Latest articles by Sam Hopes
You don't need a gym membership to unlock stiff joints — if you've been sitting for more than 3 hours, your spine needs this exercise
Unlock your spine and hips after a long day of sitting at your desk with the reverse supine twist.
I found a stretch that feels better than pigeon pose for releasing tight hips and glutes, and it's a game-changer for me
If you find the pigeon pose uncomfortable, the cow-face yoga pose can help relieve tight hips and glutes.
A yoga instructor shares the perfect 5-move 'micromovement' routine to prevent prolonged sitting, so I tried it for myself
A yoga instructor shares her five essential exercises for a micromovement routine that breaks up sedentary time during the day.
A yoga teacher told me to make this one simple tweak to pigeon pose, and it's transformed how I stretch my hip flexors
Pigeon pose is a deep hip and glute stretch, but this simple adjustment can improve the exercise for many people.
I train clients over 60, and this is one exercise I use to build lower-body mobility, strength and stability
Do you find lunges uncomfortable? Add the platypus walk to your routine and improve lower-body mobility, strength and stability.
We know that core workouts build strong ab muscles, but what move should you start with for strength and stability after 50?
You can replace sit-ups with core exercises like the bear plank opener, which strengthens your hips and blasts your abs and shoulders.
I'm a personal trainer: Here's why I use the 'floating pigeon' pose to relieve tight hips and sculpt a strong core
Floating pigeon stretch releases tension in your hips and glutes; here's how to do it and the benefits.
I'm a 35-year-old personal trainer trying to build (and maintain) muscle and strength as I age: 3 essential moves I swear by
As a personal trainer, I recommend adding these three exercises to your routine to build a strong body and prevent falls and injuries as you age.
No, not planks or sit-ups — here's the one abs exercise you need for elite core strength and stability without weights
Hollow knee tucks are a bodyweight exercise that strengthens your core and hips without hurting your spine. Here's how to do them.
I’m a personal trainer: I added these 3 balance moves to my daily routine, and they've changed how I move
These three balance exercises can be added to your daily routine to build strength and stability in your joints and muscles.
I'm a personal trainer — all you need are these 3 moves and 15 minutes to build strength and stability
A personal trainer shares a 15-minute workout you can do to build functional strength and stability without heavy weights.
You don't need kettlebell swings to build strength, endurance and power, just these 3 moves and 1 weight
Build full-body strength using these three kettlebell exercises.
"It's never too late to sculpt a strong core without weights, but the earlier you start, the better" — here are 3 moves to try
Lean three beginner-friendly exercises that build functional core strength and stability at any age.
Neither pigeon nor 90/90 — the 'hip aeroplane' exercise is taking off for building stability, mobility and strength
The hip aeroplane exercise increases mobility, opens your hips and builds balance and stability, especially as you get older; here's how to do it.
'Summer glutes' are trending — yoga teacher says bigger glutes could be 'the key to better health,' and these 4 moves are essential
A yoga instructor shares four exercises you can use to strengthen and grow your glutes.
If you have tight ankles or stiff joints, a personal trainer recommends these 3 underrated mobility exercises
Here are three moves that bulletproof your ankles and unlock full-body stability, recommended by a personal trainer who improves mobility in clients.
I've been doing this 1-minute mobility exercise for over 5 years, and it quickly reduces tension in my spine and shoulders
Improve mobility and range of motion in your shoulders and spine using this quick upper-body exercise suitable for beginners.
I struggle with dead bugs so I swapped them for knee tucks — and my deep core strength has never been better
The knee tuck is a core-strengthening exercise that works your deep core muscles to build stability, and here's why I'm using it all the time.
Forget Russian twists — hit your abs and obliques with these 3 dumbbell moves that torch your core
You just need these three moves and a set of dumbbells to build a stronger core and set of abs.
Forget running — this 20-minute walking workout fires up your metabolism and builds functional strength
Build strength and improve cardio without running using this effective 20-minute walking workout.
I'm a personal trainer, you can build 'liquid' mobility and stability after 50 with this 5-move, 15-minute routine
Increase stability and mobility as you age with this five-move routine that only takes 15 minutes.
Forget leg raises — a Pilates instructor swears by this classic exercise for boosting hip mobility and core strength
Leg circles are a classic Pilates exercise for stronger hips and core muscles; here are the benefits.
We test yoga mats for a living — these are the 5 we'd buy
We've tried and tested the best yoga mats from Manduka, Lululemon, Yogi Bare, Liforme and more, to find the best quality and sustainable brands for your practice.
