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Balance helps anchor physical mobility, protect against injuries, and prevent falls. Having good balance reduces strain on the body and helps you maintain good posture. By practicing exercises on a regular basis, you can stay more active and independent, which helps you thrive at any stage in your life. Proper balance also helps coordinate your muscles and joints, which is essential for fall prevention and pain reduction. 

Simple balance exercises can help you strengthen key muscle groups that support stability and coordination. You can perform these exercises at home in a matter of minutes, so you don’t have to dedicate a large portion of your time to doing them at a gym. Do the following exercises several times per week to help improve your balance. 

Heel-to-Toe Walk

Get ready for a movement to challenge your stability as your center of gravity shifts. Heel-to-toe walking, or tandem walking, works to enhance dynamic balance and coordination, two things that help you walk with confidence. To perform the exercise:

• Begin by standing tall with your arms relaxed at your sides. 
• Place your right foot directly in front of your left, ensuring your right heel touches the toes on your left foot. 
• Continue walking forward in a straight line following this pattern for about 10-20 steps. Turn around and repeat three times in each direction. 

Heel Raises

By increasing strength in your calves and ankles, you can help maintain steadiness while you walk, climb stairs, or change direction during movement. To do heel raises:

• Stand up straight and hold onto a countertop or sturdy chair for support if you need to. 
• Press off your heels and rise up onto the balls of your feet, holding for one or two seconds before lowering your heels back to the floor with control. 
• Perform three sets of 10 reps. 

Single-Leg Stand

Standing on one leg may seem easy enough, but it challenges nearly every part of your balance system. The single-leg stand targets the muscles in your hips, core, ankles, and feet. It also works to improve body awareness and where it is in space. As you become stronger, you can reduce the amount of support you use, or close your eyes for a harder challenge. To do the exercise:

• Begin by standing up straight with your feet hip-distance apart. You can hold onto a stable surface if needed. 
• Slowly lift your right foot a few inches off the floor, bending your knee in the process. You can also raise your right arm above your head. 
• Hold this position for 10 to 60 seconds, and then repeat on the opposite side. Complete three sets on each leg.

Marching In Place

This exercise builds off the previous one. When you march in place, you challenge your single-leg stability, while simultaneously strengthening your core, hip flexors, and postural muscles, all things that are essential for balance. To march in place:

• Stand up straight with your feet hip-distance apart, holding onto a countertop or sturdy chair for support. 
• Lift your right knee up toward your chest, stopping once it is level with your hips. Slowly lower it back down and repeat on the other side. 
• Continue alternating for about 20-30 seconds, performing three sets in total. 

Sit-to-Stand

Standing up from a seated position is something that you do throughout the day. Practicing this exercise, especially as an older adult, can help strengthen your glutes, quads, and core muscles, all of which support balance and mobility. To perform the exercise:

• Sit at the front edge of a sturdy chair (one without wheels) and place your feet flat on the floor. You can hold onto a stable surface in front of you if needed.
• As you lean your upper body forward slightly, engage your glutes and quads and press up through your heels to stand up. 
• Slowly lower yourself back to the seated position and complete a total of three sets of 10 reps.

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Overhead presses, lateral raises, and rows are just some of the simple exercises that can help build stability in your shoulders. By engaging in regular resistance training for your shoulders, specifically your deltoids, you can help remain functionally fit. Your deltoids are the rounded muscles that cover your shoulder joint. Spending time strengthening your deltoids can not only help you develop shoulder strength and mass, but also increase stability, which reduces the risk of injury. 

Lateral Raise

Overlooking the medial deltoids is easy to do, as traditional “push” and “pull” lifts target anterior and posterior deltoids. Lateral raises can help round out your shoulder workout by engaging the middle deltoids that work to stabilize the shoulder. To do this exercise:

• Grab a set of dumbbells and stand with your feet hip-distance apart and arms by your sides. Your palms should face inward. 
• Stabilize your core and raise your arms to about shoulder height, maintaining a slight bend in your elbows. Make sure the weight is not too heavy that it causes you pain in the shoulder joints. 
• Pause for a second at the top and lower your arms slowly. Complete three sets of 10 reps. 

Front Raise Pull-Apart

This exercise calls for a resistance band and is a two-part shoulder exercise that engages all three heads of the deltoid: the posterior, anterior, and medial. Here’s how you do it:

• Grab a large resistance band of your desired tension and loop it under the arches of your feet, which should be hip-distance apart. 
• Stand up straight and hold the other end of the resistance band with your hands about shoulder-width apart. 
• Keep your core engaged as you lift your hands to shoulder height, keeping your arms straight. It’s totally fine if you bend your elbows a little. 
• From this position, keep your arms straight as you pull the band apart and bring your arms slightly out to the sides. Pause for a second and then draw your arms inward and lower them to the starting position. Complete three sets of 10 reps. 

Overhead Press

According to research, the overhead press activates the anterior and medial deltoid more than other popular shoulder exercises. You have the freedom to use a barbell or dumbbells, but using a barbell can help you lift heavier loads with more stability. To do the exercise:

• Stand up straight with your feet hip-distance apart. You can be seated on a shoulder press bench with a barbell, seated under a Smith machine, or holding two dumbbells in front of each shoulder. Your elbows should be out to the sides. 
• Keep your core engaged and spine straight as you press the dumbbells or bar overhead to straighten your arms. 
• Pause for a second before lowering the weight to the starting position. Complete three sets of 10 reps. 

Face Pull

This is another exercise that calls for a resistance band, but you can also do this with a cable machine at the gym. The banded face pull works to enhance stability and strength, especially in the posterior deltoids. To do the exercise:

• Secure your resistance band to a pole or stationary object and ensure that it is eye level. 
• Grab the other end of the resistance band with your hands, ensuring they are shoulder-width apart. Keep your arms straight and step back until there is tension on the band.
• Keep your core engaged and pull the band back toward your face, squeezing your shoulder blades together. 
• Hold for a second and then return to the starting position. Complete three sets of 10 reps. 

Bent-Over Row

Engage your upper body, core, and your shoulders with the bent-over row exercise. Leaning forward requires strength and stability in your core and lower back, while the rowing motion activates your upper- and mid-back, shoulder, and arm muscles. To do the exercise:

• Grab a pair of dumbbells and hold them by your sides as you stand with your feet hip-distance apart. Face your palms toward your body. 
• Hinge at the hips, pushing your butt back and lowering your chest so that your torso is at a 45-degree angle. 
• Drop your arms down toward the floor and then pull the dumbbells toward you, keeping your elbows close to your body.
• Pause and then slowly lower the dumbbells back down. Complete three sets of 10 reps.

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In the world of biohacking, contrast therapy is one of the most popular options. It involves sitting in a sauna or warm shower/bath and then transitioning to a cold bath. Ideally, you go back and forth to improve circulation and accelerate muscle recovery. Many physical therapists and sports medicine specialists use this therapy, but a lot more facilities are becoming available to the general public. 

According to research, contrast therapy can help reduce muscle spasms, pain, fatigue, lactic acid buildup, and swelling following intense exercise. It may also assist with functional mobility of joints and improve range of motion. In this article, we will explore how contrast therapy works and the standout benefits. 

How Does It Work?

Contrast therapy involves alternating between warm and cold temperatures. The science is based on thermotherapy (using heat) and cryotherapy (using cold). The warmth of a sauna causes blood vessels to widen, while the cold of a plunge causes them to narrow. By going back and forth between the two extreme temperatures, you create a pumping effect within the body that may reduce inflammation. This process may also relieve pain and improve joint mobility. 

Most people with soft tissue or joint injuries will benefit from contrast therapy. Some physical therapists also encourage contrast therapy to accelerate healing following orthopedic surgery. Other injuries that may benefit from contrast therapy include:

• Plantar fasciitis
• Dislocated elbow
• Ankle and leg fractures
• Torn meniscus
• Achilles tendonitis
• Anterior cruciate ligament (ACL) injuries

May Alleviate Pain And Accelerate Healing

A 2022 review of studies suggests that contrast therapy is highly effective at easing arthritis pain and stiffness. Researchers noted that it was more effective than a hot bath alone. The extreme cold works to block pain signals as well. Separate research found that it helps reduce muscle tension, inflammation, and accelerate recovery post-exercise. A 2018 study observed the effects of contrast therapy using infrared spectroscopy and other tools. Researchers found that it promoted healing by increasing oxygen delivery to bodily tissues, while also decreasing tissue swelling. 

Helps Enhance Circulation

The heat component of contrast therapy works to increase blood flow. As mentioned earlier, blood vessels expand in the heat, allowing more blood to enter your muscles and supply them with minerals and oxygen. Oxygen serves as fuel for the muscle repair process, while the nutrients encourage robust, healthy muscle tissue. Your muscles are not the only things receiving more nutrients and oxygen during contrast therapy. It also aids the transfer of immune cells and other restorative components to wounded tissues. Enhanced circulation also works to regulate body temperature. 

Improved Range Of Motion

Contrast therapy works to enhance range of motion in two ways. The cold plunge works to reduce inflammation and enhance joint mobility, while the sauna helps relax muscles and increases suppleness. Doing so can help you have more flexibility and mobility, making your body more able to do workouts with better form. That ultimately lowers your risk of injury and can help enhance overall performance. 

Mental Rejuvenation

The benefits of contrast therapy extend beyond the physical. The unique combination of alternating between cold and hot temperatures can have positive effects on your mental health. Going back and forth between the two extremes helps recharge your mind and emotions. Ultimately, you will think more clearly and benefit from stress reduction, giving you an overall happier disposition. 

Injury Prevention

Pushing yourself during a workout is great, but it can also increase your risk of injury. Contrast therapy positively impacts the body’s connective tissues, the strong network that supports muscles and joints. By strengthening the body’s support system, you can enhance your recovery regimen. Strains, sprains, and other injuries are less likely to occur in people who have stronger, more flexible connective tissues. The reason for that is because they can withstand the demands of training harder.

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How many memes do you see that involve hurting your back when you sneeze after age 30? It seems almost too real, as the mere idea of bending the wrong way could throw your entire body out of alignment. There is no need to live in fear of movement! In fact, the less you move, the higher the chances are of injury. If you want to maintain healthy joints and muscles as you get older, you have to engage in exercises that increase range of motion and overall mobility.

When you take your joints through a full range of motion, you can keep them healthier and protect them from injury. Regularly practicing mobility exercises can also help you move pain-free. Ideally, you do some mobility movements every single day, but you can also have an entire workout session dedicated to mobility training. You can do full-body mobility movements or target specific areas, such as the ankles or hips. 

Don’t worry about buying equipment because mobility exercises only require your body. Do your best to do the following movements daily, or at least plan on doing them two to three times per week for optimal range of motion and muscle and joint health. 

Quadruped Thoracic Rotation (T-Spine Rotation)

This sounds like a highly difficult maneuver, but it is quite easy and targets the thoracic spine, located in the upper and middle parts of the back. By increasing mobility in the thoracic spine, you can help reduce neck, shoulder, and lower back pain. Begin on your hands and knees in a tabletop position, stacking your shoulders directly above your wrists and hips above your knees. 

Place your left hand behind your head, pressing it into your head with your fingertips and keeping your elbow facing out to the side. Take a big inhale and slowly open to your left, pointing your elbow toward the ceiling. On your exhale, rotate to the right as you come down to bring your elbow to the floor, keeping your hips stable throughout. Bring your elbow back up toward the ceiling on your next inhale and continue repeating the cycle for 20 seconds. Repeat on the other side. 

Shoulder Rotation

If you sit at a desk all day, then you probably round your shoulders, whether you know it or not. This is a complete shoulder mobility exercise that helps increase stability and range of motion in the shoulder joints. Begin by lying face down, legs extended behind you, fingers interlaced behind your head, and elbows out to the sides. On an inhale, lift your head and shoulders off the mat, squeezing your shoulder blades together.  Extend your arms straight out to the sides and then bring them together at your lower back. Reverse the movement to bring your hands back behind you lower your head and chest to the ground in a controlled movement. Repeat this for a total of 60 seconds and then rest. 

Spiderman Lunge

This movement works to target the hip flexors, hip abductors, quads, glutes, hamstrings, and lower back. Potentially one of the best moves to help open up your hips before a workout, this dynamic stretch is a must-do everyday movement. Begin in a high plank position, shoulders stacked over your wrists, core engaged, and feet extended behind you. Step your left leg forward and plant it outside your left hand. Exhale and drop your hips slightly toward the ground to deepen the stretch. You should feel it along the front of your right hip. Step your left foot back and switch sides, stepping your right foot outside your right hand. Continue alternating this pattern for 60 seconds. 

Couch Stretch

Everyone can do a couch stretch, right? Unfortunately, it’s not as easy as sitting on a couch, but it involves a couch, wall, or workout block for stability. It aims to stretch the hips, specifically the hip flexors, which can tighten and cause back pain after long hours sitting. Begin in a kneeling position in front of a couch, wall, workout block, or bed. Place the left knee on the ground and the top of your left foot against the base of the couch, wall, or block behind you. Your right foot remains planted firmly on the ground in front of you with a 90-degree knee bend. Inhale and raise your arms overhead, engaging your core and glutes to balance. Aim to keep your hips square and the spine neutral. Hold for 20 seconds and then repeat on the other side. 

Shin Box Get-Ups

Targeting the muscles around the hip joint, this exercise helps to activate your glutes before you start your day. Practicing it regularly can help reduce the risk of lower back pain. Begin in a seated position with your high leg in front of you and left leg behind you. Both of your knees should be bent at 90 degrees. Create a little distance between your right heel and top of your left knee. Before you move, think about driving your right and left knees into the mat at the same time to deepen the stretch. Maintain a strong core and long spine as you engage your glutes to drive your hips up and off the ground. You should come to a kneeling position, both knees and shins pressed into the ground. Slowly lower yourself to the ground back to your 90/90 position. Complete 10 reps with your right leg in front and 10 with your left leg in front.

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It is a very common practice to sign up for a gym membership. You get excited about going to transform your physique, or build some muscle with the gym equipment. The gym is not cut out for everyone, though, and it’s a sad reality that people keep their membership without setting foot in the gym for months. 

If you want to build muscle and maintain strength, you do not need access to a gym or health club. All you need is a little creativity and a few pieces of equipment, in some instances, to get an effective workout that yields similar benefits you would get from training in a gym. 

Use Resistance Bands

An entire weight rack can take up quite a bit of space and it isn’t easy to travel with, either. Not to mention, weights can be intense and intimidating for seniors or people who are new to strength training. Resistance bands, or exercise loops, are a great alternative because they are portable, inexpensive, and have different amounts of tension. Some resistance bands have handles or Velcro closures so that you can easily remove them. When you use resistance bands, your muscles have to work against the band’s tension during the exercises. The more you pull the band from its original shape, the harder your muscles have to work. 

Try Pilates

You do not have to join a Pilates studio in order to engage in this exercise system. Mat Pilates focuses on enhancing core strength, controlling breathing, and increasing spinal mobility. You only need a mat or comfortable rug and a few optional props for an excellent home workout. In one meta-analysis, older adults who did Pilates experienced better balance, flexibility, and lower limb strength. If you do not know where to start, there are many Pilates programs available online that range from beginner to expert skill levels. 

Do Bodyweight Exercises

Believe it or not, you can build muscle and strength just by doing exercises that use your body’s own weight as resistance. Lunges, planks, push-ups, squats, and more are bodyweight movements that do not require equipment or a lot of space. One possible downside of bodyweight exercise is that you cannot increase the weight over time. If you want to build muscle, you have to regularly challenge yourself as the body gets stronger, a process called progressive overload. To do that with bodyweight exercises, you can add more reps to your sets, shorten the rest time between sets, and find more advanced movements. 

Go To The Park

Some parks have outdoor exercise equipment, and some playgrounds have pull-up bars. These are accessible, free, and provide you with the opportunity to do different exercises than you could at home. One study found that older adults who used outdoor exercise equipment twice weekly for two months showed improvements in strength and overall fitness. Outdoor exercise machines typically require a person to use their own bodyweight as resistance. If you don’t have access to one of these parks, you can get creative with your workouts at a regular playground. Hang from the monkey bars to enhance grip strength, or do push-ups with your feet in a swing to enhance core strength and balance. 

Use Household Items

You just need a little creativity and the right perspective to turn your home into a gym. Look for opportunities to add weighted items to your bodyweight exercises. After all, 10 pounds is 10 pounds, be it in the form of a dumbbell or jug of laundry detergent. Hold a bag of dog food or kitty litter at your chest when you do squats. You can use magazines or frisbees on the carpet to mimic sliders, which you put on your hands or feet. You don’t need a stair climber machine if you have stairs at home! As long as you are creative, you can accomplish a lot with things you have in your home.

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Working out is many things: exhilarating, fun, challenging, and it provides a long list of health benefits. What is not so enjoyable is the post-workout soreness that you experience after an intense workout session. Perhaps you joined a Pilates studio or you recently started hiking more seriously. If so, then you are familiar with the pain that can permeate your limbs the next day, but as unpleasant as the pain may be, sore muscles are quite normal after working out. 

The official term for this post-workout muscle pain is “delayed onset muscle soreness.” You can typically start to experience this pain a few hours after you finish your workout. That is especially true if you don’t exercise regularly, or if you haven’t done so in a long time. Trying a new workout routine, circuit, or even a new move can cause post-exercise muscle soreness. 

How To Alleviate This Pain

One of the easiest ways to help ease the pain is by using a foam roller, which is a cylindrical device made of foam. Depending on the type of foam roller, it can be softer or harder. Some of them vibrate to add a percussive massage element, while others are extra firm and textured, which enhances the intensity. These rollers help loosen tight muscles, getting rid of knots and reducing muscle soreness in the process. 

You can roll any area of the body that experiences pain or discomfort. The different lengths, shapes, and densities make the recovery fully customizable to your needs. Good foam rollers can be expensive because cheaper materials will dent or lose firmness over time. Invest in a quality foam roller to experience the following benefits. 

Localized Pain Relief

By using foam rollers or massage guns, you can target specific portions of a tight muscle. Doing so can provide near instantaneous relief, even if the area is extremely sore or tender. If you have experienced localized pain relief in an area due to stretching, you can expect a bigger benefit from foam rolling instead. The foam roller not only works to stretch the muscle, but also targets the sore area of the muscle belly. As long as you apply the proper amount of pressure and avoid a direct pressure point on bony structures, you can experience relief. 

Improved Passive Range Of Motion

Foam rolling is a form of self-myofascial release that can help improve flexibility and muscle recovery. Since foam rolling loosens the muscle fibers, you can expect a direct improvement in flexibility following your session. By foam rolling, you can improve localized range of motion by 10-15% temporarily. That is more important for people who regularly engage in activities that require a large range of motion. That said, it is equally beneficial for people who need help maintaining day-to-day activities. 

Improved Mobility 

There is a difference between flexibility and mobility. Although the two are related, they are not the same. Improving passive range of motion through flexibility training has a direct affect on your ability to move through larger ranges of motion (mobility). Foam rolling directly improves mobility as a result of improving passive range of motion. 

Increased Blood Flow

One study reported a 75% increase in total blood flow to an area directly after foam rolling. Not only does improved blood flow enhance recovery of the affected tissues, but it also helps prepare the body for movement or activity. This can help reduce delayed onset muscle soreness when applied post workout or after a strenuous activity. 

Accelerated Recovery From Strenuous Activity

By improving blood flow to the area and reducing inflammation, foam rolling can help muscles recover more quickly after engaging in strenuous activity. Foam rolling is also relaxing, and the enjoyability of a recovery tool is extremely crucial, as it makes you want to do it more often. Various studies confirm that foam rolling after strenuous activity increases anti-inflammatory proteins and reduces pro-inflammatory proteins. That results in less inflammation and aids recovery.

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The Full Body Cleanse has helped many customers regain mobility, flexibility and has helped user gain more energy!

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Too often does stretching get overlooked, even for people who regularly frequent the gym. Everyone wants to show off their gains, but showing off flexibility and mobility is equally as important. Mobility is understated, especially for seniors and elderly adults. The reality is that the ability to move with ease is not fully appreciated until your movement is restricted. 

There are certain challenges that come with limited mobility, most of which are more noticeable in older age. For this reason, most people relate mobility and the elderly to a rehabilitation setting, i.e. physical therapy. Mobility training for older adults (or even younger and middle-aged adults) is not exclusive to medical clinics or rehabs. You can engage in mobility and flexibility training in the gym, outside in the park, or in the comfort of your own home. 

Stretching works to release muscle tension and soreness, helping you reduce the risk of injury. It may also aid with better muscle control, balance, coordination, and circulation. Consider the following stretches to improve both flexibility and mobility. 

Chest Stretch

You can stretch your chest by sitting or standing up straight and extending both arms to the side, palms facing forward. Reach your hands back, as if someone is pulling your arms, until you feel a stretch across your chest and along the front of your arms. Should you have difficulty holding your arms up and out to the sides, you can use a wall to stretch your chest. Place your right hand on a wall and step forward until you feel a stretch in your right pectoral muscle. Switch sides and make sure not to overstretch. 

Neck Stretch

Sit or stand up straight and elongate the spine. Stretch the back of your neck by slowly bringing your chin to your chest. Breathe deeply for about 10 seconds in this position and then roll your head to each side, holding each position for 10-15 seconds. 

Upper Arm And Shoulder Stretch

Begin by sitting or standing up straight and hold a towel in your right hand. Extend your right arm overhead and let the towel drip down behind your back. Grab the other end of the towel with your left hand and pull down gently, bending your right arm until you feel a stretch along your tricep and outside of the shoulder. Hold for five deep breaths and then repeat on the other side. 

Hamstring Stretch

Lie flat on your back and straighten your legs. Extend your right leg up perpendicular to the body and keep the sole of your foot facing the ceiling. Interlace your fingers behind your right leg and pull it toward you, keeping your left leg, hip, and lower back flat on the ground. Stretch until you reach about a six or seven on the scale of intensity and hold for 20 seconds. Repeat on the other leg. 

Ankle Stretch

Begin by sitting up straight in a chair with your feet flat on the ground. Begin by moving your foot up and down and side to side, holding each position for 20 to 30 seconds. Repeat on the other foot.

External Hip Rotation

Begin by lying flat on your back with both knees bent. Plant your feet flat on the floor before lifting your right foot off the floor and closing it over your left thigh, just above the knee. Your right knee should be out to the side and your legs should look like a figure four. You can hold that position if you feel a stretch, or deepen the stretch by grabbing behind your left hamstring and pulling your left leg closer to you. Hold for 20 to 30 seconds and then repeat on the other leg. 

Lower Back Stretch

Lie flat on your back with your knees bent and feet together, keeping your feet flat on the floor. Keep your knees together as you lower your legs to the left side, twisting your torso until you feel a stretch. Look to your right and keep your shoulder flat on the ground. Hold for 20 to 30 seconds and then repeat on the other side.

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Menopause is an integral time of change in a woman’s life. It is filled with hormonal fluctuations, a loss of bone density, and the ultimate whammy: weight gain (occasionally). Those are just a few of the fun changes that can happen during menopause. 

According to research, an active lifestyle may help you transition more smoothly into this phase of life. It is optimal to exercise regularly in order to support bones and muscles. Doing so can help you stave off osteoporosis and muscle loss. For this reason, Pilates is a fantastic form of physical activity for menopausal women. One thing to keep in mind before getting into Pilates is that you should consult a specialist or doctor if you’ve had previous issues with mobility or the pelvic floor. You can always modify an exercise, but try to avoid motions that tweak or strain the body. Consider the following Pilates moves if you want to increase strength during menopause. 

The Roll Up

This is a great core exercise that benefits spinal mobility and core control. To start, lie flat on your back with your legs extended straight and arms overhead. Engage your abs and roll up, raising your hands toward the ceiling. Dig your heels into the ground to help pull yourself forward and reach your fingers toward your toes. You should round your back as you do that to complete the “roll.” Reverse the motion, lowering yourself back down one vertebra at a time to avoid injury. The idea is to do the forward and backward motions in a controlled manner. Repeat this at least five times. 

Saw

You know what this exercise involves? Core strength, people! You’ll notice that core strength is the common denominator between all of the moves in this article. This movement also increases spinal rotation and helps develop upper-body flexibility. Sit up straight with your legs extended in front of you, keeping them slightly wider than hip-distance. As you inhale, sit up tall and raise your arms out to the sides at shoulder height to form a “T” position. Exhale and root into your sit bones. On your next inhale, rotate your upper body to the right, leaning your torso toward your right leg. Exhale and reach your left hand toward the outside of your right foot, reaching for the pinky toe as if to “saw” it off with your left pinky finger. Return to the starting position and then repeat on the other side. Continue alternating in slow, controlled motions, completing at least five times on each side. 

Forward Bend

This movement functions both as a stretch and an exercise, working to improve core strength and spinal mobility. It also builds off the last movement, in that you remain in the same seated starting position with your legs extended in front of you. As you inhale, lift your arms overhead, palms facing inward, at shoulder-width distance. Exhale as you hinge at the hips to lean forward before you roll forward, rounding one vertebra at a time. If you can, touch your feet with your hands, or rest your hands on your shins. As you return to the starting position, engage your abs and roll up. Repeat this a total of five times. 

Side Kick

This stability movement is great for strengthening the muscles around the hip joint. It also encourages core strength. Lie on your left side, stacking your shoulders, hips, and ankles vertically on top of one another. Move your legs forward enough so that you can see your toes. Support your head on your left arm and press your right palm into the floor to maintain the position. Lift your right leg to hip level and pulse it forward twice, flexing your foot and maintaining a neutral spine. Keep your leg elevated and point your toes as you sweep your leg backward, stopping the motion before it compromises your neutral spine positioning. Repeat at least eight to 10 times and then switch to the other side. 

The Hundred

To round out the group of Pilates exercises, we have the Hundred, which is a powerhouse move that aims to enhance stability in the lumbar spine and pelvis. Lie flat on your back with your knees bent and feet flat on the floor. Take a deep breath and flatten your lower back, curling your head forward to lift it a few inches off the ground. Draw your abs into the spine and lift your feet off the ground and make your shins parallel to the floor. During an inhale, pump your arms up and down for a count of five. Continue pumping up and down as you exhale for a count of five. Count to 100, switching your breathing in and out for intervals of five seconds.

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