Stay upright on public transport with side planks with a twist
Side planks with extra movement—such as hip dips or leg lifts—train your body to stay strong when something tries to pull you sideways, says Callum Roberts, head coach at Results Inc. They engage obliques, hips, glutes, and shoulder stability. Begin in a classic side plank, then move one leg up and down.
Simplify the big shop with the suitcase carry
This one-sided variation of the farmers' walk helps you carry groceries or luggage without leaning sideways, explains trainer Jacob Siwicki. Hold a heavy weight in one hand and walk tall to teach your core to resist tipping.
Entertain kids on car journeys with thoracic rotations
Constantly turning around in the car strains the mid-back. Kerrie-Anne Bradley, a posture and pilates expert, recommends thoracic twists. Sit up tall, bring middle fingers to chest, elbows lifted, and rotate your torso while keeping hips fixed. Extend arms for a deeper stretch.
Win at tag with the Cossack squat
This side lunge develops lateral strength, hip mobility, and ankle mobility, says personal trainer Autumn Noble. Squat on one foot with the other leg extended, then shift weight side to side.
Safely put bags in overhead lockers with wood chops
Wood chops build core strength and upper back mobility for twisting movements, says wellness coach Nikkii Behrens. Hold a weight low on one side, then bring it upward and across your body, pausing at the top.
Mow the lawn more easily with bridging
Bridging strengthens glutes, hamstrings, and the back of the body, which are underused from sitting, says Behrens. Lie on your back with feet close to your bottom, push through heels to lift hips until thighs form a straight line.
Prepare for parenthood with loaded carries
Coach Brian Abell recommends front rack carries—holding a kettlebell in one hand with the bell resting on your forearm—to simulate holding a child or pram. Walk or lunge with the weight.
Make rambling easier with the step vault
Parkour expert Dan Edwardes says the step vault is a safe way to clear obstacles below chest height. Approach at a comfortable speed, push off one leg, place the same hand on the obstacle, and step over with the opposite leg, landing softly.
Get something off a high shelf with the tree-to-three
This yoga transition builds balance as your centre of gravity moves forward, says Bassanti Pathak. Start in tree pose, then extend the tucked leg behind you while bending forward into warrior three, then return.
Catch falling crockery with chest expansion
Pilates teacher Lesley Logan says chest expansion opens tight shoulders and chest. Hold light weights, bring them slightly behind you, then look left and right. Repeat, stretching further each time.
Recapture your childhood with slow step-downs
Training step-downs helps with downhill running and stairs, says Siwicki. Step onto a low box, then lower your trailing foot slowly to the floor. Repeat on both sides.
Avoid embarrassment at soft play with the bear crawl
Oscar Trelles of Breathing Flame says crawling reconnects shoulders, hips, trunk, hands, and feet. Keep knees off the ground and move opposite hand and foot forward together.
Prepare for five-a-side season with skipping
Steve Kamb of Nerd Fitness says skipping warms up jumping and sprinting muscles. Start with low jumps, then progress to one-foot bounces and double-unders.
Look good at the garden centre with sandbag bear hugs
Brian Murray of Motive Training recommends bear hug carries for awkward loads. Hold a sandbag or bag of compost in front of you with arms squeezed around it, then walk or squat.
Get off the floor with the Turkish get-up
This movement trains ground-to-standing strength, says Noble. Start lying down with one hand high, roll onto opposite elbow, bring leg under, and stand. Reverse to lie down.
Recover gracefully with extra-range lunges
Roberts says lunges on a step build strength and balance. Lunge forward onto a step, push off front heel to stand, and repeat on the other side.
Carry kids from the car with Zercher exercises
Zercher squats mimic carrying a child or laundry, says Roberts. Hold a weight in the crook of your arms and perform squats, lunges, or walks.
Be ready for anything with cartwheels
Lara Heimann of LYT Yoga says cartwheels restore lateral movement, inversion, and shoulder strength. Start with a mini-cartwheel where feet barely leave the floor.
