LOW IMPACT

CHAIR SQUAT

Stand about 30cm in front of a chair with feet shoulderwidth apart. Keeping your chest up and arms in front of you, slowly sit into the chair. Pushing through your heels and squeezing glutes, return to standing. Repeat.

WALL PUSH-UP

Stand about 30cm from a wall, facing the wall with hands on it in push-up position. Keeping your core contracted, lower your chest toward the wall until you’re just a few centimetres away. Return to start and repeat.

HIP BRIDGE

Lie face up with knees bent, feet flat on the floor.

Let arms rest at your sides. Pushing through your heels, lift hips until body forms a straight line from shoulders to knees. Pause at the top and return to start. Repeat.

PULL APART

Stand with feet hip-width apart and arms straight out in front of you and parallel to floor, palms down. Keeping shoulders down and relaxed, pull elbows straight back. Focus on squeezing your shoulder blades together. Return to start and repeat.

KNEE PLANK

Start on hands and knees on the floor, then lower onto your elbows, body forming a straight line from knees to head (you may have to position your arms slightly more forward). Contract your core so your hips stay lifted; hold for 30 seconds.

SUPERMAN

Lie face down. Squeeze your glutes and lift your arms and legs a few centimetres off the floor. Breathe. Hold here for a few seconds before lowering. Repeat.