If you think turning 70 means slowing down, you need to follow Carrie Sisson on Instagram. Sisson, a 70-year-old fitness coach, started taking strength training seriously in her 30s, and at 70, she is stronger than ever.

Below, we dive into Sisson’s go-to exercises for building strength in your lower body — something that is essential for daily functional fitness, as well as improving your overall balance and stability. None of the exercises involve lifting a barbell onto your back, so they are great for anyone who suffers from back pain.

As a reminder, what works for Sisson might not be right for you and your body. If you’re a complete beginner, or you’re returning to strength training following an injury or surgery, it’s always best to seek personalized advice from a qualified professional.

6 exercises to build strong legs, according to a 70-year-old fitness coach

“Back squats are only one of many ways to build strong legs!” says Sisson in her Instagram caption. “Whether your back is bothering you, you’re working around an injury, or they just don’t feel good for your body, there are plenty of other options.

“These are 6 of my favorite exercises to keep training your quads, glutes, and hamstrings without putting a bar on your back! You don’t have to force an exercise that doesn’t feel right just because it’s popular. There are so many ways to train your legs and still make great progress.”

For all these exercises, you’ll need a weight of some sort. You can check out the best adjustable dumbbells for working out at home here.

1. Bar Romanian Deadlift

This exercise is great at targeting the muscles on the back of your body. Holding the bar or two dumbbells, hinge forward at your hips, keeping your back straight, and lower the weights down the front of your shins. Pause at the top, before pushing through your feet and rising back to your starting position.

This exercise “teaches your hamstrings to lengthen under load”, explains Sisson.

2. Split squats

For this exercise, hold a dumbbell in each hand and stand a few feet away from a bench. Place your back foot on the bench, and slowly perform a lunge, dropping your back knee down towards the floor, and lowering until you have a 90-degree bend in your front leg. Push through your front foot to rise back to your starting position.

During this exercise you’re doing “single leg work that builds quad strength, hip stability, and balance while exposing imbalances between sides”, Sisson adds.

3. Hip thrusts

For this exercise, you’ll need a block or box to lie on. If you don’t have this, you can do hip thrusts lying on your back on the floor. Place a bar or two dumbbells against your hips and squeeze your glutes to raise your hips to the ceiling. Pause at the top of the movement, before slowly lowering yourself back to your starting position. Remember to keep your feet flat on the floor, hip-width apart, and to keep your knees at a 90-degree angle as you lift.

“The load goes through your hips, not your spine, so you can go heavy and actually feel your glutes doing the work,” says Sisson.

4. Leg press

You’ll need to have access to a gym to do this exercise. If you’re working out at home, a good replacement would be a goblet squat, holding a heavy dumbbell with two hands in front of your torso instead of on your back.

If you are in the gym, place both feet hip-width apart on the leg press and push the plate away, extending your legs but not locking out your knees, before reversing the movement. The right weight should feel heavy, but not impossible by the final few reps.

Sisson adds to her Instagram caption why this is one of her go-to exercises, saying, “full lower body loading, zero spinal compression, and one of the safest ways to push heavy leg volume.”

5. Step ups

For this exercise, you’ll need a bench or box of some kind that can safely support your weight. Holding a dumbbell in each hand, place one foot on the box in front of you. Push through the heel of the foot on the step, and lift your body until your hip and knee are fully straight. Place the other foot on the step, then reverse the movement, stepping down. Complete all your reps on one side before switching to the other.

Sisson says this is a “functional, unilateral movement that targets your quads and glutes in a way bilateral exercises simply can’t.”

6. Cable kickbacks

If you’re not in the gym, you can do this exercise using one of the best resistance bands, fixed around something sturdy. Remember to do this exercise with good form you’ll want to hinge your torso forwards slightly, engaging your core, and drive the heel of your working leg back behind you, squeezing your glute at the top of the movement.

This is an “isolation finisher that zeroes in on the glute-hamstring tie-in and builds shape from the bottom up!” says Sisson.

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You can improve mobility and build a stronger lower body using just a resistance or loop band and your bodyweight. I wish all my clients would try the routine I designed below, but it's hard to convince people to stick to a consistent mobility routine; most people want to prioritize running, lifting weights, or attending classes (which is no bad thing, either, but I'd love clients to make space for both).

Recently, a 55-year-old client asked if I could design her a short mobility routine she could do at home by just rolling out her exercise mat and using a thick loop band. Below, I share the routine, plus the benefits you can expect.

Just remember, this routine was designed with my client in mind. If you experience pain or feel unwell, stop immediately and seek medical advice as soon as possible.

Watch: Banded 4-move mobility routine

If you're working with an injury or health condition, I recommend seeking advice before starting this routine.

• Banded clamshell x knee drive: 2-3 sets of 6- 10 reps per side
• Kneeling abductions: 2-3 sets of 6-8 reps per side
• Banded internal rotations: 2-3 sets of 6-8 reps per side
• Overhead hip flexor stretches: 2-3 sets of 6-10 reps per side.

What are the benefits?

Many people assume squats, lunges and deadlifts are enough to train hips to be strong. Yes, they're useful, especially the hip hinge movement pattern we see in deadlifts, but it's arguably not enough to really protect your hips as you age.

Your hips help you raise your knees. But they need to rotate, adduct, abduct, stabilize, protect, control and help produce force, too. That's why focusing on strength, range of motion and mobility is useful, especially if you consider yourself an active person.

Rather than just training simple extension or flexion, give these moves a try.

Start with your banded clamshell and knee drive, which focuses on abduction and gluteus medius activation, plus the hip flexors as you drive the knee up. This is about control and as much range of motion as possible.

Next, move to your kneeling abductions. This is an end-range motion, which means you start with your leg already raised and push to lift even further. I wouldn't add a band here, but play around with the height of your step or box. Keep your foot flexed and the weight even between your hands, rather than leaning away from the box.

Up next, banded internal rotations. You'll need to anchor your band to something stable and sit side-on to your anchor point, then feed the band just above your knee. I like to use a block or book between my thighs to activate my adductors (inner thigh muscles) while stabilizing the knee of the working leg. This also tests anti-rotation as you try to resist the pull of the band.

Finally, finish with the hip flexor stretches. Using a bench or sofa allows you to raise your leg and drop into a nice, deep stretch. I would stay on the ball of your back foot and keep your back leg straight as you press the front knee forward over the ankle. An optional extra: raise your arms overhead as you stretch, maybe even holding a weight plate in your hands; this will help you open up the front of your body.

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

I'd classify these as intermediate exercises, and you can play around with the band you use or consider adding weights if you prefer. Start slow and reduce the reps and sets as needed or slow the tempo of each move down to increase overall intensity. Try adding small pulses or pauses as you progress.

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I've been training my dad since 2020, and alongside two mobility sessions a week, he lifts weights once a week and keeps a very active lifestyle. We switch up his routines every few months and progressively overload his exercises as he gets stronger; one move that has stayed within his upper-body routine is called the martini glass.

You will need either a pole, light barbell, or broomstick for this exercise. If those don't work, you can use a resistance band. As you get better, consider adding a heavier barbell, weighted plates, or a thicker band. You can also adapt your tempo, reps and sets to suit your needs.

If you’re ready to get started, check out the exercise and its benefits below.

How to do the 'martini glass' mobility exercise

Before we get into how to do the martini glass exercise, I want you to think about the shape of a martini glass; this is what you will replicate with your arms in a Y-shape and your torso long and tall.

From here, it looks similar to a lat pull-down, but the bar or band will travel behind you as you draw your elbows down, then press upward again. It's a test of upper-body mobility and, if you choose to load the exercise, strength.

Your ability to flex and extend your elbows while traveling behind your body will be limited to how much range of motion you have available, so try to pull your shoulders together, back and down away from your ears before you initiate any movement.

• Stand tall with your core engaged, shoulders drawn down and ribcage and pelvis tucked so that you don't arch your back
• Hold a bar overhead using an overhand grip slightly wider than shoulder-width apart or wider if you have very tight shoulders
• Focus on knitting your shoulder blades together so that the bar aligns just behind your head
• Bend both elbows and draw your them down toward your hips as you lower the bar down your back
• Pause at the bottom, then press upward to the starting position
• Complete 6-8 controlled reps and 2-3 sets.

Tips for proper form

The most common error I see during the martini glass drill is thrusting the hips forward and flaring the ribs, which arches your lower back. Try to keep everything tucked in and initiate the movement with your shoulders, arms and upper back and chest.

Keep your feet hip-width apart and hands just wider than shoulder-width. My dad started even wider at first, then adjusted his grip as he found more room in his shoulders.

If you choose to use a band instead, focus on pulling it apart like you're trying to snap it. The benefit of the band is a lot of tension as you lower, but little tension as you lift, whereas the bar stays the same throughout. A great progression to try is to balance the bar in your palms without gripping it.

This mobility drill stands alone, but I've also found it useful as a dynamic warm-up exercise to prepare your joints and muscles for lifts like the overhead squat, overhead press and snatch.

Over time, you should be able to lower the bar further down or adjust your load, reps, or sets. You should also notice better range of motion, looser shoulders and more stability and control in those overhead positions.

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

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• High reps vs heavy weights: which is better for building muscle?
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Despite being the exercise you might think of first when you hear the words "ab workout," crunches aren’t actually the best way to target your abdominal muscles. Plus, if you’re like me and you suffer from sciatica or lower back pain, they can actually do more harm than good.

I swear by Pilates for building a strong and stable core, and it turns out Jennifer Aniston’s trainer does too. Dani Coleman, VP of training at Pvolve, frequently shares workouts on her Instagram, and one of her recent 10-minute core blasts featured a dead bug variation that completely torched my core — read on to find out more.

As a reminder, if you’re a complete beginner, pregnant or postpartum, or recovering from an injury, this might not be the best exercise for you and your body. Always seek personalized advice from a qualified professional before trying something new.

What is the exercise?

The elevated dead bug exercise featured in one of Coleman’s “mini-meltdown” workouts on her Instagram. All you need is your bodyweight and a Pilates ball — Coleman uses the Pvolve ball, but you can grab a similar Pilates ball on Amazon for less than $10. Here’s how to do an elevated dead bug with good form:

• Lie on your exercise mat with your knees bent and your feet flat on the floor.
• Place the Pilates ball under your glutes — the ball doesn’t need to be fully inflated for this exercise.
• Raise both legs into tabletop position, keeping a 90-degree bend in your knees.
• Engage your core, squeezing your belly button into your spine.
• For this variation, Coleman works the same side of the body at one time. Moving slowly and with control, extend your left arm and leg away from your body, pointing your toes and reaching your arm away from your torso. At the same time, place your right hand on the thigh of your bent right leg.
• Bring your left arm and leg back to your starting position, and repeat on the right side. Keep alternating sides until you’ve completed 15 reps on each side.

For the elevated dead bug, the key is to move slowly and with complete control — the slower you move, the harder your core has to work. Another alternative is to extend the opposite arm and leg like a traditional dead bug while balancing on the ball.

What are the benefits?

I swapped this exercise into my core routine for a week and immediately felt the benefits. Here’s why:

It targets your deep core

In a bodyweight dead bug, it’s easy to rush, which tends to mean your lower back peels off the floor and your deep core muscles aren’t working as hard. By balancing on the ball, you have to keep your core engaged or you’ll wobble off. This balance fires up the transverse abdominis, the deepest layer of your abdominals and your body’s natural corset.

Your non-working side is working harder

Again, compared to a normal dead bug where your static limbs won’t be working, in this variation they are under constant, dynamic tension. To increase this, rather than resting the non-working hand on your leg, keep light pressure by pushing into your thigh. This isometric squeeze keeps your core working.

You’ll be testing your coordination

Especially if you opt for the classic dead bug, the cross-body stabilization needed to extend your opposite arm and leg while remaining balanced on the ball is high. I felt this in my core after a few reps, and I had to keep resetting and focusing on squeezing my core to stay balanced on the ball.

What are you waiting for? I can’t promise this will give you abs like Jen (a girl can only dream), but if you’re looking for a quick ab blast, add this to your next finisher.

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Bulgarian split squats have been having a real moment in the world of fitness, partly because they are torturous and partly because they are incredibly effective at building your legs and glutes when done properly.

There's a lot of debate around how to do Bulgarian split squats with proper form to maximize the return on your glutes or quads, but there's a BSS with a twist (quite literally) that can build strength and increase mobility, too.

Never one to turn down an exercise with double, or even triple, benefits, I strongly recommend trying this move the next time you want to work your lower body hard. Here's how to do it, plus the benefits.

How to do it

I'd classify this BSS variation as low impact, but 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 trainer before starting this exercise, especially if you suffer from knee pain.

For many, the knees are an all-too-familiar problem area, but that doesn't mean you can't build strong legs and glutes; it just means choosing the exercises that remain low impact while offering high return in building strength and muscle. What works for one person won't always work for another, so it's about trial and error in the beginning.

• Stand with your back leg on a chair, box, or bench, top of the foot pressed down.
• Square your hips so that you balance on your front leg, with a soft bend in both knees.
• Hold a weight in both hands or bring your hands to your hips and engage your core.
• Bend your knees to lower toward the ground. As you do, arc your back knee toward the bench behind you rather than moving vertically. Vertical will better load the quads. whereas the arc will emphasize the glutes.
• Hinge forward slightly as you lower, keeping your spine long. This will also help activate your gluteal muscles and load the front leg.
• Pause, then drive upward to stand.
• Rotate to the side away from your front leg, pressing your foot down into the box and drawing your knee outward while leaning into the stretch to open your hips and adductors.
• Complete 6-8 heavy reps, then switch sides.
• If you'd like, add a twist over the front leg at the bottom of the split squat.

Why?

Bulgarian split squats famously build your hips, glutes and legs, strengthen your core, improve balance, stability and coordination and test unilateral ability by emphasizing one side of the body at a time.

It's a tough move you can load heavily while focusing on single-leg balance and control. The added benefit of the twist at the bottom of the split squat is that torso rotation works the internal and external obliques, which are extremely important core muscles.

The twist at the top of the exercise offers even more benefit for your hips and inner thighs, as you rotate and draw the top knee over the ankle, leaning away from the front leg. It's a great way to open the lower body through dynamic stretching while gently increasing joint mobility.

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

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You may have heard of animal flow and primal movement; this popular exercise form combines bodyweight exercises into a sequence or flow, a bit like strength training meets yoga.

And getting adults to exercise more like animals is proving pretty popular as a way to improve mobility and build functional strength, which means it's also good for your bones, joints and ligaments.

And all you need is your body and the ground to give it a go. You could also use one of the best yoga mats, but this is optional. Read on to find out more, plus three must-try moves you can do yourself.

What is animal flow?

Animal Flow involves a floor-based style of bodyweight training that mimics animal poses and how they move, like crawling, pouncing and squatting.

There are multiple layers to official animal flow routines, including wrist mobilizations, "activations" (a bit like a warm-up), form-specific stretches (for mobility and flexibility), "traveling forms," which include animal locomotive movements, and switches or transitions that allow you to develop a flow.

Why strength coaches are making adults exercise like animals

True animal flow is a bit like an art form, but many strength coaches are drawing inspiration from the style to inform their clients' programs and improve how well they move.

It’s the definition of functional training because it helps improve flexibility, functional strength, movement quality and mobility, all while making your body more injury-resistant.

Moving in a primal way also reconnects you with a sense of grounding, improving connection with body, breath and mind and accessing the inner animal that exists within everyone. In other words, it looks and feels natural and innate. This can also act as a form of mindfulness through finding a flow state. And most importantly, it's fun.

Being in contact with the ground and continuously moving means you also increase balance, coordination, stability, range of motion and proprioception in all planes of motion.

Over time, adding primal movement into your routine, whether that's as a workout or a warm-up routine, should help you build better strength and control.

A study by Animal Flow and Dr. Jeffrey Buxton looked at the effects of a "quadrupedal movement" training (QMT) program on functional movement, range of motion, muscular strength and endurance. QMT is a bodyweight training program that incorporates animal poses, transitions, and crawling patterns. Researchers found improvements in whole-body stabilization, flexibility and range of motion.

One study even found improvements in cognitive function and working memory following meditative movement. Rhythmic motion can be therapeutic for the nervous system, helping relieve stress.

3 moves to try

• Loaded beast: The move targets your hips, glutes, quads, hamstrings, calves, arms, shoulders, chest and core as you move forward and backward horizontally. It also develops lower-body mobility, targeting the hips, knees and ankles, and testing range of motion and shoulder stability. Think of a coil ready to spring as you sit your butt back, allowing you to load power.
• Cat crawl: Crawling develops reflexive strength and coordination, teaching your body to recruit both sides and your upper and lower body to work together. Your core will be working hard throughout.
• The frog: Frog builds upper-body strength and foundational pushing power. It will improve hip mobility, improve control and help you develop the skills needed for yoga poses like handstand and crow.

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

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I’ll let you in on a secret — I really hate sit-ups and crunches. I don’t really feel them in my core; they hurt my lower back, and according to just about every personal trainer out there, they’re not even the best way to target your abdominal muscles.

With that in mind, as I gear up for my seventh marathon in a few weeks, I’ve been looking for better ways to build functional core strength. Our resident personal trainer, Sam Hopes, told me to try the suitcase carry, so I grabbed a set of the best adjustable dumbbells and did just that. Read on to find out more.

As a reminder, if you’re a complete beginner, pregnant or postpartum, or currently recovering from an injury, this might not be the best exercise for you and your body. Always seek personalized advice from a qualified professional if you are unsure.

How to do the suitcase carry

All you’ll need is one heavy weight and your body weight. Here’s how to do the suitcase carry with good form:

• Stand next to a heavy dumbbell and hinge at your hips to lift the weight with a flat back. Make sure your feet are shoulder-width apart.
• Stand tall and engage your core, lowering your shoulders down and back from your ears. Your torso should be completely upright.
• Walk forward in a smooth, straight line. Keep your gaze ahead and hold the weight loosely beside your thigh.
• Keep your shoulders and hips completely square — you don’t want your body to lean to the side. One way to do this is to imagine you’re holding an invisible weight in your opposite hand.
• Once you’ve reached your distance or time goal, lower the weight to the floor and repeat on the other side.

As a reminder, the right weight will feel challenging, but not impossible, by the final few reps. If you find it difficult to stop your torso from leaning or your leg keeps brushing the dumbbell as you walk, it’s too heavy. Reduce the weight and keep going. Moving with improper form can put your spine at risk of injury.

I did suitcase carries for a week — here’s what happened

I had to really think about keeping my core engaged

Compared to a farmer’s carry, where you’re holding a dumbbell in both hands, the difficulty with the suitcase carry is that all of the weight is loaded to one side. As a mom, this felt very apt, as I often cart my toddler around on one hip, but the key to this functional move is to really engage your core. I had to think about sucking my belly button into my spine and standing tall with every step.

The good news is, this simple-looking exercise gets you a lot of bang for your buck. When done correctly, you’ll be working your obliques, transverse abdominis and QL (the stabilizing muscle that runs along your spine) to prevent you from leaning. This builds deep rotational stability in the core.

It’s a good one for runners

Although, at times, this felt like walking up and down my living room with a weight (I opted to do a minute on each side), this ab move might actually help my form at my next marathon. By nature, the move is challenging your single-side stability. Running is a single-leg sport, so by strengthening the gluteus medius and helping you work on stabilizing your hips as you step, this exercise can actually make you run more efficiently.

My grip strength needs work

Holding a heavy dumbbell for 60 seconds isn’t something I do all that often — my reps tend to be shorter and lighter, and this exercise taught me my grip strength needs some work.

This sneaky move felt like a full-body workout in itself, as I felt it in my shoulders and forearms as much as my abs, but it’s one I’ll be keeping in my strength sessions going forward. What are you waiting for? Grab a heavy dumbbell and get carrying.

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The overhead press, shoulder press, or military press looks simple — but it’s surprisingly easy to lift with bad form, and many more people than you'd think end up on the physical therapy couch because of poor lifting mechanics.

To maximize the benefits of this weightlifting move, we recommend learning how to overhead press before bad habits set in. As a trainer, I have a few tips to help you supercharge the muscle and strength-building benefits of the overhead press and its many variations.

Scroll on to see if you're making these common mistakes below, and my top tips to fix your form fast.

How to overhead press (and why)

As a common compound exercise cropping up in functional training workouts and strength programs everywhere, the overhead press is one of the big five lifts that works the upper body to build strength (and muscle) in your triceps, shoulders, upper chest, upper back and core while developing explosive pushing power and overhead strength.

The move recruits the upper pectoral muscles, anterior deltoids (the fronts of the shoulders) and triceps, and it also strengthens your upper traps. When done correctly, you can expect to develop maximal strength when you work to failure.

Your core muscles engage throughout to stabilize your torso, and your shoulder stabilizers support this exercise, so they require proper activation and positioning; it’s a surprisingly technical foundational lift.

Here's what I see go wrong, and three quick fixes:

• Hunching as you lift: Commonly, people will start the lift with their shoulders by their ears, meaning the rotator cuff (shoulder stabilizer muscles) can't properly activate. Not only does this increase injury risk, but it means less stability, overfiring of the bigger, powerful muscles and under-firing of the muscles that keep the move safe, causing imbalances. Fix: Draw your shoulder blades back and down and slightly together to "set them in place" and keep your shoulders away from your ears while you perform reps.
• Arching your spine: Pushing your hips forward hyperextends the spine and puts more pressure on your lower back. It can also signal you might be lifting too heavy for your core to properly engage and support the lift. Fix: Learn to brace your core properly, imagining you're expecting someone to punch you in the gut; breathe toward your diaphragm, not your chest. Next, slightly tuck your pelvis under so that you don't stick your butt out or flare your ribcage.
• Rushing your reps: Evidence suggests eccentric loading and time under tension are great ways to build control, stability and muscle mass. In this case, the eccentric phase is the lowering of the weights. Fix: Focus on a three-four second tempo down, then press up for one second, rather than getting your reps out as quickly as possible.

Why does it matter?

In short, you're wasting your time if your form is off. And we're busy humans who don't like our time being wasted, right?

Leaning back too far removes tension from your upper body and overloads your lower back. Keep your torso static — don't swing or use momentum to push the weight upward. Draw your ribcage down, engage your glutes, and slightly tuck the pelvis to keep everything locked in place.

Next, think about your shoulders; as I mentioned, draw them down and keep them there, even when you press. Our shoulders spend a lot of time protracted as we hunch over desks, slump into chairs, or sit for long periods, so retraction is key to developing healthy shoulder movement patterns while improving stability and posture. It’s also a great way to help safeguard your shoulders from injury.

Taking time during the eccentric contraction will prevent you from rushing and get the most from each rep. Pause and squeeze at the top and bottom of the movement to help maximize activation.

The rotator cuff muscles — a group of four muscles surrounding and supporting the scapulae — are crucial for shoulder stability. If you want to practice using them, I recommend adding scapula push-ups and scapula pull-ups into your warm-up routines.

If you have a shoulder-related injury, pre-existing health conditions or injuries, or you experience pain, speak with a qualified personal trainer or physician first.

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

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Until our stride starts to feel slower, shorter, or less steady, it’s easy to take walking for granted. While some changes in walking speed are a normal part of aging, maintaining strength, balance and mobility can help us keep moving confidently and comfortably as the years go by.

Walking speed is also closely tied to how well we can keep up with our everyday activities. Whether it’s crossing the road, climbing stairs, or catching up with friends on a walk, having a strong, stable stride can make a big difference to how independent and active you feel.

But which muscles should we be working to keep our walking speed up? I asked Dr. Matthew Cifelli, physical therapist and strength and conditioning specialist at Attain Physical Therapy, to share four exercises that can help support a stronger stride. And the good news is that these moves are simple enough to do on a daily basis — no complicated gym equipment required.

Here are the four exercises Dr. Cifelli recommends for maintaining walking speed as you age.

1. 1. Sit-to-Stand

“The sit-to-stand exercise helps strengthen the quadriceps and glutes, which are the primary muscles responsible for forward propulsion during walking,” Cifelli explains. “By improving our strength in this area, we increase our stride power and reduce the ‘shuffling gait’ common with age-related weakness.”

• Sit on a sturdy chair with your feet hip-width apart.
• Lean your chest slightly forward.
• Press through your heels and rise to standing.
• Slowly lower back down with control.
• Aim to complete 2 sets of 8-12 repetitions.

2. Heel raises

Calf strength – which is what heel raises help to create – is directly tied to push-off power, which in turn determines our stride length and walking speed. “That’s why stronger calves help us walk with more confidence and reduce the feeling of heavy legs,” Cifelli says.

• Standing behind a counter or chair for support, rise up onto your toes slowly.
• Pause for 1-2 seconds.
• Lower your heels back down with control.
• Aim to complete 2-3 sets of 10-15 repetitions.

3. Standing side leg raises

Engaging the stabilizing muscles in our hips is key for maintaining walking speed, as these help prevent swaying and unsteadiness. As Cifelli puts it: “Better hip stability improves balance, reduces fall risk, and allows for a smoother, faster walking pattern.”

• Stand tall holding a counter or chair for support.
• Lift one leg out to the side, without leaning.
• Lower back down with control.
• Aim to complete 2-3 sets of 8-12 repetitions per side.

4. Wall sit

Wall sits can be tough, but they’re great for building endurance in the quads and glutes. “They’re one of the best exercises for maintaining walking speed over longer distances without fatigue or having to slow down,” Cifelli advocates.

• Stand with your back against a wall.
• Slide down until your knees are slightly bent, or if you can, until they’re at a right angle. Your back should be pressed firmly against the wall.
• Hold for 10-20 seconds.
• Rest and repeat 3-4 times.

Why is it important to maintain walking speed as we age?

Walking relies on a combination of leg strength, balance, coordination and joint mobility, so changes in any of these areas can affect how efficiently we move.

And while it is natural for walking speed to slow down as we get older, maintaining a steady pace is important if we want to stay independent. Everyday activities like climbing the stairs and getting groceries become easier if we can walk easily, which is why training the right muscles helps. A few simple exercises, performed on a regular basis, can go a long way in maintaining the strength and stability needed for a confident stride.

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You just need five moves and 15 minutes to complete this 5-4-3-2-1 bodyweight ladder workout. This is one of my favorite workouts when I have no time or equipment, and it improves functional, relative strength all over.

You can do the ladder workout as an AMRAP, meaning you’ll do as many rounds as possible, or you can go up and down the ladder once and stop.

I originally designed this bodyweight workout as a full-body finisher because it can fatigue muscles as a “burnout" set at the end of your routine. But it actually stands alone as a workout, too. Get ready to feel the burn.

This five-move ladder workout builds foundational strength all over — without weights 

I categorize it as another functional bodyweight workout using five simple compound exercises, hitting multiple muscle groups at the same time. You can scale each move according to your ability, and I provide some helpful tips below for doing so.

Perform exercises back-to-back, taking a quick rest here and there if you need it. I would rest after a round of exercises is complete rather than stopping between movements.

Start with five reps of each move, then drop to four and so on. Once you finish one rep of each move, go back up the ladder to five reps. You could continue this and set a 15-minute timer, or simply move once up and down the ladder.

And if you're trying to figure out whether or not using just your bodyweight can benefit you, I assure you it can. According to research, benefits of bodyweight training include muscle growth and joint stability, increased strength and endurance, and better flexibility. Grab one of the best yoga mats and hit save.

1. V-sits

Lie on your back with your arms and legs extended. Engage your core. Lift your upper body and legs away from the mat to touch overhead. Lower down to the ground again. Try to imagine a book opening and closing, with the spine of the book mimicking your own spine. Draw up through your abdomen and reach toward your toes.

You can bend your knees to make this easier or point your toes to make it harder, keeping your legs pressed together.

2. Reverse burpees

Lie on your back with your legs extended down the mat. Engage your core. Bend your knees, draw them toward your chest, then shoot them into the air overhead, slightly lifting through your tailbone as you extend.

Reverse the movement to extend your legs away from you just above the mat without dropping them, and continue for reps.

3. Sprawls

Start in a plank position. Jump your feet to the outside of your hands, then lift your hands so that you're sitting in a low squat. Place your hands down, then jump back into a plank and lower your chest to the ground. Press up to the plank position and repeat.

You don't need to bring your chest all the way to the ground as a beginner. For a more advanced variation, bring your chest down and use your core to explosively press up.

4. Deficit push-ups

You can place your hands on anything that elevates them; I like to use yoga blocks or push-up bars. Start in a high plank position with your shoulders stacked over your wrists.

Bend your elbows and lower your chest to the ground, keeping your arms close to your ribcage. Press upward as you exhale, ensuring your hips and chest move as one unit, and you don't leave them behind.

Bring your knees down or shoot for regular push-ups if creating a deficit feels too difficult.

5. Cossack squats

Start with your feet wide and toes pointed out. Bend into one leg and send your weight over to the side, sitting your butt as low as you can, keeping your chest proud and back straight. Your heel should stay planted.

Press upward to stand and sweep straight over to the other side.

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

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The best hip mobility exercise doesn't exist. You ideally need a combination of exercises that move your pelvis through different planes of motion, including internal and external rotation.

It can be confusing to know what does and doesn't help, which is why I regularly test hip mobility exercises and share the ones I swear by as a trainer.

While I encourage strength training to maintain as much strength and muscle as possible, surprisingly, I'm more passionate about encouraging regular mobility training, and I encourage it even more strongly after 50.

For many of my clients, I recommend the same exercises at any age, but how we approach them might differ from person to person. For me, this move always stands out.

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.

Watch: Internal rotation hip exercise

When you think of warming up, you might think of hip rolls that externally rotate and open the hips, or leg swings that stretch the hip flexors, using a forward-back motion. How often do you think about internal hip rotation?

In this instance, I mean drawing the knee toward your midline, rotating the hip inward. Strong, healthy hips should be able to move in all directions, so picking exercises that strengthen your hips in multiple ways is a great place to start.

I'd pick this move, as you can do it anywhere using your bodyweight, gradually increasing your range of motion as you improve.

I recommend 8-12 reps per side and 3 sets. Focus on the quality of your reps rather than speed.

What are the benefits?

Internal rotation helps build mobility, control and strength around the pelvis, offering a deep stretch at the same time. Increasing hip internal rotation translates to better movement and range of motion, too.

You’ll feel the stretch primarily in your glutes, hips and groin, but more generally, improving your internal rotation abilities will target the gluteus minimus, medius, adductors, hip flexors and tensor fascia latae, to name a few muscle groups.

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

To modify this exercise, move slowly and don't reach as far into the stretch; pause for a moment, then release. You might choose fewer sets or reps, or play around with the equipment you use.

If you find this exercise hurts your knees, stop immediately. Try to keep a soft bend in your standing leg, square your hips and lean your weight slightly forward while keeping your back straight; this will improve balance and glute activation.

Remember, while you are trying to draw your raised knee toward you, you're not twisting over to the side, as this will take away from the range you can achieve during the exercise. Instead, consider placing a hand on your hip as you rotate so that you can feel your pelvis doing the work.

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A personal training client of mine recently asked why squats are a good exercise. It was an easy question to answer: they’re a functional movement that requires effort from multiple muscle groups at once, and doing them regularly can lead to stronger quads, glutes, hamstrings, and even abdominals.

Squats are definitely one of my favorite exercises, but what they don’t do is train each of your legs separately from the other. That means your stronger leg will inherently do more of the work in a squat without you even realizing it. In order to address any strength deficits between your left and right legs, you’ll need to do exercises that train them independently.

I include the following three exercises in my routine to ensure that both of my legs are getting stronger equally, and it’s led to heavier squats, faster runs, and better balance. If you have similar goals, or if you’re looking to add variety to your lower body workouts, pick up some dumbbells and give them a try.

How to do the three exercises

Before starting any new activity or exercise program, consult with your medical team. They may suggest alternatives or avoidance based on your history.

Beginners should consider meeting with a certified personal trainer or physical therapist to learn how to do these exercises properly. Performing them with improper form can lead to injury. A trainer or therapist can provide modifications for exercises when necessary, and progression options when you’re ready to advance.

You’ll need a set of moderately heavy dumbbells and a raised platform, like a stair or aerobic stepper. A good dumbbell weight will allow you to get through all reps in a set without needing to rest, but will leave you feeling fatigued. Adjust your dumbbell weight as needed, keeping in mind that you may need different weights for different exercises.

Start by doing one set of 10 reps for each exercise. Do the step-ups and the lateral lunges unweighted at first. As you get stronger, increase your reps to 12, add an additional set, and pick up dumbbells for the step-ups and lateral lunges. Work your way up to 3 sets of 12 reps.

These exercises can be done as their own workout, or you can add them to your current lower body workout. Here’s how to do them:

1. Step up to balance

• Stand in front of a raised platform, like a stair step or aerobic stepper.
• Engage your core muscles.
• Place your left foot on the step.
• Push into your left foot and come to a standing position on the step.
• Bring your right knee to a 90-degree angle in front of you.
• Pause briefly.
• Lower your right foot back down to the floor.
• Continue for 10-12 reps, then repeat on the other side.
• After you’ve built up strength, consider holding a dumbbell in one or both hands while performing this exercise.

2. Lateral lunge to balance

• Stand tall with your feet hip-width apart.
• Engage your core muscles.
• Step your right foot to the right, keeping your toes pointed forward.
• Bend your right knee and lower your hips towards the ground, keeping your left leg straight.
• Push off your right foot and bring your right knee to a 90-degree angle in front of you.
• Pause briefly.
• Continue for 10-12 reps, then repeat on the other side.
• After you’ve built up strength, consider holding a dumbbell in one or both hands while performing this exercise.

3. Single-leg Romanian deadlift

• Stand tall with your feet hip-width apart.
• Hold a dumbbell in each hand.
• Engage your core muscles.
• Bend your right knee slightly and bring your torso forward, lowering the dumbbells towards the floor and lifting your left leg behind you.
• Pause briefly.
• Return to a standing position.
• Continue for 10-12 reps, then repeat on the other side.

Benefits of the three exercises

It’s common for one side of our bodies to be stronger than the other (it’s usually, but not always, our dominant side). While strength deficits between our left and right sides are common, it can lead to muscle imbalances, pain and stiffness, and ultimately, injury.

The three exercises in this workout strengthen your left leg and right leg independently. You may notice these exercises feel easier on one side and much harder on the other, which signifies a strength deficit. The more you do these exercises, the more your “weaker” side will catch up so that both legs have a sufficient amount of strength, stability, and power.

These moves work the quads, hamstrings, hip abductors and adductors, and glutes. Additionally, the “balance” element of all exercises forces our deep core muscles to stabilize our bodies as we move.

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I really do believe that age, to an extent, is just a number. Yes, things naturally change as we get older; lean muscle mass and strength markers begin to decline, for example, but you can still build and maintain fitness well into your 50s, 60s and beyond. My dad, who I train twice a week, is 72 and deadlifts 100kg, so I refuse to believe you hit a certain age and have to drop what you love doing.

As a coach who specializes in mobility, I also believe mobility routines hold as much value as a resistance program and staying active. Mobility isn't sexy like lifting heavy weights or running marathons. But improving mobility really matters if you want to move well and with less chance of injury.

How well you move determines how well you live in the future. With that in mind, I share three go-to low-impact exercises you can do to build strength and mobility.

Watch: 3 low-impact exercises for beginners to build strength and mobility

You can microdose mobility routines into your week to build strength, control and stability. Alongside resistance training, they're an anti-aging tool for healthier joints and more active muscles.

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.

• Good morning x squat combo: Start with your feet hip-width apart and hold a light weight in both hands behind your head, elbows pulled back, chest proud. Hinge forward at your hips, softly bend your knees and push your butt back, lowering your chest until parallel to the ground. Pause, then bend your knees and lift your chest, lowering your butt to sit into the bottom of a squat. Drive through your heels to stand. Repeat for 6-8 reps and 2 sets.
• Prone lat pull-downs: Start on your stomach and hold light weights in your hands. Extend your arms in front of you to shoulder height. Keep your gaze down. Bend your elbows and draw your elbows toward your hips. Squeeze your shoulders and back, then extend your arms in front of you again. Repeat for 8-10 reps and 3-4 sets.
• Half-kneeling rotations: Start in a half-kneeling position. Hold a weight in one hand. Sit your hips back and lower your weight-free elbow to the ground in front of you while pushing your knee outward in line with your toes. At the same time, raise the hand holding the weight overhead and allow your gaze to follow. Ensure the weight stays stacked over your shoulder. Raise to the starting position, keeping your arm raised. Repeat for 8-12 reps per side and 3-4 sets. When you switch legs, also switch arms.

What are the benefits?

Mix intensity to add weights, bands, reps, or sets.

Here are some benefits:

Good morning x squat combos are a mobility masterclass, combining activation of your muscles along the back of your body, known as the posterior chain, as you perform the good morning, then testing thoracic and lower-body mobility at the bottom of the squat. If you struggle with this exercise, reduce how far you move and remove the weights until you feel familiar with the movement.

Prone lat pull-downs: The goal is to work the lats and improve upper-body range of motion. If you're working to improve posture, I recommend this move without weights. Add weights to increase the resistance for your muscles, but ensure you can still raise your arms to shoulder level.

Half-kneeling rotations work the lower body and upper body in harmony. The half-kneel strengthens and opens your hips and groin with a focus on the inner thighs, while the rotations improve thoracic activation and help open your chest and shoulders. It also tests shoulder mobility as you learn to stabilize weight overhead.

All in all, and combined together, these moves work thoracic mobility and upper and lower-body strength. They also work the muscles along the back of your body and unlock tight joints that might hinder your squat depth.

As you get older, move your joints through their range of motion in a variety of patterns while loading muscles using resistance. Joints, ligaments and fascia respond well to low-impact movement, so as a beginner, use your bodyweight or light weights and focus on your control and form.

And remember, you might not notice progress straight away, but over time, you'll see huge benefits. 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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I’ve practiced Pilates for the past decade — I credit it with rebuilding my core following the birth of my son two years ago and getting me to the starting line of (nearly) seven marathons injury-free. But like most people, I spend far too much time sitting behind a desk, and my mobility suffers for it.

But how can Pilates help build mobility? To find out more, I spoke with Pilates instructor Olha Levchuk and asked her for the best exercise for mobility, plus what we should be focusing on in our 40s, 50s, and 60s to build longevity. Read on to find out more.

As always, if you’re a complete beginner, pregnant or postpartum, or you’re returning to exercise following an injury, it’s always best to seek personalized advice from a qualified professional.

What is the Pilates roll-up?

When it comes to mobility, Levchuk recommends the Pilates roll-up. Unlike a traditional sit-up, the Pilates roll-up focuses on sequential articulation of the spine — moving one vertebra at a time to restore full range of motion.

“Done with control rather than speed, it builds spinal articulation and hamstring flexibility that most people lose from sitting all day,” Levchuk adds.

Here’s how to do it with good form:

• Lie flat on your back. Engage your core muscles, thinking about squeezing your belly button into your spine so your lower back stays pressed into the floor.
• Extend both arms behind your head and both legs out away from your body, driving your heels into the floor.
• Take a breath in and squeeze your core. As you exhale, lift your arms toward the ceiling. As you do, tuck your chin to your chest, and lift your head, neck and shoulders off the mat.
• Pull your belly button in toward your spine and continue to peel one vertebra at a time off the floor. Move slowly and with complete control — the lift should come from your core, not the momentum of your torso.
• Keep your abs scooped as you lift, and extend your arms out toward your toes.
• Inhale with your spine in this C-curve, then exhale and reverse the movement, slowly lowering one vertebra at a time back down to your mat as you unroll.

Keep your heels pressed into the floor throughout this exercise to prevent your hip flexors from taking over. The movement should come from your core.

What are the benefits?

As Levchuk explains, this exercise helps restore mobility in the spine, as well as target the muscles in your core. When done with good form, you’ll work the deep transverse abdominis, obliques, and six-pack rectus abdominis muscles during this move. As you reach forward at the top of the roll-up, you’ll also target your hamstrings, calves and back muscles.

Mobility is important at all ages, but especially as we get older. “In your 40s, prioritize posture — years of desk work and daily habits start showing up in the spine, so alignment and shoulder-chest opening work becomes essential before it turns into pain,” says Levchuk.

But what about after that? “In your 50s, prioritize endurance and strength — this is when muscle mass and stamina naturally start declining, so consistent strength work matters more than ever to stay ahead of it. In your 60s, prioritize balance — stability naturally decreases with age, making balance-focused work the most important tool for fall prevention and staying independent,” she says.

Looking for more Pilates inspiration? You’re in the right place. Check out these 5 Pilates exercises to help seniors build strength and improve posture.

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

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I love a yoga block; it can make an exercise more challenging (try putting a block between your thighs during chair pose) or easier, depending on what you need it for. This yoga block hack has improved squat depth for many, many clients, and it's helpful if you have tight ankles or limited mobility.

While, yes, ideally, you'd work on fixing tight ankles using regular mobility routines, not everyone can achieve ideal squat depth (parallel or lower), and so this trick comes in handy if you want to work your quads hard without compromising your form.

Ready? Let's take a look at the exercise and some benefits.

Watch: yoga block trick for tight ankles

I have extremely tight ankles, and despite working on them for a while, I still struggle to squat well without the famous butt wink (when your pelvis slightly tucks under at the bottom of a squat). For that reason, I use a yoga block or weight plates under my heels to elevate them; it helps front-load the squat so you feel it in your quads, but also helps you sit your hips back deeper into the squat.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, especially knee pain, we recommend seeking advice before starting any new exercise.

• Stand with your feet hip-width apart or slightly wider. You can use one or two blocks depending on how wide you stand
• Engage your core and look ahead
• Step your heels onto the block(s) behind you, elevating your heels while pressing through the balls of your feet
• Sit your hips back and lower into a squat. Keep your chest proud and back straight
• Pause at the bottom, then drive upward to stand. Add weight if you prefer.

Why does elevating your heels help with squats?

As you sit back into a squat, there are multiple issues that can arise. A common one is tight ankles, which are commonly mistaken for a hip, back, or knee issue; when your ankles are tight, this acts as a catalyst for a chain of events that travel up to the knees and pelvis, impacting squat mechanics, creating potential imbalances, or even overfiring other muscle groups to compensate.

Here are some benefits to elevating your heels:

• Upright torso: You can maintain a more upright torso, which allows most people to achieve a deeper range of motion. As you raise your heels, your weight shifts forward. If you've ever seen weightlifting shoes, you'll notice the heel stack; others use plates or wedges.
• Ankle Mobility: If you struggle with dorsiflexion, squats might feel harder, so raising the heels can combat this issue and improve mechanics.
• Less strain: If you can sit more upright in your squats, you will place less stress on your knees and spine, helping you keep your spine straight and chest proud.
• More quad action: The raised position allows your knees to track over your toes, working your quads harder. You'll also sit deeper into the squat with better form, working the leg muscles properly and with correct posture. It's not just about working the muscles hard, but well.

Squats are one of the "big five" compound exercises. They're functional and one of the best leg exercises for building power, strength and muscle in your lower body. While developing ankle mobility should be a focus, alongside a more comprehensive mobility routine, there's no reason to suffer with your feet flat if you don't need to.

Adding plates or a yoga block will help reduce issues with balance and posture, though it's not a cure-all. Focus on an upright torso, gaze straight ahead and keep your core engaged. Only when you feel comfortable with your form should you add load.

If you're unsure, get someone to spot you, film yourself, or use a mirror. This will allow you to check if your tailbone is tucking under (the butt wink) or if there's any overcompensation elsewhere.

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

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Last month, I did the bear plank shoulder tap every day for a week and, while I found it an effective exercise for the deep core and upper arms, it is not one I’ll be adding to my roster. It’s a testing move and one seemingly designed to make you look ungainly. Having read the piece, my editor stroked her chin thoughtfully and said, “In that case, how about the bear plank bird dog for this month?” A variation on a theme, I mused, like an idiot.

What is the bear plank bird dog?

It is, as it sounds, another adaptation of the basic bear plank, which is itself a fairly difficult move that involves getting on all fours, then lifting your knees a few inches off the ground and holding yourself in place. The bird dog aspect means stretching out your left arm and right leg, then your right arm and left leg, while keeping your knees raised and back straight. It sounds tough, but it’s much tougher than that.

The bear plank with shoulder tap is an intense move that works your transverse abdominis muscles (the deepest layer of the abdominals), which are vital for the prevention — and even treatment — of low back pain. It also gives your upper arms something to think about.

The bird dog is a core exercise, too, but at the same time it hits the erector spinae muscles, which extend from the neck along the full length of the spine; the hamstrings; the trapezius muscles in your upper back; and the deltoid muscles, which form the rounded shape of the shoulder. Put them together and you have the bear plank bird dog, one major overachiever of an exercise.

How do I do it?

• Begin in tabletop position (all fours), knees in line with your hips and wrists in line with your shoulders.
• Push into your mat (I strongly advise using a mat, as this one is hard on the wrists), engage your core and raise both knees a couple of inches off the ground, keeping your palms flat and rising onto your toes. You should feel this in your core right away.
• Breathe in a controlled manner, keep your back straight and your head down.
• Once you feel you are balanced, raise your left arm and right leg at the same time until both are straight (or as straight as you can manage), pause for a second, then lower with control. Now repeat the move with your right arm and left leg.
• Begin with five reps on each side.

This is what happened when I did the bear plank bird dog for a week

Let me get to the point: I never mastered this move. I tried — how I tried! — but no matter how much determination I brought, no matter how patient I was, I could not do it properly. My knees came up too high, I lost my balance, I could not straighten one limb or the other… it was a mess. I still cannot pinpoint where I was going wrong, or where I am lacking strength or balance, but this one defeated me.

The daily humiliation

I keep notes when I’m doing these challenges and I began my account of day one with “almost impossible”. On both sides, I had to raise my leg before my arm could come up and even then I wobbled like a boozed-up foal. I have watched videos of this move and in them, the trainers are still as statues… while talking! And their knees rise no more than a couple of inches. Mine were headed for the ceiling. I managed three reps on each side and retired, surprised that my body was letting me down so comprehensively. Day two will be better, I reasoned. It always is.

It was not. When you are worried a move is not going according to plan and things are showing no signs of improving, you hold your breath as you tense up. This, of course, limits your options as the oxygen runs out. I completed an unsatisfactory five reps on each side and finished breathless and nonplussed. However, even though I was still not displaying anything like good form, I could tell this is an excellent exercise for the core and the upper arms.

If at first you don’t succeed…

There was no improvement on days three and four and I was now approaching the move with a negative mindset: I was no good at it, but I had a job to do. So, on day five, I decided to reset. Clear my head. Banish unhelpful thoughts.

I slowed everything down, paid close attention to everything from the position of my toes to the angle of my head, and reminded myself to breathe throughout. Then I tried a rep. Not bad. Not great, but not bad. Two. I could see my knees were still too high, so I lowered them as I tried for a third rep… and my form fell apart. The effort to keep my knees close to the ground while straightening an arm and a leg was simply too much.

…try something else

After a week, it was clear I was not going to be able to perform this move correctly. I’ve been doing these challenges for a long time and this was the first that defeated me. The bear plank with bird dog is to every other challenge I’ve taken on what playing with a ball of string is to understanding string theory. This is an advanced move that requires something more (strength? balance? co-ordination?) than I had to offer.

After the week was over, I decided to try it with leg bent to 90 degrees and this was far more successful. Not perfect, but I could hold the position. With my leg nearer to my trunk, my weight remained more centred and I could hold my knees closer to the ground. I was quietly delighted, then loudly. I also noticed in the days that followed that I could hold a normal plank for longer than usual. Causation or correlation? Who knows.

Even with my poor form, I could tell this is a savagely effective core exercise, but as I noted in my piece on the bear plank with shoulder tap, there is no shortage of exercises that work the same muscles, such as the hollow hold, the Russian twist, the dead bug, and the reverse crunch. I do not feel remotely disheartened that I could not perfect this move. It’s not for everybody, but it might be for you. Or it might be string theory.

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The best plank variations depend on you and your body, but of all the ones I've tried over the years, the gymnastics plank is still my favorite for building stability, endurance, and strength. It doesn’t just strengthen your core; it also works your shoulders, arms, wrists, quads, hips and glutes.

I've been including them in place of standard planks for a few months now, especially for my clients over 50 who want to build a strong core and reduce back pain. Here's how to do it, and why I recommend giving it a shot next time you hit the gym.

How to do gymnastics planks

One of the best yoga mats is handy but not essential. Follow these steps:

• Start in a high plank position with your shoulders stacked over your wrists, hips aligned with your shoulders and a straight line from heels to head
• Brace your core, glutes and quads, creating as much tension through your body as possible while breathing toward your stomach
• Push your hands into the mat to broaden your upper back and create a soft hollow through your torso
• Roll forward over your wrists, keeping your arms straight, onto the tops of your feet. Your shoulders should pass in front of your fingertips
• Avoid dropping your hips, arching your back, or pushing your butt up to the sky
• Hold. Continue breathing.

I recommend trying for a 20-second hold and building from there. Slightly tucking your hips and pushing through your upper back will help you create the hollow shape through your upper body.

You’ll feel your forearms and wrists working a lot harder; if this causes pain, drop to your elbows or stop completely. It may feel uncomfortable and challenging, but it shouldn't be painful.

Gymnastic planks benefits: 3 reasons why I use them with clients

Gymnastics exercises focus on building functional strength and require a strong and stable core. They also build relative strength and power, and many "holding" exercises like planks, hollow holds, or handstands require endurance, stability and balance using isometric contraction, meaning your muscles are neither shortening nor lengthening.

Reasons enough right there.

Like a regular plank, the exercise is a full-body one, but for this variation in particular, focus on consciously contracting as many muscles as you can, especially the three Bs: belly, butt, back.

Your shoulders, arms, forearms, wrists, core, hips, quads, lower back, glutes, and ankles will get stronger, but shifting forward with your body places emphasis on the upper body, namely the shoulders, arms, and wrists. Rolling further onto the tops of your feet will activate more of your front body, like the hips and quads, rather than backloading the glutes and hamstrings.

Grip strength, which comes from your hands, forearms and wrists, has been shown to be a key factor for longevity, which is why everyone should include wrist-strengthening exercises in their routines as they get older, especially when muscle and strength begin declining, which accelerates in your 50s.

Yes, planking strengthens superficial muscles like the rectus abdominis (the six-pack), but also the deeper transverse abdominis (a stabilizing belt of core muscle), hip flexors and the obliques. These muscles support your spine and pelvis, so keeping them strong can protect you from injury.

The next time you decide to level up your planks, why not make it this one?

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

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Ever wondered how a Navy SEAL stays in shape? We’ve got you. Below, former Navy SEAL DJ Shipley shares the four exercises he uses to build core strength and stability, without doing a single sit-up or crunch. Grab a set of heavy dumbbells and read on to find out more.

As a reminder, if you’re a complete beginner, you’re pregnant or postpartum, or you’re recovering from a specific injury, this might not be the best workout for you and your body. Always seek personalized advice from a qualified professional if you are unsure.

What is the workout?

The workout was shared on trainer Vernon Griffith’s Instagram and shows DJ Shipley doing four different exercises to target the core and lower back. All you’ll need for the exercise is one heavy dumbbell — remember, the right weight should feel challenging, but not impossible by the final few reps. If at any time you feel the weight is compromising your form, it’s too heavy.

You can check out the best adjustable dumbbells for working out at home here.

Here are the exercises:

• Half-kneeling dumbbell dig and chops
• Half-kneeling dumbbell lateral tilts
• QL-focused hip drops
• Suitcase carries

Griffith doesn’t suggest reps for each exercise, but we’d recommend starting with 10 reps on each side, and repeating the circuit two to three times through to build a longer ab and lower back workout.

What are the benefits?

All of the exercises above work on building rotational core strength and hip stability, as well as strengthening the muscles in the lower back. Unlike traditional core exercises, like crunches and sit-ups, this routine trains your core, hips and lower back to stabilize the spine under uneven or dynamic loads.

You’ll be working the deep stabilizer muscles, including the Quadratus Lumborum (QL), which is a deep muscle that runs from your pelvis to your lower ribs, the oblique muscles, and the gluteus medius.

During the first two exercises, the half-kneeling position locks your pelvis in place, preventing you from using any momentum from your legs to swing the dumbbell. Instead, your obliques will be doing all the work lifting the dumbbell in the diagonal line.

The hip drops work the QL, which often becomes tight, overworked, or weak if you spend a lot of time sitting down. This exercise strengthens the QL through its full range of motion, reducing lower back stiffness.

Finally, the suitcase carries help build the real-world functional fitness in the core needed to carry a heavy suitcase, bag of groceries, or child on one hip. By carrying the dumbbell on one side, you’re forcing the core muscles on the opposite side to contract to prevent your torso from tilting.

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

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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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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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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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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.

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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.

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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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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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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."

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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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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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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?

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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 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 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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• 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 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.

More from Tom's Guide

• 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'

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!

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

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.

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

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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.

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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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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.

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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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Creatine, like many supplements right now, is having its moment. There's heightened press around the benefits of creatine, especially for women, in helping sustain energy levels and your efforts in the gym, and building or maintaining strength and muscle mass.

Creatine is often taken in powder form, and anywhere between 3 and 5 grams per day is estimated to suit most people, though creatine cycling or opting for other forms like creatine gummies or tablets has also become increasingly popular.

In my line of work as a personal trainer, I’m never too far away from a trending supplement, protein shake, or pre-workout. Despite dabbling with it here and there, though, I’ve never really used creatine consistently. Until now.

A few months back, I started taking creatine monohydrate every morning, mixing a 4g scoop into my water before exercise. If you’re unfamiliar with creatine and its benefits, I cover them below, plus contraindications and what I experienced when taking it.

Here’s what happened to my body.

What is creatine?

Creatine is a naturally produced organic compound from amino acids. It's primarily stored in skeletal muscle cells as phosphocreatine and acts as an energy supply during exercise, especially bouts of high-intensity movement.

Typically, exercisers supplement with creatine for high-energy or power-output demands, like powerlifting or sprinting. That said, it isn't a pre-workout, in the sense that it won't pump you full of caffeine or give you a slightly hectic buzz in the same way.

Many creatines, like the Warrior Creatine Monohydrate powder (above), come fortified with electrolytes, and you can also get unflavoured options if you don't like the taste of powders in your drinks.

In short, creatine helps people, from the everyday gym-goer to sportspeople, boost athletic performance by supporting rapid energy replenishment or turnover, helping you go longer and recover quicker. It is also used to help increase muscle mass and strength over time with regular, safe usage.

While the body produces creatine in the liver, kidneys and pancreas, you also absorb it through consuming foods like fish and red meat. Supplements should never replace natural supplies, but as the name suggests, they can act as a way to top up levels if you might be falling short.

If you're quite new to creatine, there's a process called ATP recycling. This means that inside your cells, creatine turns to phosphocreatine and helps regenerate adenosine triphosphate (ATP), which is basically the primary currency of energy for producing muscular contractions. ATP is depleted during hard exercise efforts, so to sustain exercise, you want rapid turnover to keep you going.

Users supplement creatine to help bolster energy reserves in cells, which can increase training volume overall and translate into gains in strength, endurance and muscle mass.

According to sources like the Mayo Clinic, this could lead to "greater gains in strength, muscle mass and performance" and also help exercisers who require "rapid recovery during training and competition."

There is even a growing body of evidence "showing that creatine supplementation, particularly when combined with exercise, provides musculoskeletal and performance benefits in older adults," according to the National Institutes of Health. This is useful for anyone over 35 or women who are hitting perimenopause or menopause, as these are all instances where muscle mass, strength and bone density begin to naturally decrease (called sarcopenia).

There’s also research that suggests creatine can lower blood sugar and improve brain function. As reported by Tom's Guide, studies indicate that (larger) doses of creatine can fight fatigue and improve sleep deprivation.

I've been taking creatine for months — here’s what's happened to my body 

Before jumping in, we don’t encourage supplementation fads at Tom’s Guide, and I work based on my experience as a personal trainer and on existing research. What works for my body might not for you, so exercise caution if you try supplementation.

Also note that if you want to take larger doses, this isn't generally recommended every day long-term, so I strongly advise you to research creatine cycling to keep your body safe so that you can take breaks and taper appropriately.

In terms of day-to-day safety, creatine is well-researched and generally considered safe for daily use in healthy adults, though it can cause mild water retention. If you have any health conditions related to your liver, pancreas, or kidneys, or you're just unsure, seek medical assistance.

I've taken creatine before, but this time I locked in. Several months down the line, with consistent use, I've experienced the gentle uplift creatine provides during the slog of intense workouts, and my overall training output has increased. However, it shouldn't be treated as a pre-workout or an iso gel that will pump you full of caffeine or quick carbs, so try not to anticipate this if you take it.

That said, creatine is often found as a single ingredient in pre-workouts alongside caffeine, but rather than leaving you with the dreaded jitters, creatine takes care of improving performance output over time instead.

I've been taking 4 grams daily, and I plan to have a week off soon as a reset. I have noticed a little water retention this time around, but otherwise, no adverse effects yet, despite having a pretty sensitive stomach. I've been using Warrior Creatine, but I've just moved to C4 and have also taken Optimum Nutrition before (featured below).

I recommend doing your research and looking for pure creatine monohydrate with maximum bioavailability. Check the ingredients list: I like to opt for unflavoured (I hate the taste of anything pretending to be something it isn't. "Mixed berry" can get straight in the bin) and with added electrolytes.

I prefer the powder and trust it more, but if yours doesn't mix well and sits at the bottom of your drink, I would move to another brand.

Granted, as a trainer, I tell my clients to fuel with adequate protein (protein taken before workouts can help increase muscle protein synthesis, and this is how much protein you actually need to build muscle), plus plenty of sleep and active rest. But creatine is hitting the headlines more and more as a daily supplement with real, lasting benefits, especially for women who need to cling to muscle later in life.

As a woman myself, I know this battle already, and if it works for you, I recommend it. For the first time, I've really noticed a change in how my body looks. I feel great during exercise efforts (crucial if you have to perform continuous efforts), and I feel like I'm maintaining a great level of muscle mass right now.

Building muscle — called hypertrophy — takes months of consistency with your workout routine and progressive overload, and even then, body fat percentage plays a role in the definition you can see. Although I have leaned out a little this summer, I have definitely seen more muscle definition in my body from taking creatine consistently, along with my balanced lifestyle.

There aren’t any contraindications to taking creatine at night, but if you’re looking for the best time to exercise, a general rule of thumb is to avoid high-intensity workouts and heavy weightlifting sessions within a few hours of bedtime.

Personally, in the summer, I stick to early workouts, so this isn't really a problem for me. Whether this shift in timing has also improved fatigue and recovery levels alongside taking creatine, possibly.

Taking creatine shortly before (and after) exercise is the best way to fuel, as creatine is believed to also improve exercise recovery. First and foremost, I recommend always looking at your diet before adding a creatine supplement.

And finally, combining caffeine with creatine could worsen sleep and cause some stomach discomfort if you consume more than the recommended daily dosage. Always check the label and stick to the guidelines given by the product brand.

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• Forget crunches — this standing move trains your core and hip flexors and improves posture at the same time

At 35 (ahem, nearly 36), I've learned that building strong hips is a secret weapon for boosting mobility and keeping my body robust as I get older. Not only does it improve my ability to squat, deadlift and lunge safely, but it also helps me walk and run with more freedom, hike with less stiffness and feel generally more free and open.

The best hip mobility exercises will focus on strength, range of motion, balance and stability. For that reason, I want to share three simple exercises I swear by; if you sit at a desk for long periods, these are a game-changer for waking up stiff hips and relieving tension.

Check them out below, as well as some benefits.

3 simple hip-awakening exercises to try at home

Been at your desk a while? Here is your call to action. If you can, stand up, push your laptop aside and try these moves.

1. Single-leg hinge

This exercise opens your hips, rotates them and stretches the adductors, the muscles along the inner thighs.

Think of this exercise as a joint lubricant: aim for slow, controlled movement and try to increase the range of motion available with every rep.

• Stand with a chair to your right side and extend your right leg to the side, resting the inner part of your foot on the chair, toes pointed forward
• Place your hands on your hips and stand tall through your spine
• Bring a very soft bend to your left knee. Slowly hinge forward at your hips and push your butt back, lowering your chest to almost parallel to the ground in front of you
• Pause when you feel a stretch through your inner thigh. Drive upward to stand, then turn your toes to point to the ceiling
• Return to your starting position, complete your reps, then switch legs
• Aim for 3 sets of 10 to 12 repetitions per side, twice per week.

2. Lean back with hip lift

Lean backs are typically categorized as a core exercise, but this move also stretches and extends your hip flexors and works your quads. The aim is to keep both knees pressed down; if you need to, place a cushion or rolled-up mat beneath your knees for support.

Aim to keep your back straight and gaze forward, chin tucked.

• Kneel on a yoga mat or similar, toes tucked or untucked depending on your preference
• Sit tall through your spine and brace your stomach, engaging your core while maintaining your breath
• Extend your arms in front of you or overhead, then slowly lean back as far as you can without lifting your knees or losing your straight spine
• Pause. Place your hands just behind your hips, then press your hips upward toward the ceiling
• Slowly lower your butt to your feet, then return to your starting position
• Aim for 2 sets of 8-10 reps several times per week.

3. Figure-4 squat

This is a test of balance, control and stability. If you need, have a stable surface nearby that you can use for support.

It doesn't matter if you wobble or fall out of the posture, as this will improve as you build strength in your lower body over time. Figure-4 stretches your glutes, including the deep piriformis gluteal muscle, and also targets your groin and hips, works the small stabilizing muscles in your upper and lower legs, and strengthens your hips, knees and ankles.

• Stand tall with your feet hip-width apart
• Place your right foot just above your left knee and gently draw your right hip open. Flex the foot to protect your knee
• Send your hips back and lower into a single-leg squat, maintaining the figure-4 position while keeping your chest lifted and back straight
• Pause at the bottom of the squat, then press through your left foot and leg to stand
• Aim for 2 sets of 6-8 reps per leg, several times per week.

What are the benefits?

Where I can, I like to work the left and right sides independently, whether training myself or clients. It ensures you work without dominant muscle groups or sides taking over, and allows you to measure progress on both sides of your body, potentially improving imbalances or activating underfiring muscles.

The glutes are notoriously tight, underactive and underused. Weak glutes contribute to back pain and can cause potential issues with running, sports, or even walking.

Think about any tightness you might have in your spine or your lower body. Does it impact how you move? Does it cause pain or limitations? Think of this as a small, quick reset, creating more space around your pelvis and reducing tension in your spine.

While these exercises are recommended, you should always listen to your body and stop if you feel sharp pain, numbness, or tingling. Working with a physical therapist, personal trainer, or similar professional will help you determine what exercises are suitable for your body based on your personal journey.

That said, these three strengthening exercises will help build strength in the muscles surrounding the joints and improve stability, balance and weight-bearing.

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

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Having taken up Pilates a few years ago, I've learned one hard lesson along the way: sometimes, less is more. Pilates is known for building muscle endurance, core strength, better posture and increased overall stability, balance and coordination.

Typically, traditional classes tap into low-impact, high-rep, lightweight loading. That's because you really don't need heavy weights when you're hitting upward of 15 reps per move, with other moves layered on top. For this reason, I pay way more attention to moves that require less equipment and loading but still pack a punch.

The exercise below only requires a loop band or one of the best resistance bands for home workouts. The thicker, the tougher the exercise becomes; the thinner, the easier, but also the greater your range of motion. Pick your poison, and let's get started.

Watch: Banded hip march for core and hips

I would add this exercise to an existing core workout or to a hip mobility routine you enjoy.

I've been mostly sticking to 2-3 "activation" sets of 15-20 reps per side several times per week to activate my hips, core and glutes before lower-body workouts, but you could add bands or choose a thicker band and reduce your reps.

• Stand with your feet hip-width apart and secure a loop band over your feet
• Place your hands on your hips or overhead. You could hold a weight overhead if you'd like an extra challenge
• Keep your gaze forward and engage your core, bracing your stomach and slightly drawing your navel in
• Lift one knee into the air to roughly hip height. Avoid arching your back or leaning to one side, and stay tall through your spine
• Pause at the top, as if frozen in a marching position
• Slowly lower your leg, then repeat on the other side.

You're aiming to move against the resistance of the band to draw your knee upward, working your hip flexors, which activate to help raise your knee into the air. This motion mimics activities like climbing, sprinting, or walking, but with load.

Your core muscles, especially the deeper belt of core muscles known as the transverse abdominis, work hard to stabilize your torso and pelvis as you balance.

Standing hip marches even teach you to balance on one leg and independently work one side of your body, then the other, which is called unilateral training. It's a highly functional type of exercise, as simple movements like walking or stepping require you to do this.

Moreover, standing on one leg improves proprioception (your body's awareness of itself in space) and balance by strengthening the smaller stabilizing muscles in your legs, plus your joints, to stay upright.

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I like programming this move for older clients because it forces your abdominals to resist rotation, wobbles, or swaying while strengthening the typically weaker hip complex, which is prone to tightening if you sit for long periods. This is great if you want to improve posture and reduce sedentary time.

I find that anyone over the age of 60 or 70 in particular benefits from single-sided stability work, especially if balance and posture have taken a hit in recent years.

How to progress hip marches

This is about building deeper core strength to protect your spine and hips, so you might decide to work with your bodyweight and focus on slowing the tempo down.

If you choose to add more resistance, go for a heavier resistance band or hold weights at your chest, overhead, or by your sides to add core load.

If you suffer from tight hips or back pain, stop and rest. As a trainer, I like to work on strengthening weaker or tighter muscle groups that contribute to injury or pain, which means we're being preventative for the future. But that doesn't mean working to a place of pain.

If you're unsure how to engage your core properly, this short "bracing" routine might be helpful for you beforehand.

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