On-the-go strength

1. Start in a modified side ­plank, knees bent
2. Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
3. Lift your hips so your body is straight from knees to shoulders, pressing water bottle up to the ceiling
4. Lower hips back down to ground. Repeat on the opposite side

1. Start in a modified side ­plank, resting on your left side with knees bent and in line with your hips
2. Place your left elbow on the floor directly underneath your shoulder and in line with your body, having your forearm extended out in front of you to stabilise
3. Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
4. Lift your hips so your body is straight from knees to shoulders, while also pressing the water bottle up to the ceiling
5. Lower hips back down to ground. Repeat on the opposite side

1. Start by sitting on the edge of a bench/chair. Position your hands and feet shoulder-­width apart and bend your knees at 90 degrees
2. Straighten your arms, lifting your hips off the bench/chair
3. Bend elbows until 90 degrees, lowering body toward floor
4. Push straight back up to the starting position

1. Start in a plank position with elbows and knees on the ground
2. Place down one hand at a time to lift up into a push­-up position
3. Keep back straight and core engaged
4. Return one elbow at a time back down into the plank position
5. Repeat, alternating arms

1. Hold a water bottle or weight in each hand
2. Hinge back with the hips, keeping back straight and core muscles activated
3. Bend at elbows to squeeze shoulder blades backwards, tensing your mid-back muscles as you do so.
4. Raise the water bottles/weights up towards your chest, keeping elbows close to the body, then slowly return them down to the starting point

1. Start in a standing position.
2. Maintain hip-width space between your legs and step your right foot backwards.
3. Bend both knees, bringing your right knee towards the floor, while keeping your torso upright. Ensure your front shin is vertical as you step backwards.
4. Straighten both knees as you return to a standing position.
5. Repeat, stepping backwards with your left foot.

Exercise notes:
Stand next to a bench, wall or desk for balance support if needed.
To make this exercise less challenging, hold onto a wall or reduce the depth of the lunge.
To make this exercise more challenging, hold weights such as filled water bottles or increase the depth of the lunge.

Disclaimer: Use support if balance is limited.

1. Start standing with your feet hip-width apart.
2. Bend your knees and lower your bottom towards the floor, as if you’re sitting down on a chair.
3. Ensure your knees are tracking in line with your toes. Go as deep as you feel comfortable while maintaining good form.
4. Push back up through your feet, returning to a standing position.

Exercise notes:
To decrease the intensity of this exercise, squat to a chair or reduce the depth.
Pause at the bottom to make this exercise more challenging.

Disclaimer
Keep movements within a comfortable range if you have knee pain.

1. Lie on your back, knees bent and feet flat on the floor. Bring your hands to the side of your head, lightly touching your ears.
2. Perform a sequence of 3 crunches: first, crunch straight up, lifting your head and shoulders off the ground. Return back to the floor. Then crunch up bringing your right elbow toward your left knee. Return back to the floor. Finally, crunch up bringing your left elbow toward your right knee. Return back to the floor. That’s one repetition.
3. Repeat this exercise 8-10 more times, using your core to lift your head and shoulders.