Side Planks for Public Transport Stability
Side planks with extra movement, such as hip dips or leg lifts, train the body to stay strong when pulled sideways, says Callum Roberts, head coach at Results Inc. These exercises target obliques, hips, glutes and shoulder stability, helping you stay upright on a moving bus or while carrying a toddler.
Suitcase Carry for Heavy Groceries
The one-sided suitcase carry, a variation of the farmers' walk, helps you carry groceries or luggage without leaning, explains trainer Jacob Siwicki. Hold a heavy dumbbell or kettlebell in one hand and walk tall to train your core to resist tipping sideways.
Thoracic Rotations for Car Journeys
Constantly turning around in the passenger seat can strain the spine. Kerrie-Anne Bradley, posture and pilates expert, recommends thoracic twists to restore rotational range. Sit up tall, bring middle fingers to chest, elbows lifted, and rotate to each side without shifting hips.
Cossack Squat for Agility
This side lunge develops lateral strength and hip mobility, says personal trainer Autumn Noble. It helps with scrambling over rocks, stepping onto a crowded train, or recovering from a misstep. Squat with weight on one foot, extend the other leg, and shift weight side to side.
Wood Chops for Overhead Locker Safety
Wellness coach Nikkii Behrens highlights wood chops for building core strength and rotational mobility. Using a cable or resistance band, bring the handle from low on one side up and across your body, twisting as you go, to prepare for lifting luggage or a child.
Bridging for Lawn Mowing
Bridging strengthens glutes and hamstrings, which are often underused from sitting, says Behrens. Lie on your back with feet close to bottom, push through heels to lift hips until thighs form a straight line, then lower and repeat.
Loaded Carries for Parenthood
Coach Brian Abell recommends loaded carries for parents-to-be. Hold a kettlebell in one hand in a front rack position (bell resting on forearm, elbow tucked) and walk or lunge. Add a second kettlebell for twins to simulate awkward unilateral loading.
Step Vault for Rambling
Dan Edwardes of Parkour Generations describes the step vault as a natural movement to clear obstacles below chest height. Approach at a comfortable speed, push off one leg, place same hand on obstacle, step opposite foot on top, and bring trailing leg through to land softly.
Tree-to-Three for High Shelves
Bassanti Pathak of Pathak Yoga says this yoga transition builds balance for leaning forward to reach high shelves. Start in tree pose, then straighten the tucked leg behind you while bending forward into warrior three, keeping the supporting leg straight.
Chest Expansion for Catching Crockery
Pilates teacher Lesley Logan recommends chest expansion to open shoulders and chest for unexpected tasks like catching a falling mug. Hold light weights by your sides, bring them slightly behind you, turn your head left and right, then reach forward and back.
Slow Step-Downs for Downhill Running
Train step-downs to improve braking control, says Siwicki. Step onto a low box at normal speed, then lower your trailing foot slowly to the floor ahead, behind, or to the side. Repeat on the other side to prepare for steep hills or stairs with a laundry basket.
Bear Crawl for Soft Play
Crawling reconnects shoulders, hips, trunk, hands and feet, says Oscar Trelles of Breathing Flame. Keep knees an inch off the ground and move each hand and opposite foot forward simultaneously. It builds strength and speed for chasing toddlers.
Skipping for Five-a-Side
Skipping warms up jumping and sprinting muscles, says Steve Kamb of Nerd Fitness. Start with low, quiet jumps, then progress to one-foot bounces, figure-eights, and double-unders where the rope passes under twice per jump.
Sandbag Bear Hugs for Garden Centres
Brian Murray of Motive Training suggests sandbag bear hugs for awkward loads. Hold the weight in front of you with arms squeezed around it, one hand holding the other wrist. Perform squats, lunges, or walks to simulate carrying compost or gravel.
Turkish Get-Up for Getting Off the Floor
This exercise trains moving from ground to standing with strength and balance, says Noble. Start lying down with one hand high, roll onto opposite elbow, bring other leg under, stand up, then reverse. For control, balance a clean shoe on your upraised fist.
Extra-Range Lunges for Graceful Recovery
Forward or reverse lunges with an obstacle push beyond usual range of motion, says Roberts. Lunge forward onto a small step, letting trailing knee brush ground, then push off front heel to stand. This builds strength for climbing stairs or catching a stumble.
Zercher Exercises for Carrying Kids
Zercher squats mimic carrying a baby in a car seat, says Roberts. Hold the weight in the crook of your arms, forcing upper back, core, legs and arms to work together. Try squats, lunges, or brisk walking with this hold.
Cartwheel for Readiness
Lara Heimann of LYT Yoga says cartwheels restore lateral movement, inversion, and whole-body coordination. Start with a mini-cartwheel where feet barely leave the floor, then progress to full cartwheels to build shoulder strength and upper-body vitality.
