Other than that, the process worked seamlessly, which is pretty impressive. Especially for the burpees, as each rep can only be counted if you fully stand and extend your hips and knees. Those no-reps are a fast way to lose efficiency.

My legs were cooked

10 minutes of burpees, straight into a row, straight into the bike erg, then straight over to sled pushes and shuttle runs. Yikes. The hardest transition for me was from the bike (my Achilles' heel) to the sleds. Although I'm used to the much heavier sled efforts of Hyrox, the 60kg weight still really tested me at the final station.

While the burpees, shuttle runs and other ergs will test out-and-out endurance, the sleds and bikes require power, so I recommend training your lower body if you plan to compete. That said, you can definitely claw it back by being strategic with your partner and deciding how you split your efforts.

It's more challenging than I expected

Naively, I thought that the club-like atmosphere and the four-minute recovery periods would make this workout a hell of a lot easier than Hyrox, but while it was more accessible, it was far from easy. Humbled.

That said, you need the rest because it allows you to bring your heart rate down before the next maximum effort. During Hyrox races, you're trying to find a pace that you can maintain, whereas here, you've got 10 minutes to rack up as much work as you can.

I am someone who needs music in my ears in the gym or when I'm out running, so having it at full volume during Metrix was really helpful for my mood and motivation.

We messed up the last station

During the pre-race briefing, we were advised to ensure the sled is back behind the start line before the 5-minute timer runs down so that we can move straight into the shuttle runs without rest. However, we realized that with just 10 seconds to go, our sled was all the way down the other end of the track, and we had to push it back in before we could run.

I would advise giving yourself a solid 30 seconds to ensure your sled is back. After all, you're more likely to clock up runs than you are sled pushes, so it's crucial to start the shuttles on time. Notes taken for next time.

If you don't train, I would prepare

I train about four to five times a week doing a mix of Pilates, strength, yoga and running. I didn't train for Metrix, but I was confident that my existing experience in the gym would pull me through, and it did. However, a lot of trained individuals went into this race, many of them Hyrox lovers, so it wasn't easy to get a good finishing place.

While it is accessible, I recommend training beforehand in the weeks or even months leading up to the event. I would focus on familiarizing yourself with each machine and practicing on them to improve your endurance and cardio fitness.

I would also recommend lower-body workouts to include squats, lunges and other compound exercises, but with higher reps and lighter loads, as you need to move fast but not heavy. Incorporating pull- and push-based work will also help with your rows and burpees. Exercises like push-ups, pull-ups, bent-over rows and high pulls are all useful to try.

Ready to try for yourself? You can find the list of upcoming dates on the Metrix calendar.

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I love a good rocker on a running shoe, and the On Cloudsurfer line’s signature feature has always been its CloudTec Phase cushioning, where holes in the midsole collapse into eachother like dominoes to roll you from heel to toe as you run.

The On Cloudsurfer 2 is a lightweight daily trainer, while the On Cloudsurfer Max is a more cushioned but firmer shoe. The new On Cloudsurfer 3 splits the difference between these shoes, and based on my early testing, I think it could be the best Cloudsurfer yet.

I’ve been able to do a couple of runs in the On Cloudsurfer 3 ahead of its launch, and it’s impressed me on both. The shoe uses a new foam in the midsole called Surreal and delivers a soft, smooth ride that helps the miles tick by enjoyably.

Here’s what you need to know about On’s latest running shoe, including my early likes and dislikes.

On Cloudsurfer 3: Price and availability

The On Cloudsurfer 3 launched on 15 September 2026, and my first like about the shoe is that it hasn’t risen in price compared with the Cloudsurfer 2. It costs $160 in the U.S. and £150 in the U.K., making it one of the cheaper cushioned shoes in On’s line-up.

Like #1: It’s more cushioned than past models

The Cloudsurfer 3 feels like a softer shoe with more cushioning underfoot than past models, especially under the forefoot.

On say that the new Surreal superfoam deepens compression by 15.5% compared with the Helion foam used on the Cloudsurfer 2, and I could feel the extra depth in the midsole on my runs and how much the new shoe absorbed the impact of running.

I found that the Cloudsurfer 2 could sometimes "bottom out" and feel a bit flat by the end of runs, but I haven’t had that feeling from the Cloudsurfer 3 at all so far.

The Cloudsurfer Max was marketed as an incredibly soft shoe when it came out, but I actually found it pretty firm — the Cloudsurfer 3 delivers on its promise of softness.

Like #2: The ride is impressively smooth at a variety of paces

Soft shoes are great, but not if you end up stuck in that soft foam and feeling like you have to push through it to keep running, which does occasionally happen with max-cushioned shoes in my experience.

This is where the CloudTec Phase rocker comes into play with the Cloudsurfer 3, because it helps move you through the midsole onto your toes smoothly, so you don’t lose momentum while enjoying the impact-absorbing benefits of the cushioning.

I used the On Cloudsurfer 3 for a progression run, moving from an easy to a steady pace, and was able to clip along at sub-6min/mile pace comfortably in the shoe, despite the fact that it’s not all that light.

Like #3: There’s more spring off the toes

The main criticism I’ve had with past Cloudsurfer shoes is that the Helion foam in the midsole isn’t all that springy. The shoes have a smooth ride and a lightweight feel, but don’t deliver much energy return off the toes.

The Surreal foam in the Cloudsurfer 3’s midsole is a definite improvement on that front. I noticed a lot more bounce from the shoe, especially at faster paces.

That extra energy from the forefoot is also clear during longer runs in the shoe, when the previous models would start to feel a bit flat.

Like #4: The outsole grip is better

I did a short run wearing the On Cloudsurfer 2 on one foot and the On Cloudsurfer 3 on the other, and along with differences in the ride feel, I also noted that the outsole on the new shoe gripped a little better on damp sidewalks.

While I didn’t have any real problems with the grip of the Cloudsurfer 2 when I tested it out, any improvement in this area is always welcome in a cushioned daily trainer you’re going to use in all conditions.

Dislike #1: It’s heavier than the Cloudsurfer 3

The new Surreal foam used in the Cloudsurfer 3 is lighter than the Helion material used in past models, according to On, but the overall weight of the shoe has gone up considerably.

My US men’s size 9.5 weighs 10.8oz compared to 9.4oz for the Cloudsurfer 2 in the same size, likely because the shoe has more outsole coverage and more cushioning in the midsole, as well as a wider base.

This isn’t a big problem for me, because the Cloudsurfer 3 doesn’t feel heavy or cumbersome on the run thanks to its rockered ride, but it’s quite a noticeable change from the Cloudsurfer 2, and big fans of the older shoe might not take to the larger design.

Dislike #2: It’s not as versatile as some daily trainers

While I enjoyed using the Cloudsurfer 3 at easy, steady paces, it’s not a shoe I think will handle speed sessions all that well. That’s not really its job to be fair — it’s a cushioned shoe for comfortable cruising — but there are some terrific daily trainers that do offer more versatility.

The Asics Novablast 6 immediately springs to mind as a max-cushioned shoe that’s lighter and a bit livelier at fast paces than the Cloudsurfer 3, while the Puma Deviate Pure Nitro is an incredibly light daily trainer that I found comfortable for long, easy runs and that can also handle speedwork well.

I think the Cloudsurfer 3 is competitive with other cushioned shoes in its category, like the Saucony Triumph 24 and Hoka Clifton Pro, but those looking for more of an all-rounder will be better served by a shoe like the Novablast 6.

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At 35 years old, I'm under no illusion that I'm "old" (what even counts as "old" these days?), but I am aware that I'm dangerously close to the perimenopausal years and the inevitable battle that comes with maintaining strength, mobility, bone density, lean muscle and a healthy metabolism as I steamroll toward my 40s.

So yes, you could say I'm more conscious than ever about how I train my body to stay strong and mobile against potentially raging hormonal shifts. I have definitely found myself tailoring my strength training toward longevity — something that has become a buzzword now, but wasn't a trend when I was exercising 10 years ago.

Welcome to the overhead squat. You probably know about it already, but maybe more as an out-and-out strength exercise, also often used with heavy dumbbells or barbells in sweaty CrossFit gyms. Did you know it's actually a pretty savvy lesson in building mobility, too? Here's why you need to try it, and why I want to put it in the spotlight.

How to do overhead squats

• Stand with your feet hip- or shoulder-width apart, depending on your mobility
• Extend your arms overhead with your shoulders pulled back and down, knitting together. Hold a set of light weights if you want to, or a prop like a yoga block
• Engage your core, stay tall through your spine and lift your chest
• Sit your hips back and lower into a squat as if sitting in a chair behind you. Try to keep your back straight, gaze forward and chest upright. Press through your big and little toes and heels
• Pause at the bottom of the squat without tipping forward, then press through your feet, legs and core to stand
• Continue for 3-4 sets and 6-10 reps.

For this variation, we're focusing solely on mobility because we want to improve movement and control through the thoracic spine, improve balance and stability, increase lower-body strength and upper-body engagement and build on squat depth.

This exercise also helps you reinforce squat technique, including shoulder position, engagement and the tripod foot position. For that reason, I haven't encouraged you to pick up heavy dumbbells or load up a barbell. For now, and for the sake of your mobility, focus on strengthening using your full range of motion and holding a prop or light weights to start with.

What are the benefits of overhead squats?

Longevity-focused training is about building and maintaining functional strength and lean muscle mass. Areas of fitness like balance, stability and control become focal so that you can exercise well into your later years with less chance of falls and injuries.

Surprisingly, some fitness components begin to decline in the mid-thirties. Muscle mass and bone density begin to decline; joints may become stiffer, and this has a knock-on effect on how well you move, not just how well you exercise.

This exercise can improve strength and mobility, meaning you won't just strengthen the muscles in your lower body that are used every day for walking and climbing; you'll also improve overall range of motion.

Aim for your thighs to be at least parallel to the ground at the bottom, and keep your shoulders pulled back, without the weights traveling forward or your chest dropping. You can start with your bodyweight or add a light set of adjustable dumbbells when you feel ready to lift weights.

It might take time to build the strength and mobility you need; opt for fewer reps or sets, or focus on simply practicing your form. If you experience pain, stop immediately and seek advice from a medical professional.

Over time, you should notice a stronger core and lower body, more range of motion around your hips, knees and ankles, better squats and a more stable, open upper body capable of supporting weight safely overhead. Not bad, right?

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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My personal training clients under 60 may not be thinking about their full-body stability, but I am. It’s incredibly important to start considering your overall balance well before you reach your senior years.

For that reason, dumbbell front rack reverse lunges are a go-to exercise for almost all of my clients in their 30’s and 40’s. This movement improves single-leg strength, trains the deepest muscles of our core, and can even promote better posture – all crucial elements that safeguard our stability as we get older.

If you’ve got a pair of dumbbells, you can give dumbbell front rack reverse lunges a try for yourself. It’s an exercise that’s beneficial for any age group.

How to do the dumbbell front rack reverse lunge

Discuss any new activity or workout with your doctor before proceeding. They may suggest alternatives based on your health history, or advise you to avoid certain movements or exercises.

The dumbbell front rack reverse lunge isn’t a complicated movement, but it may be a bit too advanced if you’re a total beginner. Consider meeting with a certified personal trainer for guidance. They can assess whether you’re ready for the exercise, offer modifications if needed, and give you progression options as you build strength.

You’ll just need two moderately heavy dumbbells for this exercise (check out the best adjustable dumbbells for working out at home here). A proper weight will allow you to do all of the reps in a set without needing to rest. If you can’t make it through a whole set without pausing, choose a lighter weight. If you can make it through a whole set without much effort, choose a heavier weight.

Start by doing 8-10 reps of the exercise on each side. Once that starts to feel easy, work up to 12-15 reps. Aim to do dumbbell front rack reverse lunges for 2-3 sets a few times per week. They can be done on their own or as a part of your lower body workouts.

You should feel muscle fatigue with this exercise, but never any sharp pain. If you feel sharp pain at any point, stop doing the exercise and meet with your doctor before trying it again.

Here’s how to do dumbbell front rack reverse lunges:

• Hold a dumbbell in each hand.
• Stand tall with your feet hip-width apart.
• Engage your core.
• Bring the dumbbells to a “front rack” position, right above your shoulders.
• Step your right foot behind you.
• Bend both knees and lower your right knee towards the floor.
• Stand up and step your right foot back to the starting position.
• Continue for 8-15 reps, then repeat with the left leg.

Benefits of dumbbell front rack reverse lunges

Dumbbell front rack reverse lunges may seem like a lower body exercise, but it actually trains your entire body.

You’ll strengthen your quads, hamstrings, glutes, and hip abductors and hip adductors with this movement. Because the exercise is done unilaterally (or one side at a time), you’ll work each leg independently from the other, which can improve muscle imbalances and single-leg power.

By holding the dumbbells at your shoulders, you’ll force your deep core muscles, like the transverse abdominis and internal obliques, to engage and stabilize your hips and spine. This trains the abdominals to better support your body during movement, and can lessen your risk of serious falls as you get older.

Your upper body will get some work as well, namely your trapezius and shoulders. These muscles work to keep the dumbbell in position, contributing to better upper body strength and endurance.

Modifications for dumbbell front rack reverse lunges

I rarely start a beginner with dumbbell front rack reverse lunges, so if you’ve just started to work out regularly, you may need to modify the exercise.

I suggest doing basic reverse lunges first. This will allow you to build the right level of strength in your lower body and improve overall coordination.

Once you’ve mastered the basic reverse lunge, you can hold dumbbells at your sides. This increases the load for your legs, but won’t demand as much effort from the core or upper body as the front rack position does.

When those start to feel easy, you can perform a single-arm dumbbell front rack reverse lunge, and then eventually, the standard version of the exercise. Remember, you should be able to complete all of the reps in a set without pausing to rest. Adjust your dumbbell weight as needed.

Progressions for dumbbell front rack reverse lunges

If you can perform 15 reps of dumbbell front rack reverse lunges without feeling fatigued, then you’ll need to make the exercise more challenging.

Using heavier dumbbells is the easiest way to progress the dumbbell front rack reverse lunge. As long as you can keep proper form throughout the exercise, you can keep going up in dumbbell weight. Keep in mind, though, that when you increase dumbbell weight, you may need to decrease your reps. Begin with 8 reps on each leg and increase your reps as you feel comfortable.

For an extra balance challenge, bring your moving leg to a 90-degree angle at the end of the movement instead of stepping back to the starting position. This will force your hips and core to work harder to maintain stability.

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I will always have a soft spot for the Saucony Triumph line because it was the shoe I used most when I first started running myself around 11 years ago.

However, the past few versions of the Triumph haven’t really hit the spot, lacking the energetic and fun feel of the best running shoes.

A significant update was needed, and that’s what has happened with the Saucony Triumph 24, which uses a new midsole foam called IncrediLUX that creates a much livelier ride than I experienced with the Triumph 22 and 23.

It’s still not as soft and springy as the Nike Vomero Plus or as smoothly-rockered as the Hoka Clifton Pro, but the Triumph 24 is a great cushioned option for daily training, and its balanced, traditional ride will suit a wide variety of runners well.

Saucony Triumph 24 review: Price and availability

The Saucony Triumph 24 launched in June 2026 and costs $170 in the U.S. and £170 in the U.K., which is a $10 price rise over the Triumph 23. Its price is in line with other cushioned favorites, though, like the Asics Gel-Nimbus 28, Hoka Clifton Pro and Nike Vomero Plus.

Saucony Triumph 24 review: Design and fit

The Saucony Triumph 24 is currently available in 10 colors in the men’s shoe and 14 in the women’s. Along with the standard shoe, there’s a wide model and a GTX version with a waterproof upper.

I found that the Triumph 24 fit me well in my normal running shoe size, the same size I’ve used for every version of the shoe I’ve tested.

The Triumph 24 weighs 9.6oz in my US men’s size 10, which is a 0.3oz drop in weight on the Triumph 23 despite the fact that the new shoe has a 6mm higher stack height of 43mm at the heel and 33mm at the forefoot. It sticks to the same 10mm drop.

Upper

The Triumph 24 has a mesh upper with padding on the tongue and collar, and an internal heel counter to add more structure at the back of the shoe.

It’s a pretty standard cushioned shoe upper all round, and I found it comfortable on all my runs, though not the most breathable, particularly under the thick tongue.

Midsole

The big update to the Triumph 24 is in the midsole, which is now made from a supercritical aliphatic TPU foam called IncrediLUX, instead of the PEBA-based PWRRUN PB foam used in the Triumph 22 and Triumph 23.

This new foam is lighter and softer than PWRRUN PB and delivers more energy return as well. It also feels less dense underfoot than PWRRUN PB and improves the ride of the Triumph 24 greatly compared with its predecessor.

Outsole

The Triumph 24 uses Saucony’s XT-900 carbon rubber to cover the forefoot and heel of the shoe, leaving the midfoot exposed.

I had no problems with grip during my testing, and the thick rubber covers the main impact areas on the bottom of the shoe, so it should be durable.

Saucony Triumph 24 review: Running performance

I used the Saucony Triumph 24 for a few weeks during my marathon training, racking up a lot of easy runs in the shoe along with a progression run and a 15-mile long run. I’ve tested the past 10 models of the Triumph, and I think the Triumph 24 is the best yet.

That’s all down to the IncrediLUX midsole, which delivers a great balance of comfort, control and energy return. It’s not as soft and springy as some shoes, but the Triumph 24 cushions landings nicely at the heel, then puts a bit of pep in your step as you roll through to the forefoot.

Although it’s pretty light for a cushioned shoe, it’s not ideal for speedwork — I’d use the Triumph 24 in a running shoe rotation with faster options for workouts. That’s not unusual for a cushioned shoe like this, though, which is primarily built for easy, steady training runs.

I was using the Triumph 24 during relatively high-mileage weeks as I ramped up my marathon training and often turned to it for recovery runs the day after a workout; it’s great for those recovery runs, providing enough comfort for tired legs while still ticking over nicely.

Should you buy the Saucony Triumph 24?

If you’re in the market for a comfortable daily trainer, the Triumph 24 ranks among my top options, especially if you prefer a more traditional, straightforward ride.

Rivals include the Nike Vomero Plus, which has a wilder, bouncier feel that I love on easy runs, and the Hoka Clifton Pro, which is more rockered than the Triumph and very smooth, rolling you from heel to toe.

I’d also consider the Asics Novablast 6 as a lighter, cheaper and more versatile daily trainer that’s also highly cushioned if you’re looking for one shoe to handle all your runs, because the Triumph 24 is a bit sluggish for speed sessions.

If you need more support on the run but like the sound of the Triumph, the Saucony Hurricane 26 is the equivalent stability shoe in the brand’s line-up, and it also uses IncredLUX foam.

Overall, it’s great to see the Triumph return to form, and it manages to bring in a modern-feeling superfoam to its midsole without straying too far from the ride feel that made it so popular in the first place.

I am lucky enough to travel for work, and recently, I flew out to Olea All Suite in Zakynthos for a work fitness trip. As a trainer, fitness editor and all-round fitness nerd, I like to keep my routine up while I'm away, plus exercise helps me boost mindfulness when I'm very busy, so I was curious about what facilities would be available.

Luckily, I had more than enough gym equipment to play with, but that's not the case for everyone, everywhere, all the time, so I decided to create a short but effective three-move bodyweight workout you can do with just one of the best yoga mats and nothing else.

I teach a lot of people in their 50s and 60s, and while some of these clients love the gym, others want to exercise at home with little gym equipment, so building functional strength can take a "back to basics" approach, which is exactly what this workout does.

Ready? Me too, let's get stuck in.

Watch: 3-move bodyweight workout you can try anywhere

Resistance training is your anti-aging weapon for healthier joints and stronger muscles as you get older. Plus, with hormonal shifts, your metabolism can also take a bit of a dive later in life, so the more lean muscle mass you have, the faster your resting metabolism can become.

These tried-and-tested bodyweight exercises can be made more beginner-friendly or challenging, and you can add weights if you have them to further increase the load. If you don't have equipment, adjust the reps, sets, or tempo to add more work.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

The routine

Reps: 2/4/6/8/10...

Timer: 10 minutes.

Set a timer, then complete 2 reps of each exercise back-to-back. Rest for no more than 10 seconds, then repeat for 4 reps per exercise. Move through as many rounds, adding 2 reps to each move each time.

• Pike push-ups: Start in a downward dog, then walk your feet a few inches closer to your hands. Engage your core and softly bend your knees if you have tight hamstrings. Shift your weight forward slightly, then bend your elbows and lower the crown of your head until it touches the ground just in front of your hands. Press up and push back into the downward dog position. To begin with, you could place a cushion or some blocks in front of your hands to make things easier.
• Push-ups: Start in a high plank position with your shoulders directly over your wrists. You could place your knees down for extra support. Engage your core, then bend your elbows and lower your chest toward the mat. Pause at the bottom, then press the ground away to return to your starting position. For an extra challenge, release your hands from the ground at the bottom of the push-up, while keeping your stomach, hips and thighs lifted.
• V-ups: Lie on your back with your arms and legs extended. Engage your core and tuck your chin slightly. Lift your arms and legs into the air to touch overhead, peeling your shoulders away from the mat with control. Pause, then lower to the ground again. If this feels too challenging, bend your knees and tuck them toward your chest as you sit up, or alternate with one arm and the opposite leg, then switch sides.

What are the benefits?

Here are some benefits:

Pike push-ups imitate an overhead press without weights. Instead, you create a vertical downward position for your body, then use your body weight and resistance against gravity to create load. This move works your upper body and core hard, particularly your shoulders, upper chest, upper back and triceps. You might not think it, but you could actually start on your knees and practice the pike, or elevate them if you prefer.

Push-ups are perhaps the most well-known upper-body bodyweight exercise. You'll work your pecs, triceps and shoulders and use your core for stability. You can use your knees to begin with, but before you try full-range push-ups, ensure you can lower your chest to the ground for full range of motion. This keeps the muscles under tension for longer and helps build functional upper-body strength.

V-ups are primarily a core exercise, working the deeper stabilizing muscles of your core, as well as your abs and obliques. However, you'll also feel this move in your hip flexors, quads and hamstrings. Some people feel this move a little in the arms and upper back as well. You'll need an existing amount of core strength and mobility to drive this exercise, so if you find it too difficult, alternate with one arm and leg or bend your knees to crunch instead.

I don't subscribe to the idea that the exercises or routines you enjoy must change just because the number on your birthday card does. I still train my dad in the gym, and he's deadlifting 100kg at 72 years old. However, what matters are your levels of fitness, any health conditions, injuries, or illnesses, and your preferences.

Firstly, compound exercises that are both functional and progressive should be a top priority. Think your standard overhead press, squats, push-ups, bench presses, lunges and step-ups. Resistance training can be done using your bodyweight and weights, but whichever you choose, aim for an intensity that feels close to failure with the last few reps challenging to finish.

Try to move your joints through their range of motion in a variety of patterns while loading muscles using any form of resistance. Motion is lotion, so keeping your body moving in ways that feel natural will help improve functional strength and mobility.

The more you move throughout the day, the better you can also balance and stabilize; the more you load your bones and muscles, the stronger they get. You might still enjoy some higher-intensity exercise in your 50s and beyond, but low-impact movement can offer brilliant benefits. Think of the strength, flexibility and power you can build in yoga, or the core stability, posture and balance Pilates offers.

Before you consider adding weights, focus on the fullest range of movement and really squeezing the working muscles at the top of each rep. Control is essential, so prioritize your form and speed. And remember, you might not notice the progress straight away, but over time, you'll see huge benefits in how your body moves, adapts and responds.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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As someone who reviews all kinds of running and fitness products, durability is both the easiest and hardest thing to test. All I have to do is keep using something to see if it’s long-lasting, but the rapid turnover of running products means there’s always something new to test.

That’s especially true with the best running shoes, watches and headphones, which are updated yearly, but I do get more of a chance to test running apparel over the long-term, and there are some items that have really stood out for their durability in my time as a runner.

I’ve used all of the products below regularly for several years, which means they’ve withstood hundreds of miles of running and frequent washing. Thousands of miles, in some cases. So while they're expensive up front, there's no doubt I've gotten great value from them in the long run. No pun intended.

You can extend the life of your products with good care — I always wash my running gear on a cold, fairly short cycle — but largely, durability depends on the quality of the goods, and I happily guarantee these five products stand up to the long-term run test.

Saysky Pace 2 in 1 Shorts 5”

I have a few pairs of these shorts that I’ve used weekly for several years and they’re just as comfortable as ever and show almost no signs of wear and tear.

They’re my go-to shorts for easy and long runs thanks to the supportive inner layer, which has a couple of handy drop-in pockets that can take a phone, keys and a couple of gels.

The upfront cost is pretty high, but as one of Saysky’s most popular products the 2 in 1 shorts are often featured in the brand’s sales, and they’re certainly built to last.

Soar All Weather Jacket

A healthy percentage of my longest-lasting running apparel is made by British brand Soar, and durability is certainly demanded given the high prices you do pay for Soar’s stuff.

The All Weather Jacket I have is the original version, and it has been updated since, but I have little doubt it remains just as durable as the one I’ve used myself for several winters' worth of running. My jacket still feels soft and comfortable, and aside from some fraying around the cuffs, it’s held up perfectly to regular use in inclement weather.

It’s windproof, water-resistant enough to fend off rain without being as hot and sweaty as a full waterproof, and has a close fit that allows for freedom of movement. The last point is important, because it means I can wear the jacket for fast runs in the winter, whereas many jackets feel too bulky.

There are certainly great running jackets available for less, but the All Weather Jacket lives up to its name in being warm enough for snow but breathable enough for mild, wet days, and it’s still my go-to after years of use.

Stance Run Crew Socks

I’ve been a big fan of Stance’s running socks since I first slipped a pair on many years ago, and I’ve amassed a sizable collection of the Run Crew socks in particular, with some that have lasted me more than five years.

While they’re not quite as soft and flexible as they were when new, these long-lasting socks are still comfortable after years of regular runs and washes, and none have developed holes or frayed at all.

Darn Tough is another running sock brand that has impressed me with their durability, and this is an apparel area where I’ve definitely found it’s worth paying a little more upfront to get a longer lasting product.

Tracksmith Van Cortland Tee

Tracksmith is another premium running brand that I found does offset the high initial price of its products with better-than-average durability, and the Van Cortland Tee has been a staple of my training wardrobe for several years.

It’s a loose-fitting tee that’s breathability in hot conditions, even if it’s not the thinnest and lightest option, and comes in a variety of designs that all feature Tracksmith’s trademark sash.

I use it mainly for easy and long runs as I personally prefer something tighter and lighter for sessions, though in winter the relaxed fit of the Van Cortland is handy as I can fit it over a base layer easily.

Under Armour Performance Tech Boxerjock

I prefer to wear underwear under my running shorts as I find this more supportive than relying on the liners in shorts alone, and these Under Armour Boxerjocks are both highly comfortable — I never get chafing with them — and unbelievably durable.

Frankly, I wasn’t sure whether to put them in this article, because it’s a little embarrassing to say you’ve been using the same underwear for almost 10 years, but they’ve stood up so well to regular use and washes I had to highlight them.

They’re good value too, and often appear in Amazon sales. Make sure you get the Tech version though, as the cotton ones won’t be as suitable for running.

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As we get older, strength training becomes more important than ever as a way to slow down and even reverse the physical effects of aging. Yet if you’re a complete beginner, or you’re returning to exercise following an extended break or injury, it can be difficult to know where to start.

To find out more, I spoke to Mellisa Leach, a yoga instructor and strength and conditioning coach. Below, she shares three exercises to help you build better mobility over the age of 40. All you’ll need is a long resistance band (you can check out the best resistance bands for working out at home here). Resistance bands are a fantastic way to build strength without putting stress on the joints.

As a reminder, if you’re currently recovering from an injury, this workout might not be right for you and your body. Always seek personalized advice from a qualified professional if you are unsure.

What is the workout?

1. Standing resistance band row

“This exercise strengthens the upper and mid-back, as well as your shoulders and biceps, while improving posture and shoulder stability,” says Leech.

How to do it:

• Secure a resistance band around a stable surface at chest height in front of you
• Stand tall with your feet hip-width apart and hold the ends of the band with both hands
• Extend your arms in front of your body
• Pull the band towards your torso, driving your elbows back and squeezing your shoulder blades together
• Slowly return to the starting position
• Perform 2-5 sets of 10-15 repetitions

2. Standing resistance band reverse fly

“Perfect for targeting rear deltoids, rhomboids, and upper back muscles, this move helps improve posture, shoulder health, and upper-body stability,” Leech says.

How to do it:

• Secure a resistance band around a stable surface at chest height in front of you
• Stand tall and hold the ends with your hands extended in front of your chest
• Keeping a slight bend in your elbows, open your arms out to the sides
• Squeeze your shoulder blades together as your arms form a ‘T’ shape
• Slowly return to the starting position
• Perform 2-5 sets of 10-15 repetition

3. Standing resistance band overhead press

“Overhead press helps maintain shoulder mobility, upper-body strength, and the ability to perform everyday activities, such as reaching overhead, more easily.”

How to do it:

• Stand with your feet hip-width apart
• Hold each end of the resistance band in each hand at shoulder height with elbows bent
• Press your arms overhead until they are fully extended
• Hold briefly at the top
• Slowly lower back to the starting position
• Do 2-5 sets with 8-12 repetitions

What are the benefits?

“Mobility exercises are one of the most effective ways to maintain independence as we get older,” says Leech. “By regularly moving our joints through their full range of motion, we can improve strength, balance, coordination, and flexibility, all of which play an important role in staying active later in life.

“Over time, mobility training helps the joints and muscles work together more efficiently, which in turn helps reduce the risk of injury and falls by strengthening key stabilising muscles, as well as improving pain relief and making everyday tasks such as carrying shopping, climbing stairs, or even getting out of bed easier.”

Resistance band exercises like these place constant tension on the deep stabilizer muscles in the upper body and core. Strengthening these small stabilizer muscles can help improve your overall balance and stability, as well as improve your mobility.

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I would encourage any of my clients to build a sustainable, consistent mobility routine into their weekly exercise program, but it doesn't always need to be 30 minutes or longer for the benefits to show. You can benefit from instant relief using this 60-second "hip release" reset, consisting of just three moves and a lot of love for stiff hips.

This is perfect for anyone who needs to stand up after hours spent at a desk or behind a laptop, and it can take as little as 60 seconds, or more if you have the time.

One of the best yoga mats is recommended, and that's all. You could do it from anywhere, including joining me by finding some space while abroad, and below, I show you exactly how to follow, plus the benefits.

Watch: 3-move hip mobility release

Trying to improve mobility and flexibility and strengthen your body using your body weight will help you move better and with more freedom.

Later in life, you'll be thankful for strong bones, muscles and ligaments that help you maintain an active lifestyle, and a consistent, progressive routine will help you do just that.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend consulting your physician or a yoga instructor before starting these exercises.

• "World's Greatest Stretch": Step your left leg into a low lunge with your back knee supported on the mat. Raise your left arm toward the ceiling and twist gently to open your chest, shoulder and hip, then drop your elbow toward your ankle. Bind your left arm under your left leg, with your hand just outside the left foot. Return to center, repeat for reps, then switch sides. Why? This move stretches your hips, opens your chest and shoulders and even gently mobilizes the spine.
• Downward dog to knee curl: Start in a downdog position with your butt lifted, heels drawn down toward the mat and shoulders pulled down away from your ears. Ripple forward into a high plank and curl one knee toward your chest. Pause, then return to downdog and switch legs. Why? Your hips work to help lift your leg, so strengthening them is vital if you enjoy walking and running. Knee curls also strengthen your core muscles, which are vital for protecting your spine and pelvis.
• Hip rolls: Start on your hands and knees with your shoulders stacked over your wrists. You can place a prop like a yoga block next to you, but you don't need one. Roll your hips by drawing your leg in circles around the block in both directions. Switch sides. Why? Hip rolls move your hips through rotation, building range of motion. Using a block is useful for testing your range. Try to keep your weight even between your left and right sides without leaning to one side to assist the movement. Working the left and right sides independently is also great for identifying and fixing any imbalances.

Just 20 seconds of each of these moves is a great start, but spend longer on them if you want or need to.

Unilateral work is great for working on both sides of your body without your stronger muscles taking over. I like to include unilateral movements during every session if I can.

Rotational work is ideal if you want to increase overall range of motion, but remember to externally and internally rotate the hips, working in both directions to target the stabilizing muscles and joints properly.

Knee lifts and core activation strengthen your hips, which is great if you sit for long periods. Weak, underused hips contribute heavily to back pain over time. Squeeze your glutes, pull your knee forward and slightly curl your spine by pressing through your hands to create space beneath your body.

For someone new to exercise, build up slowly and spend a few breaths on each move per side.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Sometimes we mistake high intensity for direct results, but you don't need to blast your core with HIIT workouts and repetitive sit-ups and crunches to build a strong and stable core. Consistency, progressive overload, the right exercises and managing overall body fat levels as you get older will get you results in the gym.

But what are those exercises? Well, there's no one-size-fits-all approach, but as a trainer, I find compound exercises (multi-muscle moves) are effective for achieving overload, and I like to keep things as low-impact as possible while switching up equipment.

Recently, I designed this three-move core workout to build a strong, stable, injury-resistant core while targeting multiple muscle groups in your core network responsible for supporting your pelvis and spine.

Below, I show you how to do three of the best low-impact exercises for functional strength and stability. One of the best yoga mats is useful to have.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.

Watch: 3 low-impact moves to try anywhere

These strengthening exercises load the muscles to work through resistance. The result? A stronger core. Add weight when you feel comfortable with the moves.

The routine: 50 seconds on, 10 seconds off, 5 rounds. Add or reduce rounds depending on your ability.

• Up and overs: Sit with your legs extended in front of you and place a block slightly to one side. Place your hands by your hips for extra support or behind your head for an extra challenge. Engage your core and draw your navel in, keeping your chest proud and back straight. With control, lift your legs up and over the blocks, then back again. Slightly rotate as you move up and over the block or weight, engaging your waist.
• Plank-downward dog taps: Start in a high plank position with your shoulders stacked over your wrists and your butt aligned with your shoulders. Keep your core engaged and navel drawn in. Lift your hips up and back into a downward dog, then tap one hand to the opposite ankle. Come back to plank, then repeat on the other side.
• Hollow hold leg raises: Lie on your back and extend your arms and legs. Engage your core, then slowly raise your arms and legs into the air to create a banana shape with your body. Keep your chin tucked, try to peel your shoulders away from the mat, point your toes and tuck your pelvis slightly under. Avoid arching your lower back. Hold the position and breathe toward your stomach. Once you feel ready, begin slowly lifting and lowering your legs without touching the ground.

What are the benefits?

Each of these exercises brings something slightly different to the table.

The up-and-over exercise is brilliant for targeting your obliques, deeper core muscles like the transverse abdominis (a belt of stabilizing muscle), abs and hip flexors. As you lift and lower your legs, your core must work hard to help move, along with your hips, without hurting your back. Rotational motion is an effective way to strengthen your waist, which will help your body resist unwanted motion and impact. Try to avoid your hips completely taking over the exercise.

Plank and downward dog tapping provide a full-body workout, hitting the arms, shoulders, chest, upper back, posterior chain (back of the body), core and hips. As you lift up and back, notice the stretch while the plank builds strength using isometric muscular contraction. Tapping improves balance and stability and forces your body to resist unwanted rotation while gently engaging the obliques.

Hollow holds with leg raises are one of my favorite exercises to train core stability. Again, isometric contraction means strengthening while remaining low-impact on the spine, as you focus on holding tension without arching your back and while maintaining your breath. When you feel comfortable, leg raises are a great addition for targeting the hips and the deeper belt of core muscles.

Really control these movements and make the most of them, rather than rushing. Play around by adding weights or equipment. I usually add dumbbells, but if this damages the quality of your reps, stick to using your bodyweight. You have plenty of time to progress through the exercises as you get stronger.

Focus on finding length through your spine rather than hunching, and keep your chest proud. Any time your hands are behind your head or next to your hips, try to knit both shoulder blades together to help open your chest and activate the mid and upper back.

Give these a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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The dead bug is a great core exercise that builds both strength and endurance in your midsection while being approachable to most fitness levels. It’s a hard move to improve on, in fact, but it turns out the best way to upgrade a dead bug is to move onto bigger creatures.

I’d never heard of the dying turtle until a few weeks ago, when I did the move as part of attempting a pro runner’s 12-minute core workout. While I love turtles and the idea of them dying fills me with sadness, I immediately marked the exercise down as one to include in future workouts. It's also known as the dead bug press, which is a slightly less horrifying name.

That’s because it builds on the benefits of the dead bug by making the move more challenging. As an obsessive runner I’m always looking for moves that boost core endurance, which helps me to maintain my running form deep into long events like marathons, and if they work one side of the body at a time then all the better.

The dying turtle fits the bill perfectly, and I think it’s an especially good core move for runners and other sportspeople as a result, but really almost anyone can benefit from adding it to their training routine.

How to do the dying turtle

The dying turtle is a floor that you do while lying on your back, so if you might want to roll out one of the best yoga mats to do it. In the video above you can see it demonstrated by Brian Kinslow, Doctor of Physical Therapy at Evolve Flagstaff.

1. Lie back on the floor and press your lower back into the floor — think about pulling your belly into your spine to help with this, and keep your lower back on the floor throughout the move.
2. Bring your knees up into tabletop position and raise your arms above you.
3. Firmly push on your left knee with your right hand — resist this push with your knee so it stays in tabletop position.
4. Keep pushing as you lower your left arm behind you and extend your right leg out in front so both limbs are hovering just above the floor.
5. Bring both limbs back up, then lower them again. Do 5-10 reps on this side, then switch and do the same on the opposite side, or work to time, doing 20-30 seconds on each side.

I found that pushing on one knee while you lower the opposite limbs really engages your core during the movement and forces you to hold a tough position while moving, making the dying turtle a great progression for those comfortable with dead bugs.

It’s important to keep your lower back imprinted on the floor throughout the move, so if you feel it starting to lift up, then you might need to shorten the reach of the arm and leg that you’re lowering.

Benefits of the dying turtle

Like the dead bug, the dying turtle works pretty much all the muscles in your core, including the deep stabilizing muscles. The upper and lower abs are engaged by the move, as well as the obliques, and it also targets the hip flexors.

Along with strengthening the target muscles, it also helps to build endurance because you are holding the engaged position by pushing your hand into your knee while moving.

I find that the move also exhausts my core muscles much more quickly than just doing dead bugs, making it more time efficient — doing 20 seconds on each side is enough to get my muscles burning when doing the dying turtle.

The act of pushing on your knee also makes you engage more with the exercise in general I find, and it means I stay focused on pushing my lower back into the floor. With dead bugs I can get a bit complacent about this and fail to spot I've lifted my back up.

It is a more challenging move than the dead bug, but you can easily switch back to the dead bug from the dying turtle by releasing the pressure on your knee, so it's a move that I think anyone can try, so give it a go in your next core workout.

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“It doesn't just isolate the abs; it engages the hip flexors, glutes, pelvic muscles, and back all at once,” yoga instructor and strength and conditioning coach Melissa Leach says when answering my question. I’m looking for a single yoga pose to build deep core strength and balance. I wish I had the time for a 20-minute daily yoga practice to build mobility as I train for my seventh marathon, but if there’s one pose I should prioritize, what is it?

According to Leach, it’s the boat pose. "This is part of why it can outperform traditional exercises like sit-ups, as they target a much narrower range of muscles,” she tells me. “A sit-up is a repetitive, single-plane movement, whereas boat pose asks your entire core to work together to keep you balanced and lifted, which is a much greater test of strength and control.”

Read on to find out more about how to do a boat pose and its benefits. As a reminder, what works for me might not be right for you and your body. If you’re pregnant or postpartum, or you’re currently recovering from an injury, it’s always best to seek personalized advice from a qualified professional before trying something new.

How to do the boat pose

“There are different ways to perform boat pose. Traditional holds usually consist of staying in the pose for a total of 25 breaths, broken into five sets, while others add movement by hinging the upper body upwards and downwards,” says Leach.

“This version is a more accessible entry point for beginners, starting with bent knees and shorter, more manageable holds.”

• Sit on the floor with your knees bent and feet flat on the floor
• Lean your torso back slightly while keeping your spine long and your chest lifted
• Engage your core and slowly lift your feet off the floor, bringing your shins parallel to the ground
• Balance on your sit bones, avoiding rolling onto your tailbone
• Once stable, extend your arms in front of you, with your palms facing each other at shoulder height
• If you feel comfortable, you can slowly extend your legs to create a ‘V’ shape with your body
• Hold for 20-30 seconds, and repeat 2-4 times

What are the modifications for beginners?

“For beginners, keeping your legs bent in a half boat pose instead of straight can help reduce the core strain and effort required at the start. Lightly gripping the backs of your thighs can also provide support to help you balance,” Leach says.

“If you struggle with balance and maintaining a straight spine, you can either sit on a folded blanket or cushion to help tilt the pelvis forward, or sit with your back a few inches from the wall for reassurance.

“The most important thing is to get a hold of the technique first, so start slowly, only holding for as long as it's comfortable and slowly increasing the length as your core strength improves,” she adds.

Form mistakes to look out for include slumping back or arching your lower back — this is a sign you’re not properly engaging your deep core. You also want to make sure you’re not hunching your shoulders — think about rolling your shoulder blades down your back, and keep your gaze soft, focused on your toes to keep your neck long and neutral.

If it’s too much to straighten your legs as you have tight hamstrings, don’t force it. If you do, you’ll probably notice your lower back collapsing and your back arching. Holding the pose with bent knees and a flat back will work your core harder than straight legs with a rounded back.

Finally, make sure you’re not holding your breath as you hold the pose.

What are the benefits?

"Boat pose also helps build stability rather than just endurance,” says Leach. “Holding the position forces your deep core muscles, the ones that support your spine and pelvis, to switch on and stay engaged throughout. Over time, this can translate into better posture, a stronger lower back, and a core that supports your everyday movement."

I’ve been doing the boat pose every day for the past week, and while physically I, of course, look the same (if only building abs was that simple), after holding the pose for a few minutes a day, I’ve already noticed an improvement. My hip flexors don’t feel quite as tight, and I’m getting better at embracing the deep core shake I feel towards the end of my hold. Give it a go and let me know how you get on in the comments.

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As we get older, strength training is the best way to slow down and reverse the physical effects of aging. Starting around age 30, adults start to lose between 3-8% of their muscle mass per decade — this is a process called sarcopenia, and it accelerates dramatically after age 60.

Resistance training, even if you’re just using your bodyweight, can help build and maintain muscle, build bone density, and improve your overall stability and balance to prevent falls.

Yet if you’re new to exercise, or you’re returning to exercise following an extended break, it can be difficult to know where to start. Luckily, you’ve landed in the right place. I asked certified personal trainer and strength coach Amy Kiser Schemper, who has experience working with seniors, for a simple workout she gives her clients over 50. Read on to find out more.

As a reminder, if you’re currently recovering from an injury, it’s always a good idea to seek personalized advice from a qualified professional before trying something new. If at any time you feel sharp pain, stop.

What is the workout?

“As we age, all movement is important, but strength training is key,” says Schemper. “I recommend focusing on compound exercises in our functional movement patterns: squat, hinge, lunge, upper body push, upper body pull, and rotation. Here’s a quick strength circuit using dumbbells or bodyweight for beginners.” You can check out the best adjustable dumbbells for working out at home here.

There are three circuits with three exercises in each circuit. Schemper recommends doing each exercise for 40 seconds, then rest for 20 seconds. Repeat for a longer workout.

Circuit 1

• Squat: Stand with feet hip-distance apart and toes turned out slightly. Engage your core and sit your hips back and down as if sitting in a chair, keeping your chest lifted. Drive through your feet to return to standing, squeezing your glutes at the top. This can be done with just bodyweight, or holding dumbbells by your side.
• Bent-over row: Stand with feet hip-width apart and hinge forward at the hips while keeping your back flat and core engaged. Let your arms hang naturally, then pull the weights towards your hips and your elbows back toward your rib cage, squeezing your shoulder blades together. Slowly lower the weight or arms and repeat.
• Dead bug: Lie on your back with arms reaching toward the ceiling and knees bent in “tabletop” (90-degree angle). Keep your core tight, and slowly extend the opposite arm and leg toward the floor. Return to the starting position and alternate sides.

Circuit 2

• Deadlift: Stand with feet about hip distance apart. Engage your core, push your hips back, and slightly bend your knees as you hinge forward, keeping the weights close to the front of your legs as you lower. Keep your back flat and shoulders pulled gently back. Drive through your feet and squeeze your glutes to stand tall.
• Chest press: Lie on your back on the mat or a bench with feet planted. Position your arms out to the sides with elbows bent and slightly angled in towards your torso. Press the dumbbells toward the ceiling and in towards each other until your arms are extended. Slowly lower your arms with control and repeat.
• Plank: Start on the mat on your forearms and toes, but modify by staying on your knees. Engage your core and create a straight line from your shoulders through your hips. Tighten through the core, but also through the legs, glutes and back, while being sure not to hold your breath. Hold the position while keeping your hips level and avoiding sagging or excessive lifting. Breathe steadily and maintain tension throughout your body.

Circuit 3

• Lunge: Stand tall with your feet hip-distance apart. Step one foot behind and lower your body toward the floor, bending both knees while keeping your torso upright. Push through the front foot to return to standing, then switch sides. Use a shorter range of motion or more of a “tap back” if needed. This move can be done with just bodyweight, or holding dumbbells by your sides.
• Bicep curl to press: Stand tall with your arms by your sides holding dumbbells and core engaged. Bend your elbows to curl the weights toward your shoulders, then rotate your palms outward and press your hands overhead. Lower the arms back down with control, reversing the movement. Keep your ribs down and avoid leaning backward as you press. Alternate if needed.
• Side plank: Begin on your side with your elbow directly beneath your shoulder and legs extended, or modify by keeping your knees bent. Engage your core and lift your hips away from the floor, creating a straight line from your shoulders to your feet or knees. Hold while keeping your hips stacked, then lower with control. Repeat on both sides.

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Walking, running or ‘Jeffing’ on a treadmill can be a great way to stay healthy in later life, because it allows you to exercise in a controlled environment to improve your cardiovascular fitness, strength and balance.

The best treadmills can be a little daunting to use at first, because they all come with a wide array of controls and settings, and sometimes even apps you have to navigate.

Once you get your head around what you can do with treadmills, however, they become the ideal training partner.

I enlisted James Stirling, personal trainer and Technogym Ambassador, for his advice on how seniors can make the most of treadmill workouts, and which settings they should be using in particular.

What are the benefits of using a treadmill versus outdoor running for older adults?

Running outside comes with the extra benefits of fresh air and the mental health boost of getting into nature (if your local area allows), but there are specific benefits to indoor running as well.

“Most treadmill belts have some give, which reduces impact loading compared to sidewalks,” says Stirling. “For anyone managing joint sensitivity this can be particularly beneficial.

“As we head into a colder season, treadmill running means no ice, no uneven kerbs in the dark and naturally, no dodging traffic. For older adults, a treadmill eliminates a lot of fall risk from an unpredictable surface.”

You also get more control over your speed and incline when running on a treadmill, and you can follow structured workouts that are created for you on the machine.

“For beginner runners, this makes it really easy to follow a run/walk programme where you run a little, walk little,” says Stirling.

Finally, most treadmills have handrails, which can be especially valuable if you’re concerned about balance.

“Handrails on treadmills also provide a reassuring safety net,” says Stirling. “That reassurance often means older adults push a little harder than they would outdoors, simply because they trust the environment.”

What are the key settings and features on treadmills that seniors can use?

The first thing Stirling recommends doing is training on a mild incline, which is a lot easier to do on a treadmill than outdoors.

“Using a modest incline of 1–3% at an easy pace builds strength and cardiovascular capacity without the added impact of speed,” says Stirling. “This is probably the most underused tool for this age group."

“The ability to adjust speed in small increments also lets you progress gradually rather than in bigger jumps than what the body's ready for.”

It’s also worth always using the emergency clip on treadmills, which will pull out and stop the belt if you fall or move too far from the console.

What treadmill workout for seniors would you recommend?

“The run/walk protocol is always the best starting point,” says Stirling. “It breaks the run down into manageable intervals and it’s really easy to make progressions. Aim to gradually build the run intervals, and reduce the walk intervals, until you can run for around 20 minutes.”

Stirling also notes that speed isn’t the only way to progress your treadmill running and make it harder — adjusting the incline means you can push yourself without raising the speed, which might feel more manageable.

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I meet with plenty of personal training clients over 60 who are embarking on a fitness routine for the first time, and truthfully, they’re some of my favorite clients to train. I wholeheartedly believe that exercise can be life-changing at any age, and it’s never too late to start.

It’s important to start the right way, though. Most of my newcomers tend to be intimidated by the whole process, but I do have a few that make a beeline right for the dumbbells. Instead of picking up weights right away, I begin with the following no-equipment exercises that build up the appropriate strength for more complex moves.

These exercises aren’t reserved just for seniors. Beginners of any age can benefit from them, and they even make great warm-up options for intermediate or advanced fitness levels.

How to do the 4 no-equipment exercises

Be sure to check in with your medical team before trying this workout. These exercises are doable for most people, but your doctor may recommend alternatives based on your personal health background.

You should also consider meeting with a certified personal trainer or physical therapist to learn proper form, especially if you’re dealing with any current or past injuries. A trainer and therapist can also give you modifications if needed, and will know how to make things more challenging as you get stronger.

You’ll just need a chair and a section of bare wall for this workout.

Start by doing 10-12 reps of each exercise for one set, and hold the wall plank for 15 seconds. After a week or so, add an additional set of each exercise. When that starts to feel easy, tack on one more set. Eventually, you’ll do 3 sets of each exercise with a brief rest in between each set. You can also increase your reps to 15 and your wall plank time to 30 seconds.

These exercises should be done as their own workout at first. After a while, you may be able to use them as a warm-up for more intense programs.

Here’s how to do the exercises:

1. Diaphragmatic breathing

• Sit upright in a chair.
• Keep your spine tall and shoulders relaxed.
• Place one hand on your stomach and the other on your chest.
• Inhale deeply, breathing into the hand on your stomach.
• Pause briefly.
• Exhale, drawing your belly button towards your spine.
• Continue for 10-15 reps.

2. Chair squats

• Stand tall in front of a chair with your feet hip width apart.
• Lengthen your arms in front of you.
• Engage your core muscles.
• Hinge your hips behind you.
• Bend your knees and lower your hips towards the seat.
• Tap your hips onto the seat, then stand back up.
• Continue for 10-15 reps.

3. Wall planks

• Stand facing a wall.
• Place both hands on the wall, aligned with your shoulders.
• Step your feet back until your body is in a diagonal line.
• Engage your core.
• Hold in this position for 15-30 seconds.

4. Wall push up

• Stand tall in front of a wall.
• Place both hands on the wall, slightly below the shoulders.
• Step your feet back until your body is in a diagonal line.
• Engage your core.
• Bend your elbows and lower your chest towards the wall, keeping your shoulders, hips, and feet in alignment.
• Push yourself back up to the starting position.
• Continue for 10-15 reps.

Benefits of the no-equipment exercises

The exercises in this routine strengthen major muscle groups in the upper body, lower body, and core without the need for extraneous equipment. They’re appropriate for total beginners, easily accessible, and relatively joint-friendly.

Diaphragmatic breathing and wall planks target muscles deep in the core, like the transverse abdominis and diaphragm. These muscles are responsible for stabilizing the pelvis and spine and maintaining proper posture.

Chair squats work your glutes, hamstrings, and quadriceps, and help to develop lower body strength and power. This exercise mimics the action of getting up and down from a seated position, making it a functional movement.

Your pectorals, shoulders, and triceps engage while doing wall push-ups. The stronger these muscles are, the easier it is to carry heavy objects or push yourself up from the floor.

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When a neurosurgeon gives you advice on reducing back pain using your feet, you sit up and take note. And that's exactly what I did when Anthony Ghosh provided a simple foot exercise you can do to improve alignment and posture and reduce pain.

Many people aren't aware that back pain doesn't necessarily originate at the back and can be caused by weakness, instability, under- or over-firing, or tightness in other muscles and joints, including the feet, glutes, hips and hamstrings.

Within your body, you have anatomical sling systems, which basically mean a connection between muscle groups. There are four main sling systems, creating a network of fascia and muscles that recruit together across the body. For this reason, it's very important to view your body holistically rather than just focusing on one specific area when you experience pain or injury.

I learned this the hard way, as years of issues with my left shoulder threw up issues in my neck and traps that I wasn't even aware of.

You barely need any equipment to do the exercise below, just a chair and a few minutes to spare. Learn how to do it from a leading neurosurgeon, and why I've been adding it to my routine to fix desk posture.

Watch:

"When the intrinsic foot muscles are weak, this causes some instability of the foot arch, therefore causing the foot to slightly rotate inward under load (pronation)," explains Ghosh.

"This creates a biomechanical cascade, which causes some internal rotation of the lower half of the leg and, therefore, a small amount of internal rotation up at the hip, forcing the pelvis into a forward tilt and increasing the lumbar lordosis as a result," says Ghosh.

That means an issue that originated at the foot has crept up the knees to the hips, pelvis and spine.

"This is the natural backward curvature of the lower bit of the spine, which can increase in such conditions, therefore putting more load on the facet joints, causing pain. For this, a seated short foot exercise can be really helpful for back pain," he recommends.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises, especially if you have lower-body joint or muscular issues.

"If you feel any extremely sharp pain, always consult a medical professional."

How to do a seated short foot exercise

• Sit on a chair with your feet flat on the floor in front of you.
• Without curling your toes, try to draw the ball of your foot toward your heel. You will feel the arch lift slightly off the floor.
• Hold for around 5 seconds.
• Slowly lower back to a relaxed state.
• Repeat for several rounds or up to 60 seconds, then switch sides.

Here's what happened when I tried it

As Ghosh mentions, any tightness or limited range of motion in the feet and ankles can have a cascading effect higher up the body, especially along the joints. That's why it's important to zoom out when looking at injuries and health conditions and look holistically at the issue and where it might originate.

I've been experiencing a little low back pain recently, and I have horrifically tight ankles and sensitive feet, not to mention I spend more time than I'd like sitting at a desk, not always paying attention to my posture.

I wanted to find a solution for fixing desk posture, and while this exercise alone isn't a cure-all, it has certainly helped me relieve tension in my feet and ankles using dorsiflexion of the foot, which has actually helped relieve tension in my back.

Foot exercises are great for stability and balance and help improve foot-ground connection during exercise, whether that's playing sports or lifting heavy weights. It can also feel grounding (quite literally), which is useful for reducing anxiety and stress, not to mention feeling more stable during squats and lifts.

I love this move because it's functional, moving your body in a natural movement pattern. Relieving tightness and building range of motion here can translate to other activities like climbing or running, and spending some time working on the feet can help proprioception, neuromuscular control and joint stability, too.

Will I continue doing this exercise? Absolutely. Give it a try and let us know how you get on in the comments!

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I’ve said it before, and I’ll say it again — the right exercise routine for you is the one you want to do. Someone who proves my point is actor Julie Andrews, 90, who shared the simple workout routine she does "most days" to stay in shape.

Staying active as we get older is essential for longevity, balance, and fall prevention. Simple resistance training, even using just your body weight, can help slow and even reverse the muscle loss that comes with aging. This can help build the functional power you need to complete daily tasks, such as standing up from a chair or carrying a bag of groceries.

What is Julie Andrews’ go-to workout?

Two years ago, the "Sound of Music" star told Yahoo Life: “I have all my life worked out first thing in the morning or something like that — a little less so these days.” She shared that her routine consisted of 30 minutes of yoga and ballet. Telling Woman & Home in 2000, "I work out as little as I can for as much gain as I can. Yoga and a little bit of ballet — only 30 or 40 minutes every other day. I keep supple for myself more than for roles."

Along with this, walking has always been part of the actor’s fitness regime: "I was trying to get myself ready for a stint at the London Palladium. And I knew I needed more energy than I could possibly muster. So I decided to go for brisk walks every day. And I started to walk up to the farm and around because there are many hills and steep inclines, and that really gets the legs strong," she told Theatre Week in 1993.

What are the benefits of yoga and ballet barre for seniors?

Both yoga and ballet barre are forms of low-impact exercise, ideal for seniors. Both can help build flexibility, with yoga especially focusing on joint mobility and barre focusing on muscle endurance and balance.

Yoga is a great way to ease stiffness in the hips, knees, and spine without putting pressure on the joints. You’ll also be gently working one side of the body at a time, directly improving your balance, which can help prevent falls.

Barre can be a little more intense than yoga, but it is a fantastic way to improve your single-leg stability and balance by strengthening the small stabilizer muscles around the feet and ankles. You’ll be doing lots of reps of the same low-impact exercises to strengthen the glutes, thighs, and deep core without putting too much impact on your joints.

Unsure where to start? Try this simple 20-minute barre workout that uses just your body weight to build strength. Remember, if you’re currently recovering from an injury, this might not be the right workout for you and your body — always seek personalized advice from a qualified professional if you’re unsure.

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Once the best carbon plate running shoes were established as the fastest option for race day, it was only natural for plates to start appearing in training shoes as well, and for a few years, these plated super-trainers were all the rage.

That era seemed to be ending, however, with a wave of plate-free super-trainers taking their place, led by shoes like the Adidas Adizero Evo SL and Asics Megablast, as runners opted for a more natural, plate-free experience outside of race day.

The New Balance SuperComp Rebel v1 might be the shoe to bring plated trainers back to the fore. It’s one of the best running shoes for fast training I’ve ever tested, with a lightweight, springy and fun design, and the plate helps you to keep pushing during workouts.

While it’s not cheap and some runners might well still prefer a lightweight, plate-free shoe like the Evo SL or Dynafish Xiaonian for workouts instead, the SuperComp Rebel v1 is an outstanding fast trainer and a shoe I’ll continue to use in my own rotation.

I've been putting the shoe through its paces, along with Fitness Editor Jane McGuire. Read our New Balance SuperComp Rebel v1 review below.

New Balance SuperComp Rebel v1 review: Price and availability

The New Balance SuperComp Rebel v1 launched in August 2026 and costs $200 in the U.S. and £180 in the U.K., making it considerably more expensive than the New Balance Rebel v5, which is $145/£140 and doesn’t have a plate.

It’s priced in line with most super-trainers, but there are some notable fast training alternatives that come in cheaper, like the Adidas Adizero Evo SL and Dynafish Xiaonian.

New Balance SuperComp Rebel v1 review: Design and fit

NHF: The SuperComp Rebel v1 is currently available in four colors, including the angora with slate grey model I tested.

It’s quite a tight-fitting shoe, but I was just about OK in my normal running shoe size. If you tend to be big for your size, however, I’d consider going half a size up.

The shoe has a 4mm drop and a stack height of 40mm at the heel and 36mm at the forefoot, so it’s a well-cushioned shoe if not as maxed out as some.

At 7.9oz in a US men’s size 9.5, the SuperComp Rebel v1 is lightweight given the high stack, if not as light as true racing shoes like the New Balance SC Elite v6, which are closer to or under 7oz.

JM: I tested the SuperComp Rebel v1 in a pistachio colorway, which is beautiful. Like Nick, I found this to be a tight-fitting shoe. I normally go up half a size in New Balance, but I went up a full size in the SuperComp Rebel v1.

Upper

The SuperComp Rebel v1 has a lightweight, breathable mesh upper with a little padding around the collar.

It’s not as plushly padded as the uppers on cushioned shoes built for easy runs, but I found it perfectly comfortable on all my runs and had no issues with rubbing or hot spots.

Midsole

The midsole in the SuperComp Rebel v1 is made from the same supercritical aliphatic TPU as the SC Elite v6 and delivers a very energetic, bouncy ride.

It’s the biggest upgrade on the shoe compared with past plated trainers from New Balance I’ve tested, like the SuperComp Trainer v3, making the SC Rebel v1 lighter and more responsive.

Running through the foam is a carbon-infused Pebax plate, which is a little more flexible than the plate on the SuperComp Elite v6, to make the SuperComp Rebel v1 more comfortable for regular use in training.

Outsole

The SuperComp Rebel v1 uses PU rubber to cover the forefoot and heel of the shoe and I’ve found that it grips well in wet and dry conditions.

A large cutout runs down the center of the shoe, which reduces weight and shows off the plate in the midsole. I found that if you run on gravel trails, you can be sure this cutout will pick up the odd stone that needs to be removed ASAP to avoid damaging the plate.

For a lightweight, speed-focused shoe, the Rebel v1 has quite a wide base, which improves its stability, even though it’s still a pretty wobbly, soft shoe.

New Balance SC Rebel v1 review: Running performance

NHF: I used the SuperComp Rebel v1 for a variety of training runs during my testing, including workouts with short one- and two-minute reps, a steady 10-miler and a threshold session running six-minute reps at around half marathon pace.

While I mostly did faster runs in the shoe, I also tested it with some easy running to see how it fared as an all-rounder that can handle all your training.

It impressed me most at speed. The springy midsole and plastic plate produce a ride that’s almost as fast as a full carbon racing shoe, and I loved doing both short and long interval workouts in the SuperComp Rebel.

The bounce from the midsole also holds up throughout long runs, like the steady 10-miler I ran in the shoe, and the SuperComp Rebel v1 could be a good racing option for longer events if you don’t enjoy the feel (or high price) of pinnacle racers.

I also enjoyed using the SuperComp Rebel v1 for my easy runs, even if it’s not the most stable or supportive shoe. It works best in a running shoe rotation alongside a more cushioned and stable daily trainer for easy runs, but if you want one shoe for everything and like speedy sneakers, it would be a great pick.

JM: Like Nick, I mainly wore this shoe for tempo sessions and easy runs. I immediately loved how bouncy and exciting this shoe feels underfoot. If you're looking to travel with one pair of running shoes and get all your sessions done, this is the shoe you'll probably reach for. It's an exciting shoe to run in.

Should you buy the New Balance SuperComp Rebel v1?

The SuperComp Rebel v1 is the best New Balance running shoe I’ve tested in years, maybe even ever. It’s fast, bouncy and fun to run in, especially when doing workouts.

Thanks to the excellent midsole foam, it’s a clear step up from New Balance’s other speed-focused trainers, like the Rebel v5 and SC Trainer v3, though the Rebel v5 is a bit more comfortable and stable for easy efforts.

There are cheaper alternatives that are also brilliant for faster training, though, especially the Adidas Evo SL and Dynafish Xiaonian, and those who want a more supportive and stable super-trainer could look at the Asics Megablast instead.

It’s the best plated trainer on the market right now, though, in my opinion, outperforming previous favorites like the Saucony Endorphin Speed 5 and Hoka Mach X3.

Unless you use a true carbon racer for your workouts, the SuperComp Rebel v1 is as good as it gets for fast training, and it’ll stay within easy reach for my own marathon

Having a strong core is essential as you get older — it protects your lower back from injury, helps maintain good posture, and reduces your overall risk of injury. Someone keen to spread this message is fitness advocate (and supermodel) Gisele Bündchen, famous for her sculpted midsection.

In a video posted to her Instagram, Gisele shared that “even now, at 45, I feel super strong” thanks to these five “slow, intentional” Pilates exercises. The model credits the exercises with helping her rebuild her core following the birth of her third child and says she wishes she had known about them sooner.

Gisele adds in her caption, “I'm not a doctor or physical therapist. This is simply me sharing my personal postpartum experience and what worked for my body. Everyone is different, so please listen to your body and check with your healthcare provider before trying anything new.”

What are the exercises?

All of these Pilates exercises work on the deep core muscles and pelvic floor. You won’t need any additional equipment, but using one of the best yoga mats can keep things more comfortable.

Gisele says she started with sets of 5 reps of each exercise before moving on to sets of 10. She now does sets of 20 reps.

1. Bear plank lift

• Start on all fours, with your wrists stacked underneath your shoulders and your knees bent at 90 degrees.
• Push into the floor and tuck your toes. Inhale and engage your abs, thinking about squeezing your belly button to your spine as you push the floor away.
• As you exhale, lift your knees a few inches off the floor and hold here for a few seconds.
• On your next inhale, tap your knees back to the floor and repeat.

2. Bear plank knee tap

• Maintaining the same bear plank position as above, keep your knees hovering a few inches above the ground throughout.
• As you inhale, engage your core and lift to tap your knees together underneath your body.
• On the exhale, take them back to your starting position.
• Keep tapping your knees and gently lifting and lowering in each position.

3. Bear plank twist

• Your abs will probably be screaming by now, but while remaining in the bear plank with your knees hovering off the floor, rotate your hips to one side, lowering the opposite knee to the floor.
• Keep your abs engaged throughout and your shoulders steady as you keep switching sides.

4. Bear plank toe tap

• You’ll hold your bear plank position and tap one foot, then the other, a few inches out to the side.
• Keep your core engaged and your hips level throughout.

5. Bear plank knee drive

• For the final exercise, hold your bear plank and bring one knee in toward your torso — this doesn’t have to be a big movement; it’s not a mountain climber.
• Return to your starting position and repeat on the other side.
• Think about keeping your core engaged and your hips level throughout.

What are the benefits?

As you’ll soon find out if you attempt Gisele’s routine, the bear plank is a killer isometric hold that blasts your deep core. Your abs have to stay engaged to support your body weight in this move, and your quads will also be getting a workout.

Unlike crunches or sit-ups, the bear plank works your core while keeping your spine neutral. This protects your lower back and also works your shoulder and upper back stabilizers. The bent-knee position makes it easier to keep your pelvis in a neutral alignment, too. It’s important to think about engaging your pelvic floor muscles during this move — I like to imagine I’m sucking my abs up and in.

It’s likely these low-impact moves will raise your heart rate, and you’ll probably feel the circuit in your shoulders, core, and legs once you’ve finished. Hats off to Gisele; this might be my new go-to ab routine.

More from Tom's Guide

We're in a sleep crisis. We know we're tired, we know it's affecting our wellbeing, but we don't know what to do about it. Enter the sleep tracker, an at-home device that delivers better understanding of your shut-eye, without you having to lift a finger.

However, a new lawsuit alleges that wearable giant Oura is preying on our sleep woes by promising accuracy it can't deliver. Like all the best sleep trackers, the Oura Ring claims to identify sleep stages and patterns, offering data down to the minute. But is it skill or guesswork?

I write about sleep for a living so even as an Oura Ring wearer, I admit it's not going to give 100% accuracy. But before you toss your Oura Ring 5 into the ocean like a dramatic divorcee, the Oura Ring's "guess work" can still help you sleep — here's how.

• The Apple Watch Series 12 is meant to be its best yet for sleep tracking but is there still a place for these bulky wearables?

What does the Oura lawsuit allege?

Oura is facing a lawsuit alleging that the company is misleading users about the accuracy of its sleep tracking.

Oura says that the Ring 5 is the "gold standard in wearable sleep tracking," and, according to the suit, has previously claimed "95% accuracy."

The lawsuit alleges it's a claim that Ring can't deliver on, as "sleep happens in the brain, not on one's finger." The complaint continues to allege that Oura uses "guess work" and AI models to deliver a "coin flip’s" chance at accuracy.

Further, the lawsuit states that these practices are "deceptive." And that by falsely offering consumers an accurate understanding of their sleep, Oura is preying on the ongoing sleep crisis.

Oura claims the lawsuit is "baseless" and stands behind its sleep tracking.

How accurate is the Oura Ring?

No, your Oura Ring can't deliver the accuracy of polysomnography (PSG). These overnight sleep studies are the real gold standard in tracking. But that doesn't mean you should dismiss at-home sleep trackers, either.

"The healthiest approach is to view sleep trackers as helpful guides rather than report cards," says Dr. Shireen Emad, expert at Watches2U.

The Oura Ring 5 measures sleep through a variety of variables. Your heart rate, heart rate variability, respiratory rate, body temperature and movement are all collected. This is then fed into an algorithm, trained on a large set of sleep data, which estimates your sleep stage. Oura claims that compared to PSG, this algorithm achieves 79% agreement.

But yes, that still leaves room for 21% disagreement.

“Sleep trackers can be incredibly useful tools, but it’s important to remember that they provide estimates rather than perfect measurements," Dr. Emad explained to me.

For that reason, if you suspect you're experiencing insomnia, long-term sleep deprivation or sleep apnea, we recommend speaking to a healthcare professional.

Is 79% accurate sleep tracking any good?

The Oura Ring 5 provides a generally accurate overview of your sleep. For most of us, that's good enough.

Where the Oura Ring — and other wearables — struggle is typically sleep stages. (This is focal to the lawsuit.) Sleep stages describe what's happening in your body during the night. Most wearables break sleep into three areas: light (or core), REM sleep and deep sleep.

But with just 79% accuracy, every second of your sleep isn't going to be divided into the right stage.

However, Dr. Emad warns getting too caught up in minute-by-minute sleep stages can leave you missing the bigger picture.

"When used sensibly, [sleep trackers] can improve awareness and encourage positive habits," she said. "One of the biggest mistakes people make is treating the data as an absolute judgement on how well they slept."

That means you don't need to know if you spent 85 or 91 minutes in deep sleep last night. (The lawsuit notes a Nature study found Oura underestimated deep sleep by just 5.98 minutes.) Instead, focus on whether you're regularly missing your deep sleep targets... and how you feel the next day.

"Technology should complement how you feel, not override it,” said Dr. Emad.

Why the Oura Ring 5 is still one of my top-rated sleep trackers

If you're concerned about your sleep, contact your healthcare professional to find out more about booking a sleep study. But if you just want to learn more about your snooze, here's why I'm still using my Oura Ring.

1. Comfort

Polysomnography delivers the most detailed insight into your sleep. But even if you can afford to do a sleep study every night, you probably won't want to.

PSG requires a lot of equipment. Tubes, sensors, recordings... one recognized down fall of these tests is that many struggle to sleep with all that going on.

The Oura Ring 5, on the other hand, is one of the smallest wearables on the market. I don't even notice I have it on at night.

2. All-day tracking

Good sleep is more than just the hours spent in bed. Your daily activities build adenosine (sleep pressure), hours awake determine your circadian rhythm (sleep-wake cycle), while stress tracking can help you understand your cortisol levels (the awake hormone).

By tracking throughout the day, Oura Rings and other wearables create a wider impression of your health. All of which contributes to your sleep quality.

3. Accurate sleep trends (largely)

As Dr. Emad explained, often the best measure of your sleep isn't your daily score but your monthly trends. And one trend the Oura is excellent at tracking is when you go to bed and when you get up.

Sleep time and wake time are two big indicators of sleep consistency, which builds sleep quality. (Your body clock thrives on routine.) Going to bed at the same time every night might even help you live longer.

Although the Oura Ring 5 might not nail the exact moment you fell asleep, wearing it nightly helps track patterns. From that, you can build sleep habits. For example, a quick glimpse at my data shows I've started lingering in bed after waking up — which might be why I've felt lethargic in the morning.

My sleep tracking favorites

There are some components of fitness that you really want to keep a hold of (in this case, quite literally) as you age, like grip strength and balance. That's because a strong grip is associated with better longevity.

Below, I cover a quick 60-second grip test you can do using heavy weights like dumbbells or kettlebells. Can you do it? Find out what it means for your health.

60-second grip test: Farmer's hold

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

The test

• Farmer's hold, 60 seconds: Grip two heavy weights such as dumbbells or kettlebells and place them just outside your feet.
• Stand with your feet hip-width apart. Engage your core and sit your hips back to lower, then pick up your weights with a straight back and proud chest.
• Drive up through your legs to stand, fully extending the knees and hips.
• Hold the weights by your sides without moving.
• Once you reach your limit, sit your hips back and lower the weights to the ground. Try not to drop them.

As a general rule of thumb, guidelines suggest a male should be able to carry his body weight split between both hands, with 50% in each hand. More advanced lifters may be able to hold their body weight in each hand. For women, this is roughly up to 75% of body weight split between sides. It will ultimately depend on your body weight and fitness level.

As a minimum, try to hold for at least 30 seconds. Ideally, aim for 60 seconds to 2 minutes; if you can hold above 2 minutes, this is an incredibly good indication of strength and future longevity.

Why does it matter?

Your ability to grip and squeeze powerfully has been linked to biological aging and can tell you a lot about overall strength. Did you know that research shows grip strength is a key indicator of longevity? Those with a weaker grip have a higher risk of mortality, according to the data.

Grip strength is a form of functional strength, indicating how well you can perform daily tasks, like opening a door or a jar. But let's not get morbid here: this test isn't a direct measure of when you're going to die — let’s not get carried away — but it does indicate how independent you can remain and how fast you age, as grip strength begins its decline around 50.

Your grip can also reflect important markers like bone density and muscle mass, with a weaker grip increasing your risk of developing chronic diseases or becoming frail, all of which increase the likelihood of early mortality.

The good news? It's a pretty simple fix with consistency and the right type of exercises. Think of adding grip exercises into your routine, including anything that involves holding weights, like the farmer's hold or farmer's carry, and exercises like dead hangs.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

When we talk about mobility, we’re not just referring to how well you move. Mobility is how well your joint can move actively through its intended range of motion. Incorporating mobility exercises into your routine is important, especially as we get older, as it can help relieve chronic joint pain and stiffness, prevent injuries, and help build and maintain maximum muscle strength.

Mobility exercises are typically different from flexibility exercises or passive stretching. With a mobility exercise, you’ll actively be moving a joint through its full range of motion. This helps enhance the mind-muscle connection and work on the functional movement you need to help improve your posture.

Yet if you’re a beginner or returning to exercise following an extended break, it can be tricky to know where to start. To help, I spoke to Jen Rulon, a 15-time Ironman triathlon finisher with a Master's degree in kinesiology. Rulon has over 20 years of experience as a fitness coach and has shared the following mobility circuit.

What are the exercises?

“You can do this heading into your 40s, 50s, 60s, and beyond,” Rulon explains. She advises you to focus on doing the simple circuit two to three times a week to start with, and you’ll soon notice a difference in your overall mobility.

You won’t need any additional equipment for this workout, but using one of the best yoga mats can help keep things more comfortable.

Glute Bridge: 10-15 reps

Why: The glute bridge opens the front of the hips, which can typically get stiff if you spend a lot of time sitting down behind a desk, and can help restore correct pelvic alignment.

Here’s how to do it:

• Lie flat on your back on your exercise mat. Bend your knees and place your feet flat on the floor, hip-width apart. Rest your arms by your side.
• Engage your core, sucking your belly button into your spine and tilt your pelvis slightly to press your lower back into your exercise mat.
• Drive through your heels to lift your hips off the mat until your knees, hips, and shoulders are in a straight diagonal line. Squeeze your glutes at the top of the movement for a couple of seconds.
• Lower your hips back to your exercise mat slowly and with control. Lightly touch your glutes to the floor before lifting them back into your next rep.

Scorpion: 60 seconds each side

Why: The scorpion stretch is a dynamic movement that opens tight hips, the lower back and chest muscles.

Here’s how to do it:

• Lie face down on your exercise mat with your legs extended behind you. Place both arms out to your sides in a “T” position, with your palms facing down. Rest your forehead gently on the mat.
• Lift your left leg slightly off the floor and bend your left knee to a 90-degree angle so the sole of your left foot points toward the ceiling.
• Contract your left glute to drive your left heel up and across your body toward your right hand. Lift your left hip off the floor as your foot reaches across, then let your torso naturally twist while keeping both shoulders flat on the floor.
• If you can, lightly tap the floor behind you with your left foot, hold for a couple of seconds, then slowly reverse the rotation back to your starting position.
• Rulon recommends doing 60 seconds on each side.

Pigeon pose: 60 seconds each side

Why: The pigeon pose is a fantastic exercise for opening the deep hip rotators and hip flexors. It can help improve pelvic alignment and squat depth, as well as relieve pressure on the lower spine.

Here’s how to do it:

• Start on all fours in a tabletop position. Bring your right knee forward and place it on the floor behind your right wrist. Angle your right ankle toward your left wrist, so your front shin lies diagonally across the mat.
• Extend your left leg back behind you so your thigh is flat on the floor and the top of your left foot is resting on the mat. Keep your hips square to the front. Don’t collapse on your right glute; instead, imagine you have a light on each hip, and you want to keep both shining forward like headlights.
• Inhale and press your fingertips into the floor to lift your chest and lengthen your spine.
• If it feels comfortable to do so, walk your hands forward and lower your torso over your front shin, resting on your forearms as you exhale. Hold here, taking slow, deep breaths.
• Slowly move back out of the stretch and switch sides.

Cat-cow: 10-15 reps

Why: The cat-cow is an effective, low-impact way to work on your spine mobility. By moving the spinal column back and forth through flexion and extension, it can help relieve stiffness caused by prolonged sitting.

Here’s how to do it:

• Start on your hands and knees in a tabletop position. Make sure that your wrists are directly beneath your shoulders and your knees beneath your hips. Keep your head and neck in a neutral position with your gaze down to the floor.
• From here, inhale and tilt your pelvis back, dropping your belly button to the floor. Lift your chest, gaze, and tailbone toward the ceiling, and draw your shoulders down away from your ears. This is the cow pose. Breathe here for a few seconds.
• Then exhale and tuck your chin to your chest, pull your belly button in toward your spine and arch your upper back toward the ceiling, like a stretching cat. Push through your hands to broaden your shoulder blades.
• Slowly move between the cow and cat, focusing on moving through each segment of the spine rather than rushing the movement.

90-90 hip switch: 10-15 reps per side

Why: This is an essential move for opening tight glutes and hip flexors. You’ll be moving your hips through internal and external rotation, helping lubricate the joints as you do so.

Here’s how to do it:

• Sit on the floor with your knees bent and feet flat. Let both knees drop to the right side so they rest flat on the floor. Adjust your posture so that your front leg forms a 90-degree angle at the hip and knee, and your back left leg also forms a 90-degree angle.
• Sit up as tall as possible. Place your hands on the floor behind your hips for support if you need it, but as your mobility improves, aim to keep your hands off the floor.
• Think about keeping your heels pressed to the floor as you lift your back (left) knee off the ground and rotate it to the left side. Allow your front knee to follow the movement, sweeping both legs to the left.
• Pause for a few seconds, then rotate back to your starting side.
• Repeat for 10-15 controlled reps per side.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Zone 2 training is pretty popular, which involves staying within a low heart rate zone for the duration of your cardio efforts (in other words, slowing things right down). But have you heard of Zone 0 training? Well, zone 0 is having a moment, so let's discuss why.

This approach to workouts takes little effort and is pretty low-impact, too. We live in a chaotic world right now, so many of us personal trainers are encouraging clients to include more mindfulness in their daily routines, and zone 0 ticks that box perfectly.

Below, I discuss why zone 0 training is becoming popular, how to do it and the advantages. Grab a coffee and let's dive in.

What is Zone 0 training?

Activities like gentle walking, stretching and mobility routines, or gardening all count as zone 0 activities. They involve moving slowly, focusing on your breathing and feeling connected to your body; in other words, active recovery.

This could include micro-movement workouts or exercise snacking peppered throughout the day, or just getting up and moving around more often. The idea is to lower cortisol levels, reduce systemic inflammation and help clear the by-products of exercise such as lactate.

That doesn't mean you have to let go of your existing training regimen, but instead, try to include one or two days of zone 0 training per week. If you're not sure whether an activity counts, ask yourself this: "Am I exercising at a conversational pace?"

As you breathe, slow it down, breathing down into your stomach while lightly bracing your core. Imagine inflating and deflating a balloon; keep your breathing evenly paced while you move.

What are the benefits?

Here are some of the benefits you can expect.

Accessibility

Not everyone wants to power through marathon training or HIIT workouts, so zone 0 training carves out space for people to enjoy gentle movement for the love of it. This makes it accessible, achievable and beginner-friendly, and any movement you can accumulate during the day contributes toward a healthy metabolism, reduced sedentary time and calorie burn.

Mobility

I'd argue we don't spend long enough on mobility routines as a whole, and any personal trainer or coach will tell you how important this is for boosting performance and keeping you strong and injury-free as you age. Zone 0 training allows for more mobility work and lower-intensity movement, allowing your body to recover and rebuild.

Mindfulness

If you, like me, struggle to sit in meditation or work through breathing exercises, this is a quick way to include moments of mindfulness in your day without it feeling like a chore. This can help reduce stress, lower cortisol, improve anxiety and boost mood.

Gentle cycling, low-intensity yoga, light mobility work, walking, or even doing chores all count and will help you manage fatigue and potential overtraining. It's also a great way to improve your relationship with exercise, especially if you're a beginner or someone returning to movement after pregnancy, injury, or a health condition.

Physical health

Exercise helps improve key metrics like lowering blood pressure, improving glucose control and circulation and boosting cardiovascular fitness, strength and muscle mass, depending on what you do. A 2022 review published in The Lancet found that taking more steps daily lowers the risk of mortality, and it doesn't matter if you walk fast or slow.

The researchers suggest that older adults (60+) benefit most from around 6,000–8,000 steps a day, while younger adults see the biggest gains at 8,000–10,000 steps, as an estimate.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Is zone 0 training enough?

As a trainer, I am a huge advocate for including low-impact activities in your schedule, but would I recommend it without higher-intensity cardiovascular training or resistance routines? Well, it depends.

For most healthy adults, I recommend a mix of cardiovascular and strength-building activities to maintain a healthy heart and set of lungs and to build strength, balance and muscle, especially at an older age.

But if you are just returning to exercise, zone 0 training is a valuable way to ease yourself into movement and build confidence, and I definitely recommend it alongside your regular routine. It can help you stay active, support recovery and build consistency, while still leaving room to explore more challenging workouts.

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Forget the Oura Ring 5; I just got my first look at the new Circular Ring 3 Pro and Circular Ring 3 Slim at IFA in Berlin, and they just might be the smartest smart rings... well, ever.

When I reviewed the Circular Ring 2 a year ago, I praised it for great battery life, lots of wellness insights, and heady features like ECG monitoring with AFib detection. However, a buggy app held it back.

Since then, Circular has completely overhauled the companion app and, perhaps more impressively, doubled down on supported smart features for the new rings.

With that in mind, here are the three biggest ways the Circular Ring 3 beats the Oura Ring 5 (the best smart ring of 2026 so far).

1. Haptic feedback

While the original Circular Ring had haptic feedback, the brand ditched the feature in the Circular Ring 2. Well, apparently folks missed it, because it's back in both the Circular Ring 3 Pro and 3 Slim.

Haptic feedback can be used as an alarm, a medication reminder, or to guide you through built-in breathing exercises. You can also set the Circular 3 to vibrate for vital health alerts, like a low heart rate.

Down the road, the list of haptic functions will likely expand to include other customizable options.

How strong are the vibrations? I tested the haptic feedback on the Circular Ring 3 and found it subtle but noticeable; I'm especially curious if it's powerful enough to wake a deep sleeper.

Either way, haptic alerts are a feature that seems to be slowly appearing in more wearables, like the Fitbit Air and RingConn Gen 3, and one I'd love to see Oura knock off.

2. NFC payments

Up until recently, most smart rings didn't offer all that much "smartness" outside of health and fitness insights. Now, Circular is upping the ante with onboard support for NFC payments, another feature I got to demo on the IFA show floor.

Simply hold the ring on an NFC surface and wait for a small vibration to confirm your payment was successful; that's it! Better yet, the Circular Ring 3 Pro and 3 Slim support both Visa and Mastercard.

3. Slimmer, lighter design

Finally, the Circular Ring 3 Slim — which lacks some of the more advanced health features and heady battery life of the Pro — is both narrower and lighter than the Oura Ring 5, which recently set the standard for smart ring comfort.

That said, the Oura Ring 5 is ever-so-slightly thinner than the Circular Ring 3 Slim, but much thinner than the Circular Ring 3 Pro.

What are your thoughts on the latest Circular Ring 3 Pro and Circular Ring 3 Slim? Do you think they give Oura and the competition a run for the money? Let me know below.

More from Tom's Guide

• I’ve worn the new Oura Ring 5, and it really is tiny: Here’s why I think it’s the wearable to beat in 2026
• We've tested the best Oura Ring alternatives and there's one I'd recommend over all the rest right now
• I walked 5,000 steps with the Fitbit Air vs Garmin Cirqa — Round 2: We have a new champ

We often talk about building a strong core, but we’re not referring to visible six-pack abs. Instead, we’re referring to the complex network of muscles that wrap around your trunk, acting as your body’s corset. This includes the deep transverse abominis, the obliques, the lower back muscles, as well as the glutes and pelvic floor.

When your core is weak, your spine absorbs more stress as you move and lift, so working on your core strength is one of the best ways to manage and prevent lower back pain. Your core also helps overall balance and prevents falls.

Yet if you’re a complete beginner or returning to exercise following an extended break, it can be difficult to know where to start. Luckily, you’ve landed in the right place. I asked certified personal trainer and strength coach Amy Kiser Schemper for a simple home workout that can build core strength and stability.

Read on to find out more. As always, if you’re pregnant or postpartum, or you’re exercising with an injury, it’s always best to seek personalized advice from a qualified professional.

What is the workout?

The workout consists of three different circuits, all with three exercises. Schemper says to do each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuits for a longer workout.

When these exercises feel easy, increase the intensity by holding a set of dumbbells. Check out the best adjustable dumbbells for working out at home.

Circuit 1

• Squat and rotational reach: Stand with feet hip-distance apart and sit back into a squat, keeping your chest lifted. As you stand out of the squat, rotate your torso and reach one arm overhead and across your body. Return to the center and repeat on the opposite side.
• Standing knee cross: Stand tall with your core engaged and posture upright, with hands behind your head. Slowly lift one knee across your body, bringing a knee toward the opposite elbow. Return to standing and repeat on the other side.
• Single-leg balance hold: Stand tall and shift your weight onto one foot. Lift the opposite foot off the floor and hold your balance while keeping your hips level and core engaged. Repeat on the opposite side. Place one hand on a wall, sturdy chair, or counter for added balance if needed.

Circuit 2

• Bridge hip lift: Lie on your back with knees bent and feet flat. Engage your core and lift your hips toward the ceiling, squeezing the glutes and hamstrings while staying connected to the abs. Pause at the top, then slowly lower your hips back to the floor.
• Dead bug: Lie on your back with arms reaching toward the ceiling and knees bent in tabletop (a 90-degree angle). Keep your core tight, and slowly extend the opposite arm and leg toward the floor. Return to the starting position and alternate sides.
• Lying knee drop: Lie on your back with knees bent and feet flat, or lift your legs into a tabletop position for more challenge. Keeping your core engaged and hips stable, slowly lower one knee toward the side without allowing your pelvis to rotate. Return to center and alternate sides.

Circuit 3

• Bird dog: Come to the mat on your hands and knees with your hands under your shoulders and knees under your hips. Keep the core pulled in and slowly extend one arm and the opposite leg. Keep your hips and shoulders square to the floor. Pause, then return to the starting position and switch sides.
• Plank singles: Start with your torso and legs facing down on the mat, lifting up onto your elbows. Using your core to control the movement, slowly lift onto your knees, trying to only use your abs to lift. For an added challenge, continue to lift up to the toes in a full plank position. Hold for a count at the top, then slowly return to the starting position with control. Minimize movement through the hips and shoulders — the goal is to create and control the movement primarily with your core.
• Side plank hip lift (on knees): Begin on your side with your knees bent and your elbow directly beneath your shoulder. Lift your hips off the floor to create a straight line from your shoulders to your knees. Slowly lower your hips toward the floor, then lift them back up. Keep your core tight and avoid rotating your torso. Repeat on both sides.

More from Tom's Guide

Running really is having its moment; suddenly, everyone seems to be outdoors, wearing the best running shoes and logging their times on Strava or Runna. But for those with joint issues, it might be inadvisable to run. In which case, you need a low-impact alternative to running that still builds strength, raises your heart rate and helps you burn calories.

I'm a personal trainer, and this is my five-move low-impact workout for those of you with joint pain or who, for whatever reason, aren't running. Even if you are a keen runner, I encourage strength training throughout life to maintain as much muscle mass, strength, mobility and balance as possible; it'll make you a stronger runner and less prone to injury, too.

If you experience pain at any time during this workout, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

Watch: 5-move full-body workout

First, let's look at the moves.

• Kettlebell or dumbbell swings: Glutes, hamstrings, core, hips, back, shoulders. Why it replaces running: Without running, your heart rate will still rise as you use an explosive hip hinge to drive the weight upward, training the entire posterior chain (the back of the body) — the muscles that running often neglects unless you do a lot of uphill work. Why it's low-impact: Your feet stay planted, so force is absorbed horizontally through the hips and core rather than vertically down through the joints.
• Bear crawl waves: Shoulders, chest, core, quads, wrists, forearms, hamstrings, ankles. Why it replaces running: Your upper and lower body work together (similar to a sprint gait), while building mobility and articulating the spine. Why it's low-impact: You maintain four contact points, removing impact on knees and ankles as you move horizontally.
• Thrusters: Full body — legs, glutes, core, shoulders, triceps, chest. Why it replaces running: Thrusters combine a squat with an overhead press, working the full body, including muscles you use for running, while raising your heart rate in one fluid motion. It's peak metabolic conditioning. Why it's low-impact: Again, your feet are connected to the ground, so there's no repeated jumping or impact bearing down on your joints.
• Speed skater taps: Glute medius (outer glutes), quads, hips, hamstrings, core, arms, shoulders, adductors. Why it replaces running: Lateral skater movements train side-to-side stability using a different plane of motion from standard running, which can improve agility for sports like soccer. This also strengthens the hip stabilizers and helps protect your knees, but try to stay light on your toes. Why it's low impact: You don't need to hop; step side to side if you prefer. Keep one foot planted at all times while moving at a smooth tempo, keeping a soft bend in the knees.
• High-knee drives: Hips, glutes, core, hamstrings, quads, calves. Why it replaces running: Variations of high-knee exercises are used to mimic running while strengthening the muscles used. This version removes the impact as you keep one foot planted while lifting the other leg against resistance. This will also train the knee drive used in sprinting. Use a band around your feet or knees if you have one, or loop your foot through a kettlebell. Why it's low-impact: Soft knees without constant force or jarring joints.

The workout: Breakdown

• Minute 1: 12-15 x Swings
• Minute 2: 12-15 x Bear crawl waves
• Minute 3: 10-12 x Thrusters
• Minute 4: 20 x Speed skaters
• Minute 5: 8-10 x per side High knee drives
• Complete 5 rounds.

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This is a 25-minute EMOM workout, which means Every Minute On the Minute. Complete the given reps within the minute, then rest for the remainder of the minute. In the next minute, complete the given reps of the next exercise, then rest, and so on. Focus on keeping the tempo high to keep your heart rate raised.

Everyone has a mix of fast-twitch and slow-twitch muscle fibers in the body. Your fast-twitch fibers are trained during speed and power and sustain exercise for shorter bursts (think sprinting); slow-twitch fibers typically sustain longer, slower efforts (think a long run or steady-state run).

To increase functional fitness, try to focus on both to maintain endurance, power, speed, balance and reaction time.

Choose weights that challenge you without compromising speed. Aim for around 10-15 seconds of rest per round, adjusting your reps if needed. Keep your core engaged and focus on the quality of your reps. I recommend a set of the best adjustable dumbbells or kettlebells for this routine and a band.

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