Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (2023)

Incorporate more beans and pulses into your recipes

Beans and pulses are super-easy to add to curries, soups, stews, pies and salads, and are high in protein and fibre, which is crucial for supporting a healthy gut. Gut health is a core component of general wellbeing, and these ingredients are easy to use, as well as often a more affordable protein source than meat. Jenna Hope, registered nutritionist

Chew your food properly

Chewing your food properly really helps your digestion and might even unlock more nutrients. There aren’t any teeth in your stomach, so large lumps of food need to be dissolved by stomach acid and mashed up by your digestive muscles. If food is partially digested as it travels through your gut, it could cause bloating, gas and stomach pain. Anna Mapson, registered nutritional therapist and owner of Goodness Me Nutrition

Try an extra-hydrating morning drink

Start your day with half hot water, half coconut water and a pinch of natural sea salt for super-efficient hydration. Dr Nerina Ramlakhan, psychologist and sleep scientist

…and make sure to hydrate before you caffeinate

We tend to wake up dehydrated, so make sure you meet the need for hydration the best way you can before you head for the coffee. Anna Mathur, psychotherapist and author of Mind over Mother

Or swap coffee for matcha

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (1)

The energy from coffee is quickly released over a two-hour time span, which can cause a crash. Matcha, on the other hand, releases energy over a four-to-six-hour time span, making it less likely to cause that downturn. By switching from coffee to matcha, you will also boost your antioxidant intake, support your immune system and manage anxiety – it gives you the buzz without the jitters. I like Casa Cura Organic Matcha, which has a naturally smooth and mellow flavour. Nadia Rawjee, certified health coach

Consider doing your workout in the morning

Exercising early kick-starts your metabolism and gives you the energy to tackle the day. If someone had told me when I began my fitness journey that I would be up at 6am most days to head to the gym, I would have laughed in their face. I was neither a gym person nor a morning person. Fast-forward to today and it is my secret weapon. Rachael Sacerdoti, personal trainer

Get a blood prick test

Many conditions, such as type 2 diabetes, don’t show symptoms in the early stages. A simple finger prick blood test taken at home can help you to spot conditions from high cholesterol to vitamin deficiencies to issues with your heart, kidney, liver, bowel, prostate or hormone levels. Doing this check annually is an easy way to monitor for key health markers and allows you to take early action if required. Dr Jamie Brosch, GP

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Eat your greens first

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (2)

It stops you from leaving them on your plate when you get full from the other ingredients. Karine Patel, registered dietitian and founder of Dietitian Fit & Co

Get some vitamin D

If you don’t already, you should consider taking a 10mg vitamin D supplement daily until March, as in Britain we do not make enough vitamin D from sunlight during the autumn and winter months. Claire Nevinson, superintendent pharmacist at Boots

Shake it out

Start with your hands and just shake them out in front of you. Physically we are bringing a bit of heat into the body; energetically we are getting rid of all those toxins (physical and mental) that are not serving us. Build on this for one or two minutes, shimmy the shoulders, wiggle the hips and shake the legs. Cat Meffan, yoga teacher and founder of the Soul Sanctuary

Get (sober) curious

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (3)

To reduce your alcohol intake, I always suggest having a non-alcoholic drink (or two) first in a fancy glass. Often it is just about having a glass of something in our hands, so that we don’t feel like we’re missing out. And it doesn’t have to be water in that glass. Try Heineken 0.0, Guinness 0.0, Nosecco, Tanqueray 0.0 per cent or Sea Arch, which is another lovely “gin” alternative. If you don’t like fake booze, apple juice or cranberry juice and tonic or sparkling water is really good. Gayle Macdonald, addiction therapist and life and sobriety coach

Allow yourself a little of what you fancy

Chasing low-calorie ingredients is a race to the bottom: meals cooked with “proper” ingredients – such as olive oil – taste so much better than their “diet” equivalents. A little of what you fancy does you good; if you don’t feel like you’re missing out, you are far more likely to stick to your diet. James and Paul Anderson, authors of the TwoChubbyCubs recipe books

Add spinach to smoothies

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (4)

Consider adding spinach (fresh or frozen) to your smoothies – it doesn’t taste of anything and gives it a creamy texture. It is also perfect for kids who avoid green vegetables! Emma McElhinney, body and confidence transformation coach

Blend vegetables into a pasta sauce

As a mother of three, this is one of my favourite tricks to get children (and even adults) eating vegetables: adding carrots and red peppers to our tomato base sauce and then blending it. The colour remains red, and vegetables are totally unnoticeable. Karine Patel

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Swap your yoghurts

By switching from flavoured sweetened yoghurts to plain Greek yoghurt with fruits, you will reduce the amount of sugar you consume and increase the amount of fibre and protein, which will make you feel fuller. Karine Patel

Get fibre first thing

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (5)

A high-fibre breakfast is one of the best things you can do to support your overall health. Swap white bread for wholemeal, or add a scoop of fibre supplement powder to your porridge. Dr Caitlin Hall, chief dietitian and head of clinical research at gut health specialists myota

Re-organise your kitchen cupboards

Research shows that food which is easily accessible is eaten more often. So think about what is to hand on the kitchen counter. Can’t stop eating biscuits? Store them further away, not at eye level. Keep forgetting to eat those lentils? Place them in plain sight. Karine Patel

Snack before exercising

Some people skip food before exercising, particularly in the morning. If that works well for you, that is fine. But if you are lacking energy or struggling to improve your performance in a way you might not expect when you are regularly exercising, don’t underestimate the power of a snack. If it’s first thing or your last meal was more than four hours ago, then having easy-to-digest carbs such as a banana, a slice of toast or a cereal bar 30 minutes before you exercise will help you do whatever it is that little bit better (This is also particularly true for women, due to the way their hormones work). Chloe Gray, qualified fitness trainer and writer

Turn your shower cold

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (6)

Having a cold shower for 30 seconds to a minute is proven to raise energy levels. It can also boost metabolism and reduce pain and inflammation due to its anti-inflammatory effects. Dr Nerina Ramlakhan

…or focus on cooling your palms

The simple practice of cooling the palms of your hands has been researched by scientists from the University of Stanford with some pretty astounding results: the process can drastically reduce fatigue, as well as improve athletic performance. Colin Edgar, founder of CoreTx

Try 10-minute mobility exercises

All forms of exercise – running, strength training, cycling or even just carrying bags of shopping from the car to the kitchen – can be made to feel easier if you improve mobility. This is particularly important for those of us who work at a desk all day, as our hips and spines become very static. Mobilising those areas with movements such as cat-cow stretches and hip circles can make a huge difference in day-to-day life as well as improving your workouts. For a guided practice, try Shona Vertue’s 10 Minute Daily Mobility Routine on YouTube. Chloe Gray

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Move to your mood

Your energy levels are different every day, so the movement you’ll benefit from each day is different too. Opting for a form of exercise that respects your current energy levels is a kind gesture towards yourself. For example, if you are depleted, stretches or a walk are less likely to have you running on empty. Anna Mathur

Exercise with a friend

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (7)

Choosing to exercise with a friend or as part of a group is a simple measure that offers high rewards – you keep each other going by holding one another accountable and making it more fun. Rachael Sacerdoti

Get sunlight first thing

Try to get to get some natural sunlight in the morning, even if it is cloudy. Doing so causes the natural release of the hormone cortisol, which tells your body, “We’re awake and alert”. This signifies that it is morning to your circadian rhythm, which is essentially an internal body clock that will then release the sleep hormone melatonin around 12 hours later. So, although bedtime routines are important, actually one of the best things you can do for your sleep is what you do in the morning. Chloe Gray

Stretch your back

Take a moment to stretch your back every single day. You can do this through the Pilates “roll-down”: stand with your feet firmly anchored under your hips, relax your shoulders and breathe deeply. Tuck your chin to your chest, then sequentially roll down each bone of your spine, feeling your back unravel one vertebra at a time. When you reach a forward-fold position, soften your knees and let your spine relax. Then, the same way you rolled down, roll back up, one bone at a time. When you stand tall, give your shoulders a roll, and take a few deep breaths. You can repeat this a few times throughout the day – it provides a good “reset” for your back, and can help to release tension in your muscles. Eloise Skinner, Pilates instructor

Don’t look at the time when you wake up during the night

It stops you from getting back to sleep. Dr Nerina Ramlakhan

Write a to-do list before bed

One practice that I personally find helpful for sleep – and is backed by science – is journaling before bed. I call it my “brain dump” and it typically involves reflections from the day, things I am grateful for, or simply my to-do list. In fact, a recent study in the Journal of Experimental Psychology found that writing a to-do list before bedtime helped people to fall asleep nine minutes faster compared with those who wrote about completed tasks. Dr Hazel Wallace, author of The Female Factor: Making Women’s Health Count

Try Omega-3 fish oil

Omega-3 fish oils are one of the no-brainer supplements I recommend to everyone. By taking a daily tablet over a period of at least three months, you can benefit from a reduction in triglyceride levels (cholesterol), as well as a reduction in blood pressure and inflammation. Matt Hodges, personal trainer and author of Behind Gym Doors

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Slot quick exercises into household habits

Going to the gym can be expensive and time-consuming; making use of household items and activities is a no-cost way to get started. Squat while the kettle is boiling. Do calf raises while cleaning the dishes. Bicep curl with the bin bag as you take it out. Lunge your way back from the loo (We won’t ask you to do it on the way there). Ash James, physiotherapist at the Chartered Society of Physiotherapy

Blink regularly

When you are deeply focused on the screen, you tend to blink less, even if you don’t realise it. If you’re not blinking enough, your eyes are not receiving regular hydration and moisture, and they begin to feel dry and irritated. Get into the habit of “resting your eyes” by looking away and closing them purposefully – the eyelids are great protectors, with lots of moisturising glands on the inside. Also, I always follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20ft away. Alastair Lockwood, eye health specialist and ophthalmologist at Feel Good Contacts

Five things you can do for your mind (in less than five minutes)

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (11)

Place your finger to your thumb

When you have a few seconds, bring your index finger and thumb together and make a circular motion. Focus on the imprints of your finger. By bringing our attention to our sense of touch, we can drop away the overwhelming mind fog of modern life and feel more centred and energised. Jasmine Eskenzi, founder of wellbeing and productivity app The Zensory

Stand in a power pose

Science shows that standing in a power pose – feet slightly wider than normal, hands on hips – can reduce stress and anxiety, as well as lift our confidence and self-esteem in an instant. Gayle Macdonald


Seeing clutter can cause stress levels to increase, so take five minutes to clear your immediate environment. Lisa Gunn, Nuffield Health emotional wellbeing prevention lead

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Stimulate the vagus nerve

Stimulating the vagus nerve – the longest of the 12 cranial nerves – calms the nervous system. A really easy way to do this is by spending a few minutes rubbing your fingers up and down the sides of your neck, all the way to the hairline behind the ear. Emma McElhinney.

Close your eyes

Our senses are more overwhelmed than ever. So, when you get a minute or two, stop and close your eyes. This moment of sensory deprivation gives your brain some much-needed respite. Anna Mathur


What are some easy ways to quickly improve my fitness? ›

How to improve your fitness
  1. Choose a reason for becoming more active. Ask yourself why are you being active. ...
  2. Choose an activity that you enjoy. ...
  3. Set goals and chart your progress. ...
  4. Don't punish yourself. ...
  5. Give yourself rewards. ...
  6. Try to do some activity on most days of the week. ...
  7. Get support. ...
  8. Starting your fitness habit.

What are the benefits of mobility exercise? ›

The benefits of mobility training are plentiful:

Helps prevent knots and injuries. Relieves tension associated with sedentary lifestyles or over-exercising. Improves all-round functional fitness performance. Increases range of movement, helping us stay active and healthy longer in life.

What is a mobility exercise? ›

Mobility Drills: These are exercises that are specifically geared towards training your range of motion around joints. They involve actively moving, contracting and relaxing muscles through the joints range of motion. Some of these may isolate, while others involve multi-joint movement patterns.

What are 4 types of training we can use to improve your mobility? ›

Research has shown that it's important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury.

How can elderly improve mobility? ›

The good news is that by following the tips below, you can maintain and improve senior mobility.
  1. How to Maintain Mobility in Old Age. ...
  2. Warm-Up and Cool Down. ...
  3. Go for a Walk Every Day. ...
  4. Low Impact Cardio. ...
  5. Stretch. ...
  6. Work on Balance and Coordination. ...
  7. Practice Correct Posture. ...
  8. Proper Nutrition.
Apr 27, 2021

What is the easiest and most effective exercise? ›

We posed this question to four fitness experts and compiled a list of their favorites.
  • Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. ...
  • Interval training. ...
  • Squats. ...
  • Lunges. ...
  • Push-ups. ...
  • Abdominal Crunches. ...
  • Bent-over Row.
Apr 15, 2022

How can I workout in 10 minutes? ›

10 Minutes of Cardio

Any form of cardio burns off calories. Use 10 minutes of your lunch hour to go for a brisk walk. Walk up and down the stairs at work for 10 minutes. Work off some of the stress of the day by exercising to your favorite music for 10 minutes (about three songs).

What are 3 benefits of maintaining your mobility and flexibility? ›

Better flexibility may:
  • Improve your performance in physical activities.
  • Decrease your risk of injuries.
  • Help your joints move through their full range of motion.
  • Increase muscle blood flow.
  • Enable your muscles to work most effectively.
  • Improve your ability to do daily activities.

Is mobility good for health? ›

The more you move, the better your strength and balance will be, and the less likely you will be to fall or lose the ability to perform basic daily functions. And that's on top of all the other health benefits of regular exercise, such as reduced risks of cardiovascular disease, type 2 diabetes, and some cancers.

Why is mobility important for strength? ›

“When you have optimal mobility, you are able to get into better positions. When you are able to get into better positions, you are able to generate greater strength and power. This strength and power will equal you getting stronger,” Dr. Wickham says.

How can I improve my mobility? ›

5 ways to improve your mobility:
  1. Start the day with CARs (controlled articular rotations) Circle gently through the full range of each joint. ...
  2. Move frequently, and dynamically. ...
  3. Squat low. ...
  4. Use props. ...
  5. Give yourself a foot massage.
May 22, 2020

What are some mobility drills? ›

These are some of my favourite exercises that promote a good range of motion and strength, they are actual 'training' but the benefit is mobility.
  1. Deep lunge with rotation.
  2. Standing hip CAR's (Controlled Articular Rotations)
  3. Tabletop bridge.
  4. Goblet squat curls/heartbeats.
  5. Active/passive hangs with rotation.

What is an example of mobility training? ›

Slowly roll your head forward to bring your chin to your chest, only going as far as you can without pain. Continue to roll your head to the other side until you feel a stretch along the opposite side of your neck. Make 3 half circles, moving slowly and smoothly through the motion.

What is the 10 best exercise? ›

Why these 10 exercises will rock your body
  • Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ...
  • Pushups. Drop and give me 20! ...
  • Squats. ...
  • Standing overhead dumbbell presses. ...
  • Dumbbell rows. ...
  • Single-leg deadlifts. ...
  • Burpees. ...
  • Side planks.

What is the example of mobility? ›

Mobility is dynamic or active, where flexibility is passive. For example, flexibility is when you can pull your thumb back with your other hand, so it touches your wrist. In contrast, mobility is the ability to get your thumb to that exact same spot on your wrist without the help of the other hand.

What foods help mobility? ›

8 Joint-Friendly Foods to Strengthen Your Mobility
  • Berries. Berries are a great source of antioxidants with inflammation-fighting properties. ...
  • Red Apples. ...
  • Nuts. ...
  • Oily Fish. ...
  • Orange Vegetables. ...
  • Leafy Greens. ...
  • Onions. ...
  • Food Oils.
Apr 4, 2017

At what age does mobility decline? ›

Importance of muscle health: The age-related loss of muscle may decrease mobility. Loss of muscle mass can begin as early as 30 years2 and it can become more prominent from the age of 50 onwards. The rate of muscle loss is influenced by the amount of regular physical activity people do throughout their lives.

Can elderly regain mobility? ›

Can an elderly person regain mobility? Exercising is the most effective approach to combat immobility. Although a physical therapist who specializes in seniors is highly suggested, there are many exercises that can be learnt and practiced without professional assistance to help elderly people improve their mobility.

What is the easiest exercise for beginners? ›

Beginner routine
  • Bridge. Share on Pinterest. ...
  • Chair squat. Share on Pinterest. ...
  • Knee pushup. Share on Pinterest. ...
  • Stationary lunge. Share on Pinterest. ...
  • Plank to Downward Dog. Share on Pinterest. ...
  • Straight-leg donkey kick. Share on Pinterest. ...
  • Bird Dog. Share on Pinterest. ...
  • Forearm plank. Share on Pinterest.
Sep 24, 2019

What's the easiest exercise you can do and still lose weight? ›

Walking is one of the best exercises for weight loss — and for good reason. It's a convenient and easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it's a lower-impact exercise, meaning it doesn't stress your joints.

What's the best 10 minute workout? ›

Complete two rounds of the following exercises:
  • 30 seconds of right side plank.
  • 30 seconds of left side plank.
  • 30 seconds of Russian twist.
  • 30 seconds of V-ups.
  • 30 seconds of up-down plank.
  • 30 seconds of bird-dog.
  • 30 seconds of plank jacks.
  • 30 seconds of bicycle crunches.
Oct 24, 2022

Is 10 minutes workout good for beginners? ›

10-Minute Workouts Can Help You With Your Health and Fitness Goals. Short, 10-minute workouts are better than not exercising at all and can benefit your health, fitness, and mood. These micro workouts can help you establish an exercise routine, which is especially helpful if you're not currently active.

How can I improve my health in minutes? ›

26 Easy Ways to Improve Your Health in Less Than a Minute
  1. of 26. Floss smarter. ...
  2. of 26. Swish for 30 seconds. ...
  3. of 26. Drink H2O in the a.m.. ...
  4. of 26. Amp up your breakfast. ...
  5. of 26. Rinse your beans. ...
  6. of 26. Pause mid-meal. ...
  7. of 26. Healthy up your carbs. ...
  8. of 26. Brew a cup of tea.
Jul 15, 2020

What are 3 exercises to improve speed? ›

6 Exercises that Can Really Improve Athletic Speed
  • Lunges. Lunges are great exercises that can help improve many areas of your body including hips, legs, and inner core. ...
  • Run Several Sprints in a Row. ...
  • Side Throws. ...
  • Forward/Backward Shuffles and Side Throws. ...
  • Reactive Crossovers and shuffles. ...
  • Jump Rope.
Mar 10, 2018

What are 10 ways to exercise? ›

10 Ways to Exercise At Home
  • Wall sit. Stand with your back against a wall and bend your knees to about a 90-degree angle. ...
  • Step Ups. Stand in front of a chair and put one foot on top of the chair seat. ...
  • Triceps Dips. Start by sitting on a sturdy chair. ...
  • Plank. ...
  • Pushups. ...
  • Weighted Squats. ...
  • Bicep Curls. ...
  • Russian Twist.
Feb 11, 2014

What are 3 ways to build speed? ›

tempo run, or running at a pace that is around 30 seconds per mile slower than your 5k race pace. high intensity interval training, which involves alternating bursts of high-intensity exercise with short recovery phases. lateral shuffles, which can help you improve side acceleration and lateral speed.

Why is mobility important for seniors? ›

Older adults who lose their mobility are less likely to remain living at home; have higher rates of disease, disability, hospitalization, and death; and have poorer quality of life.

Can an older person become flexible? ›

You CAN regain your flexibility at ANY age!

By improving your flexibility, not only will you be improving the range of motion in each of your joints, but you're going to find yourself moving around with greater ease.

What are 5 exercises for flexibility? ›

Because stretching may aggravate an existing injury, if you're injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.
  • Forward Lunges. ...
  • Side Lunges. ...
  • Cross-Over. ...
  • Standing Quad Stretch. ...
  • Seat Straddle Lotus. ...
  • Seat Side Straddle. ...
  • Seat Stretch. ...
  • Knees to Chest.

When should I do mobility exercises? ›

The mobility movement also activates the small—but key—stabilizing muscles in your core and shoulders, turns on your glutes, and gets your blood pumping, he explains. Do it for 2 to 5 minutes before your next workout. However, if you're super tight, increase the time to 5 to 10 minutes.

How fast can you improve mobility? ›

Indeed, studies have found that regular stretching can increase flexibility in as little as four weeks. But getting results requires commitment: You need to stretch at least three days a week, ideally every day. Activities such as yoga and Pilates can improve flexibility, as well.

Is mobility good for joints? ›

Mobility of a joint is important to allow better efficiency of these joints so that their movements are not compromised and joints need to be strong so that they move better and in the right position. They need to be mobile enough to allow the muscles to do their job properly.

Why is mobility important in everyday life? ›

Mobility is important because it affects your ability to move freely throughout your daily activities without pain and strain, even outside of strenuous movements like squatting. The ease of daily activities like putting a box up on a shelf, picking up a baby or stepping over a puddle are all related to mobility.

How do I unlock my mobility in 5 minutes? ›

Full 5-Minute Daily Mobility Routine

World's Greatest Stretch (30 Seconds Per Side) Asian Squat (30 Seconds Hold, 30 Seconds Rock Side To Side) Half-Kneeling Thoracic Rotations (30 Seconds) Wall Slides.

How many mobility exercises should I do? ›

Mobility workout: move better and prevent injury with mobility exercises. “Doing five to 15 minutes of mobility training a day is enough to keep your range of motion and your nervous system active,” says Strong Women trainer Emma Obayuvana.

How do you build mobility in your daily life? ›

Stretching is key to your recovery regimen, but also your ability to move better throughout your day-to-day life. "Stretching helps with both flexibility and mobility, but the specific thing with stretching for mobility is that it opens up your body outside of how it moves in your workouts," says Wise.

What is the simplistic mobility method? ›

The Simplistic Mobility Method® is what you need to increase your flexibility in a safe way. Not just stretching for no reason, but intentional, directed exercises to build both mobility and stability. All the exercises have different levels of regressions/progressions so you can do SMM no matter what level you're at.

How can you improve your mobility? ›

A combination of cardio, strength training and stretching is ideal to improve mobility. Just 30 minutes a day of cardiovascular exercise can make a significant difference in your overall health and mobility. If you're having trouble getting started, break that 30 minutes down into three 10 minute segments.

What are 2 activities exercises that you can do to strengthen your body? ›

Examples of muscle-strengthening activities include:
  • lifting weights.
  • working with resistance bands.
  • heavy gardening, such as digging and shovelling.
  • climbing stairs.
  • hill walking.
  • cycling.
  • dance.
  • push-ups, sit-ups and squats.

What is the best primary movement for improving mobility? ›

  • What are the benefits of mobility?
  • 10 Best Mobility Exercises To Improve Your Range Of Motion.
  • Spiderman Lunges.
  • 90/90 Hip Switch.
  • Cat Cows.
  • Prone Swimmers.
  • Quadruped To Down Dog.
  • Cossack Squat.
May 27, 2022

What are 10 exercises for flexibility? ›

Because stretching may aggravate an existing injury, if you're injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.
  1. Forward Lunges. ...
  2. Side Lunges. ...
  3. Cross-Over. ...
  4. Standing Quad Stretch. ...
  5. Seat Straddle Lotus. ...
  6. Seat Side Straddle. ...
  7. Seat Stretch. ...
  8. Knees to Chest.

What is the single best exercise? ›

1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

What 3 exercises should I do everyday? ›

Increase muscle definition and bone density while preserving joint health with the following three exercises that should be part of your everyday fitness routine.
  • Hip bridges. 25 repetitions.
  • Chair squats. 25 repetitions.
  • Bird dogs. 10 repetitions.
Sep 20, 2017


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