Fitness isn’t just about getting a six-pack or competing in a triathlon. These straightforward, low-intensity moves will improve your strength and mobility and make almost everything easier, according to a dozen movement coaches, personal trainers and strength specialists.
To stay upright on public transport … do side planks with a twist
Planks are a full-body stability exercise that helps brace against movements like carrying a toddler on one hip or standing on a bus. “Side planks with extra movement – hip dips or leg lifts, for example – teach your body to stay strong when something is trying to pull you sideways,” says Callum Roberts, head coach at Results Inc. “They train your obliques, hips, glutes and shoulder stability all at once.” Start in a classic side plank, then move one leg up and down.
To simplify the big shop … do the suitcase carry
This one-sided variation of the farmers’ walk helps carry groceries, luggage or a toolbox without leaning sideways, explains trainer Jacob Siwicki. “Hold a heavy weight in one hand and walk tall. It will teach your core and body to resist tipping over sideways.”
To entertain the kids on car journeys … work on your thoracic rotations
Constant turning in the car takes a toll on the spine. “Most people are really stuck in the mid-back,” says posture and pilates expert Kerrie-Anne Bradley. Thoracic twists help: sit up on your sit bones, bring middle fingers to touch at chest, elbows lifted, and rotate to the right while keeping pelvis fixed.
To always win at tag … learn the Cossack squat
“This variation of a side lunge develops lateral strength, hip mobility, ankle mobility and the ability to shift weight confidently,” says Autumn Noble, a personal trainer at Genesis Health Club. Squat down on one foot, extend the other leg, and shift weight across.
To safely put bags in the overhead locker … do wood chops
“Twisting is one of the most underrated movement patterns,” says wellness coach Nikkii Behrens. Wood chops build core strength and upper back mobility, teaching controlled rotation. Use a cable, resistance band, or kettlebell.
To mow the lawn more easily … get into bridging
“Bridging strengthens glutes, hamstrings and the back of the body, which many people underuse due to sitting,” says Behrens. Lie on your back with feet close to bottom, push through heels to lift hips.
To prepare for parenthood … do loaded carries
“I love variations of the loaded carry for clients who are parents or parents-to-be,” says Brian Abell, coach at Fit Happens. Hold a kettlebell in one hand in the front rack position, walk or lunge, and add a second kettlebell for twins.
To make rambling easier … learn the step vault
“The step vault is a very natural movement,” says Dan Edwardes, founder of Parkour Generations. Approach obstacle, push off one leg, place same hand on top, step with opposite leg, and bring trailing leg through.
To get something off that high shelf … master the tree-to-three
“This yoga transition builds balance as your centre of gravity moves forward,” says Bassanti Pathak, co-founder of Pathak Yoga. Start in tree pose, then straighten the tucked leg behind you and bend forward into warrior three.
To catch falling crockery … use the chest expansion
“Pilates is about making everything else you do better,” says Lesley Logan, pilates teacher. Chest expansion opens tight shoulders and chest. Hold light weights, bring them behind you, and look left and right.
To recapture your childhood … train slow step-downs
“Lots of people train going uphill, but nobody trains the brakes,” says Siwicki. Step on to a low box, then lower trailing foot slowly to the floor. Repeat on other side.
To avoid embarrassment at soft play … do the bear crawl
“Crawling reconnects shoulders, hips, trunk, hands and feet,” says Oscar Trelles, founder of Breathing Flame. Keep knees off ground and move opposite hand and foot simultaneously.
To prepare for five-a-side season … start skipping
“Skipping is the perfect way to warm up jumping, sprinting and dancing muscles,” says Steve Kamb, founder of Nerd Fitness. Start with low jumps, then progress to one-foot bounces and double-unders.
To look good at the garden centre … try sandbag bear hugs
“Real life doesn’t look like the gym,” says Brian Murray, founder of Motive Training. Hold a sandbag in a bear hug while doing squats, lunges, or walking.
To get off the floor with ease … learn the Turkish get-up
“This trains moving from ground to standing with strength and control,” says Noble. Start lying down with one hand high, roll on to opposite elbow, bring leg underneath, stand up, and reverse.
To recover gracefully … do extra-range lunges
“Forward or reverse lunges with a step build strength and mobility,” says Roberts. Lunge onto a small step, push off front heel to stand.
To carry the kids in from the car … do Zercher exercises
“Zercher exercises train awkward real-life strength,” says Roberts. Hold weight in crook of arms and perform squats, lunges, or walks.
To be ready for anything … work on your cartwheel
“The cartwheel restores lateral movement, inversion, play and coordination,” says Lara Heimann, creator of LYT Yoga. Start with a mini-cartwheel, building confidence and shoulder strength.
