Our top daily exercises
These are a combination of exercises that will each target a different part of your fitness to improve overall stability and balance. Each exercise has an alternative to increase the intensity or decrease the impact, depending on your ability and level.
It’s important throughout performing these exercises to maintain abdominal engagement; imagine a piece of string tied on your belly button and pull it out through your back – you should be able to maintain this and breathe!! Before starting each exercise, engage the abdominals.
Start with the modification for the first week, or until you’re comfortable with the exercises and feel stable throughout performing these.
Perform all exercises with control and fluidity, as control is valued more than speed and ability in these exercises.
Repeat the circuit 3-5 times.
1. Jumping Jacks
Targeting: Cardiovascular fitness
Modification: Step jacks – alternating legs
Advanced: Explosive jacks
Repetitions: x30 (total)
HOW TO: Jump in and out, raising arms laterally as you jump out and bringing arms down as you jump back in.
2. Bird dog
Targeting: Core stability
Modification: Keep hands on the floor, reach out your leg only.
Advanced: Alternate them – changing balance more or perform with ankle or wrist weights.
Repetitions: x15 (each side)
HOW TO: Start on the floor, placing the hands directly under your shoulders and knees directly under hips; making a rectangular shape. Raise the opposite arm and leg in coordination with each other. Then draw the elbow and knee in toward each other before reaching out again. Aim to keep your pelvis and lower back stable throughout this exercise.
In order to maintain a neutral spine (protecting the back), raise the leg and arm no higher than 90 degrees on extension.
3. Bridges
Targeting: Core stability
Modification: feet a little further away from the body, not lifting as high in the bridge.
Advanced: Bring feet closer to the body or raise feet onto a step to increase the load on the hamstrings and glutes.
Repetitions: x15
HOW TO: Start by lying on your back, knees hip-distance apart and parallel. Arms pressing into the floor by your side. Keep the rib cage closed by maintaining a strong core – not pushing into the shoulders.
4. Back extensions
Targeting: Core stability
Modification: Limit the range of motion; don’t lift as high.
Advanced: Extend the arms out to increase the load.
Repetitions: x15
HOW TO: Start lying on the floor, fingers on the forehead, elbows out to the side. Engage glutes and core muscles, then lift the upper body off the floor, aiming to lift the chest up. Keep your eyes looking straight ahead in order to maintain a neutral spine.
5. Alternating Lunges
Targeting: Legs and gluteus
Modification: Hold on to a chair or something stable to support balance whilst focusing on the alignment of the legs.
Advanced: Pulsing in the lunge on each side or jump to change legs.
Repetitions: x15 (each leg)
HOW TO: Start in standing position, feet together and arms by your side. Step back beyond the natural leg length – ensure the front knee is directly above the support/front heel. Creating two right angles with the legs; back knee almost touching the ground. Return to start position and repeat on the other side.
By Sarah Wallace
Living in Gloucester with her husband, Sarah is a qualified dance teacher, health and fitness coach with a passion for nutrition. Her knowledge helps people achieve their fitness goals every day.