I’m a personal trainer — build a resilient body in just 20 minutes a day with these 5 moves

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You can stretch, strengthen and open up with just five exercises

hip flexor stretch
(Image credit: Shutterstock)

You only need 20 minutes a day, several times a week, to build a strong, resilient body with this five-step mobility routine. It focuses on the lower body but will also work your shoulders and core muscles for stability.

I love rolling out one of the best yoga mats to perform this short but effective routine on, and it’s guaranteed to release tension, open up stiff joints and create space and relief in your body.

If you are currently working with any injuries and you haven’t tried this routine before, check in with your physician first. This also applies if you are pre- or post-natal or suffer from sciatica, although some of the movements can help to alleviate symptoms when managed correctly.

5-move mobility routine you can try anywhere

I recommend watching the videos below so you can follow along. Perform each exercise for 45 to 60 seconds (per side) and try to relax into your breathing. I've also provided sets and reps if you prefer to work this way.

Stop if you experience pain. Exercises may feel uncomfortable at times, but shouldn't cause pinching or sharp sensations.

1. Bear squat

Bear squats are basically a horizontal squat variation that allows you to reach deeper into the bottom of the squat position while moving your lower joints through extension and flexion and a fuller range of motion.

Use your core muscles to draw your stomach in and keep your knees hovering just an inch or two off the mat as you slide your hips backward toward your heels. Stay resting on the balls of your feet and keep your butt aligned with your shoulders. As you move forward, focus on stabilizing through your shoulders and placing your weight over your wrists without bending your elbows.

Aim for 2-3 sets of 8-10 reps.

2. Calf raises

Calf contraction helps prevent blood pooling in your lower limbs, which is why these muscles are known as your second heart.

But your calves also help you walk, run and balance without injuring yourself or falling over, so they're very important muscles to keep strong for stability and circulation.

The most common mistake I see during calf raises is rushing the reps and simply moving up and down quickly. Try to focus ahead on something that isn't moving to help your balance, then lift slowly onto the balls of your feet. Pause for a moment and squeeze those calf muscles, then slowly lower your heels to the floor.

Aim for 2-3 sets of 6-8 reps.

3. Fire hydrants

You can use a band as I do above, or work with your weight. Either way, this fire hydrant move will test your outer glutes and hip stability, stretch your groin and open your hips in the process.

Focus on keeping your body square to the mat, placing your weight evenly between your hands and pushing through them to broaden your upper back. Lightly engage your core, move only one knee outward to open your hip, draw up to hip-height, then slowly lower again.

Aim for 2-3 sets of 6-8 reps.

4. Crab walks

Crab walks also work your outer glutes, core and legs as you move laterally across the ground, one direction at a time. Stay low in a half-squat position with your chest lifted and gaze forward; step one foot to the side as wide as you can without your knee turning in, plant it, then allow the other foot to follow, always keeping a hip-to-shoulder-width distance between your feet.

Complete 6-8 reps in one direction, then change. Aim for 2 sets.

The thicker the band, the tougher this exercise becomes. Form is compromised when your knees buckle inward, or you can't step properly; so focus on proper movement patterns rather than how much resistance you can add, and you'll feel this in all the right places.

5. Clamshells

Like the exercises above, clamshells also focus on strengthening your glutes while opening the hips and groin. Unlike crab walks, which engage the whole lower body, this move focuses more on isolating muscles as you simply open (abduct) and close (adduct) the hip and knee.

Try not to collapse into your upper body while you perform these. Rest on your elbow, face sideways, then push through your forearm and press out of your shoulder. Without doing this, your shoulder joint takes more stress than it needs to, so try to lift actively away from the mat.

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Sam Hopes
Sam Hopes
Fitness Editor and Coach

Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.

She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

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