Aging well includes your ability to move with confidence, maintain independence, and avoid injuries and pain. At the center of your body’s ability to do all these things, quite literally, is your core.

“Your core is so much more than just ‘abs,’” says Kelly Hegarty, CPT, Dynamic Personal Trainer at Life Time in St. Paul, Minn., with more than 20 years of experience. “The core forms the foundation for nearly every movement we make, and encompasses the muscles of the spine, pelvis, hip joints, and abdomen. These muscles work together to stabilize the trunk, maintain posture, and transfer force between the upper and lower body during just about any movement.

“As we age, core strength becomes even more important as weakness in these muscles can lead to poor posture, back pain, difficulty moving, and increased fall risk,” she adds. “A strong core helps keep the body upright, resilient, and functional. Most importantly, a strong, stable core allows you to safely enjoy the activities you love — like gardening, traveling, or playing with grandchildren — while reducing the fear of falls or injuries.”

To help you keep this entire muscle group strong, Hegarty created the following core-training workout that you can add to your exercise rotation.

“Older adults can benefit from two to four sessions per week of focused core training, in addition to general exercise like walking and strength training,” she says. “These sessions can be short and integrated into your regular workouts — just 10 minutes of targeted core work can make a huge difference.”

1. Glute Bridge

“Although this move primarily focuses on the glutes, strengthening these muscles supports pelvic alignment while also engaging your lower back and abdominals to stabilize your trunk,” Hegarty explains.

• Lie on your back with your knees bent and feet hip width apart on the floor.
• Press through your heels to lift your hips until your shoulders, hips, and knees form a straight line.
• Squeeze your glutes as you lift, then lower slowly.
• Throughout the movement, draw your belly button in and keep your spine in a neutral position (don’t arch to achieve a higher bridge).
• Repeat for 12 to 20 reps.

Note: To progress, hold a dumbbell or kettlebell at the hip with your hands or try a single-leg variation.

2. Bird-Dog

“This exercise is great for cross-body stability — it builds strength in the lower back while engaging your abs and glutes,” says Hegarty. “It also allows you to work on balance and body control in a safe, low-impact position.”

• Start on all fours in a quadruped position with your hands under your shoulders and knees under your hips.
• Extend one arm forward as you send the opposite leg back (for example, bring your right arm forward and left leg back). Keep your hips level and core tight as you avoid arching your back.
• Hold briefly, then switch sides (bring your left arm forward as you bring your right leg back) while keeping your spine neutral and moving your pelvis as little as possible.
• Repeat for 8 to 12 reps on each side.

3. Incline Plank

“This exercise helps build deep abdominal strength while also engaging your shoulders, glutes, and back for full-body stability,” says Hegarty. “Plus, it supports spinal alignment and posture.”

• Stand and face a knee-height bench, box, or chair.
• Place your hands on the edge of the surface, about shoulder width apart. Keeping your shoulders directly over your wrists and arms straight, walk your feet back until you form a straight line from your head to your shoulders, hips, knees, and ankles.
• Keep your lower back flat, engage your core, and pull your shoulders away from your ears.
• Hold this position for one set of 20 seconds to one minute, making sure not to pike or sink your hips.

Note: As you get stronger, you can slowly lower the inclined surface until you reach the floor to do a traditional plank with proper form.

4. Side Plank

“This move targets the obliques, which stabilize the spine and hips and are often neglected in traditional core work,” Hegarty says. “Strengthening these muscles helps build a solid foundation for daily activities like bending, twisting, and carrying.”

• Lie on one side with your forearm on the floor directly under your shoulder and feet stacked on top of each other.
• Keep your bottom knee down as you lift your hips off the floor so your body forms a straight line.
• Hold for one set of 20 seconds to one minute, keeping your core tight, belly button drawn in, and hips lifted.

Note: To make this more challenging, lift your bottom knee off the ground and hold both legs in a straight line. To make it even more challenging, raise your top foot three inches as you hold your plank.

5. Pallof Press

“The Palloff press is a powerful anti-rotation exercise, meaning it teaches the core to resist twisting and builds functional stability for everyday carrying, pushing, lifting,” Hegarty says.

• Anchor a resistance band (or a D handle if using a cable machine) at shoulder height and stand with your left shoulder pointed toward the anchor point and feet at least shoulder width apart.
• Grasp the band with both hands at chest level and step far enough from the anchor point to create light tension on the band.
• Brace your core and then press the band straight away from your chest until your arms are fully extended. With control, return the band to your chest.
• Repeat for 12 to 20 reps.
• Turn your body so your right side is facing the anchor point and repeat for 12 to 20 reps.

6. Dead Bug

“This exercise strengthens the transversus abdominis and engages and builds endurance in your deep spinal stabilizer muscles,” says Hegarty. “It’s great for motor control and overall coordination.”

• Lie on your back and extend your arms and legs into the air: Your arms will be straight over your chest; your knees will be bent at about 90 degrees.
• Keep your head on the floor with your neck in a neutral position.
• Engage your core, drawing your ribs down and pressing your lower back into the floor. Extend one leg to straighten it while dropping the opposite-side arm overhead. Reverse and repeat on the opposite side.
• Actively flex your feet throughout the movement. Do not lower your heels all the way to the floor. Extend and lower your legs only as far as possible without arching your lower back.
• Alternate sides, drawing your knee in only to hip level, not all the way to your chest.
• Repeat for 8 to 12 reps on each side.

Note: To make this more challenging, start with your knees a few inches farther from your chest. To make it less challenging, bring your knees closer to your chest and/or reduce the range of motion of your arms and legs.

If you play basketball, volley­ball, or pickleball, you’re all about jumping. It’s the skill that lets you pull down a rebound, block a spike, or smash a lob before it sails over your head. Serious athletes work for months to increase their vertical, knowing every centimeter they gain gives them an edge over their more earthbound opponents.

The ability to propel your body weight off the ground — and land safely afterward — isn’t just an advantage in athletics. It’s an under-recognized key to health and longevity for everyone, says Marcus Filly, a strength-and-conditioning coach, functional-movement specialist, and founder of Functional Bodybuilding.

“Producing and accepting high amounts of force quickly is something that will definitely play a role in somebody’s aging life when it comes to balance,” he says.

Jumping calls on your large fast-twitch muscle fibers, which run parallel to the smaller slow-twitch fibers in your skeletal muscles, Filly explains (learn more about fast- and slow-twitch muscle fibers here). Fast-twitch fibers power fast-paced, tougher activities, like sprinting and heavy lifting; slow-twitch fibers are responsible for slower-paced, easier movements, like walking and rowing.

Both types are essential for day-to-day functioning, but age-related muscle loss disproportionately affects fast-twitch fibers. Over time, responding effectively to unexpected mishaps — catching yourself in the event of a fall or grabbing a lamp before it topples off a table — becomes exceedingly difficult. This is where jump training comes in.

 

Benefits of Jump Training

Jumping demands that you not only move a heavy load (your full body weight) but that you move it fast enough to get off the ground, Filly says. That’s a double whammy for your fast-twitch fibers, the equivalent of an Olympic weightlifter snatching a barbell overhead or a shot-putter heaving a 16-pound shot down the field.

Landing presents another beneficial challenge. The instant you make contact with the ground, the muscles in your feet, ankles, knees, and hips come to attention, just as they do when you catch yourself after you stumble or trip. This makes jumping an effective way to prepare for falls and prevent fall-related injuries.

Studies suggest that jump training also stimulates an increase in bone density, helping stave off osteopenia and osteoporosis as you age. (Older adults or anyone with preexisting conditions affecting bone density should consult with a medical professional before beginning jump training.)

When it comes to jump training, a little goes a long way. “Jumping isn’t a high-volume activity,” Filly says.

Because your fast-twitch muscle fibers tire quickly, you don’t need long workouts to stimulate them. “You don’t get injured on rep No. 1; you’ll injure yourself on rep No. 55.”

So keep your volume — total rep count — low while keeping the quality and effort of each rep as high as possible. Progress slowly and cautiously and stop immediately if you feel pain. “We’re talking maybe 60 seconds of work at first,” Filly advises.

Do your jump training early in your workout, ideally after your warm-up and before any strength training or cardio movements. “If you wait till too late in your workout, you won’t be able to move explosively,” Filly says. “Think of jump training as an extension of your warm-up.”

Follow this progression to become a better jumper — ­perhaps to grab the rim on the basket­ball court or just to feel healthier and springier in your everyday life.

Level 1

If the last time you jumped was in a school gym class, start here. “Before you do a lot of jumping, be sure that you’re comfortable with a basic squat,” says Filly. Squatting low — and standing up from the squat — amounts to a slow-motion jump, so it’s perfect practice for the real thing. Practice this move two or three times per week on nonconsecutive days to build strength in your legs.

Goblet Squat

Repeat for 20 reps.

Level 2

Once you’ve developed basic leg strength, perform these two moves back-to-back on two separate workout days each week. Rest for a minute or so between exercises, working up to three rounds of each. If you start to develop soreness in your joints or connective tissue (particularly the Achilles tendon), back off.

Pogo Jump

Perform for 20 seconds.

Box Step Off

Repeat for 6 reps.

Level 3

Stick with Level 2 for three or four weeks, then switch to the following moves. Start with one set of each, then build up to three rounds, twice a week, for two or three weeks.

One-Leg Pogo Jump

Perform the Pogo Jump on one foot for 20 seconds. Switch legs and repeat.

Depth Jump

Repeat for 6 reps.

Level 4

Ready for some max-effort work? Try these two moves after your warm-up but before other strength-training moves. Work up to three or four sets of four to six reps on nonconsecutive days, twice a week.

Broad Jump

Mark where your heels landed, return to the starting point, and repeat, attempting to match or beat your previous distance on each rep.

Max-Effort Vertical Jump

Work up to three or four sets of four to six reps on nonconsecutive days, twice a week.

How to Test Your Jump Height

Once you begin jumping regularly, track your progress by testing your vertical jump. Filly suggests the following method — just make sure that using chalk is permitted at your gym or health club.

1. Put some chalk on the fingertips of one hand.
2. Stand close to a wall and mark with chalk the highest point you can reach.
3. Perform a Max-Effort Vertical Jump and tap the wall at your highest point.
4. Repeat the max effort three times, resting for 60 seconds between efforts.
5. To calculate your vertical jump, measure the vertical distance between the lowest and highest marks of your three jump efforts.

This article originally appeared as “Catch Some Air” in the May/June 2025 issue of Experience Life.

The Moves

  Hundreds  •  Leg Circles  •  Single-Leg Stretch  •  Spinal Articulation  •  Shoulder Bridge  •  Side Plank
•   Wall Sit + 3 Variations  •  Hip Extension

Both reformer and mat Pilates can help you improve your strength and mobility, but each has its unique benefits — and limitations. The reformer and other Pilates exercise machines provide support and reduce pressure at your joints, but most people don’t have access to this equipment at home. Mat Pilates is more accessible, but it can be harder to execute exercises with good form when your body is not anchored by an apparatus.

Wall Pilates offers the best of both worlds. It provides support for your body anywhere, anytime, says Agnieszka Karasek, a Life Time Pilates instruc­tor based in Roseville, Calif.

“Every exercise that you can do on a mat, you can do on a wall. And the wall can give you support similar to the reformer, ensuring that you do the exercises correctly,” she says.

The Pilates system trains you to anchor and move from your core, says Karasek. Because of this, she notes, Pilates is especially beneficial for athletes. “For example, if you’re a soccer player, you’re kicking from your core; you’re not just kicking with your legs.”

To enjoy the benefits of Pilates, technique is key. “The better control you have, the better your alignment, the better the results,” she says. “Pilates is about controlling the movements — it’s like slow-motion gymnastics.”

The following 15-minute wall-Pilates workout, designed by Karasek, is gentle enough to do every day, and all you need is a mat and a wall. Perform the exercises in order, because they gradually become more challenging and functional.

The Workout

Hundreds

Inhale for five arm pumps, then exhale for five arm pumps for a cycle of 10 full breaths.

Leg Circles

Perform five to eight circles in a counterclockwise position before switching directions.
Repeat on the opposite side.

Single-Leg Stretch

Alternate sides for a total of six reps on each side.

Spinal Articulation

Repeat four to six times.

Shoulder Bridge

Perform four to six times.

Side Plank

Perform five reps, then switch sides

Wall Sit

Breathe and hold this position for as long as you can with good form.

Wall Sit Variations

To make the Wall Sit more challenging, try one of these variations:

Option 1) Once in the squat position, place your elbows on the wall at shoulder height and bring the backs of your hands toward the wall. Breathe and hold this position for as long as you can with good form.

Option 2) From the squat position and with your elbows on the wall at shoulder height and the backs of your hands toward the wall, hinge at the elbow to draw your palm toward the wall on one side at a time for a total of five reps on each side.

Option 3) Starting in a squat position with triceps pressed against the wall, lift one leg off the floor and straighten it in front of you while you also extend the same-side arm out in front of you. Hold for three breaths, then switch sides.

Hip Extension

Hold for three breaths and perform on the opposite side.

 

Photography: Colin Simmons; Styling: Pam Brand; Model: Anna Taylor. This article originally appeared as “On the Wall” in the November/December 2024 issue of Experience Life magazine.

  See the activities covered in this article:

• Basketball
• Cardio Kickboxing
• Cycling
• Pickleball
• Soccer
• Swimming
• Running
• Walking and Hiking
• Zumba

To reach your next PR in your favorite cardio activity — or to simply improve your game — the secret may not be doing more cardio work. Rather, it may be adding strength and mobility training to your routine.

Whether you love hiking, swimming, racquet sports, or Zumba, strength training helps build durable, powerful muscles and stable joints, which translates to better performance, fewer injuries, and improved recovery.

Mobility work, meanwhile, is “going to unlock your body for the work you’re going to be doing, which helps with proper muscle recruitment, range of motion, and all the things that can help lead to injury prevention,” says NASM-certified personal trainer and corrective exercise specialist Carrie Boyle. (Learn more about the importance of mobility at any age by exploring the articles in this collection that will help you improve mobility in your hips, ankles, shoulders, and more.)

Incorporating even a couple of exercises that are specific to your cardio activity of choice can help you level up your performance.

Yet making space in your busy schedule for targeted strength and mobility training is easier said than done. Knowing exactly which exercises to do, and finding the time and energy to do them while also focusing on your favorite sport, can be tough.

To help you over that hump, we’ve done some of the homework for you. Incorporating even a couple of exercises that are specific to your cardio activity of choice — such as the expert-­recommended ones that follow — can help you level up your performance.

Walking and Hiking

The hips are ball-and-socket joints that play a central role in walking. “We want to make sure that we have a full range of motion in the hips and that they’re working properly for us because they anchor several big muscle groups that power us through our walk,” says Boyle, who is also a walking coach.

Single-leg mobility moves like the standing hip circle can improve range of motion in the hips and engage and optimize the surrounding muscles and joints — including those found in the core, spine, and legs.

In addition to mobility, hip strength is important for walking. There are many hip muscles, but the glutes are major ones. The following banded-squat variation targets the gluteus maximus (the meaty muscle in your buttocks that powers forward movement) and the gluteus medius (the side-butt muscle that stabilizes your pelvis and hips, which helps your knees and ankles maintain their proper alignment). It also strengthens the legs to help push you through every step and targets the calves and ankles for an added boost.

Mobility

Standing Single-Leg Hip Circle
Warm up your hips with this move before a walking or hiking workout.

Full Instructions

• Standing with feet hip width apart, place your hands on your hips or hold on to a railing, pole, or other sturdy object for balance support.
• Raise one knee as high as you comfortably can, keeping your toes pointed forward. Bring the knee out to the side to open the hip before slowly moving it down toward the floor.
• Continue moving your knee in a big circle until it’s pointing straight ahead again. Do 10 circles in one direction before repeating in the opposite direction. Switch legs.

Strength

Mini Band Squat With Calf Raise
Perform this exercise two or three times per week on walking or nonwalking days.

Full Instructions

• Place a mini band around your thighs just above your knees and stand with your feet hip width apart, toes pointed forward.
• Squat down as far as you comfortably can, gently pushing your thighs outward to create slight tension on the band. Maintain that tension throughout the whole movement. Keep your chest up, with your shoulders down and away from your ears, and knees in line with your toes. (If you feel your knees pull in during the squat, switch to a lighter band.)
• Push through your feet to return to the starting position. Once standing, shift your weight onto the balls of your feet to raise your heels off the ground.
• Lower your heels to the floor before starting your next squat. Do three sets of 10 repetitions.

Swimming

Rotating your torso in the water is essential for a more streamlined swim stroke. “Imagine swimming with your chest facing the bottom of the pool the entire time; [you would be] like a tank going through the water,” Thomson says.

But if you can twist from side to side, you’ll be able to generate more force and be more streamlined to cut through the water. To rotate efficiently, your thoracic spine must be mobile. Threading the needle can help loosen things up.

An essential area to target in strength training, meanwhile, is the latissimus dorsi, or lats. These are the large, fan-shaped muscles that occupy most of the territory in your back, spanning from your upper arm down to your pelvis and across your ribs. These muscles play a key role in your ability to pull yourself through the water. Thomson recommends single-arm pull-downs to work the lats one side at a time, mimicking the demands of a swimming stroke.

Mobility

Thread the Needle
Warm up your thoracic spine with this movement before jumping into the water.

Full Instructions

• Set up on the floor in a tabletop position: neutral spine, palms flat with shoulders over wrists, and knees on the ground in line with your hips.
• On an inhale, lift your right hand and extend your arm toward the ceiling, following it with your gaze.
• Exhale and bring your right hand under your chest toward the floor. Thread it beneath your torso, allowing your right arm, shoulder, and side of your head to rest on the floor.
• Inhale to reverse the movement and extend your arm toward the ceiling. Do 10 repetitions per side.

Strength

Single-Arm Cable Lat Pull-down
Add this exercise to your routine two or three days per week.

Full Instructions

• If you have access to a lat pull-down machine that allows you to work one arm at a time, go for it. If not, set up a cable machine with a handle attachment. Adjust the height so you can kneel on the floor (facing the cable machine) and grip the handle with your arm fully extended. You could also use a resistance band; just be sure to anchor the band to a sturdy object.
• Squeeze your shoulder blade as you pull the handle down toward you until your elbow points ­behind you.
• Extend your arm to return to the starting position. Do three sets of 12 repetitions per arm.

Soccer

Soccer and other field sports feature a lot of accelerating, decelerating, and quick changes of direction, says former collegiate soccer player Erica Suter, MS, a youth female athlete speed and strength coach. As the link between the upper body and lower body, the hips play a crucial role in transferring power efficiently for these high-speed movements.

The ankles are key, too, because they help transfer the force from the hips to the feet. Without stable, mobile hip and ankle joints, you will be slower on the field — and more likely to twist a knee or an ankle.

Because field sports involve quick bursts of running and change of direction, targeting the glutes and legs is also essential. It’s important for players to challenge their balance too; this helps build the stability needed to protect muscles and joints from injury during sudden shifts in direction. Suter says unilateral (single-sided) strength exercises check all the boxes.

Mobility

TRX Trainer-Assisted Single-Leg Squat
Add this move to your routine one or two days per week.

Full Instructions

• Grip the handles of a suspension trainer and step back until there’s no slack in the straps. Shift your weight onto your right leg, lifting your left foot a few inches off the floor in front of you.
• Bend your right knee and slowly push your hips back to squat down as far as you comfortably can. Try to get your hip as close to your right heel as possible while your left foot hovers off the ground in front of you. Keep your head and chest lifted.
• Distribute your weight evenly across your right foot as you push up to return to the starting position. Do two or three sets of six to eight repetitions per leg.

Strength

Single-Leg Squat to Bench
Do this exercise one or two times a week on nonsoccer days.

Full Instructions

• Stand in front of a bench, facing away. Shift your weight onto your right leg, lifting your left foot a few inches off the floor in front of you.
• Bend your right knee and slowly push your hips back to squat down onto the bench. Let your left foot hover off the ground in front of you and keep your head and chest lifted.
• Lightly tap the bench with your glutes before pushing through your right foot to return to the starting position. Do two sets of six to eight repetitions per leg.
• If lifting the extended leg is too challenging at first, practice leaving it planted on the ground in front of you. As your squat becomes more stable, progress to lifting it a few inches off the floor.

Basketball

“Basketball is one of those sports where the body is constantly going in different directions, changing pace, and going through explosive movements,” says former professional basketball player Lorenzo Orr, who’s now a basketball trainer with Life Time. “Being able to stop on a dime is very important, and you need that joint flexibility and stability to prevent injuries.”

You especially need mobility — a combination of flexibility and stability — in the lower body joints: the ankles, knees, and hips. Using an unstable surface for step-ups is one way to improve range of motion while also challenging stability.

In addition to stability, explosive strength is key for superior performance. Explosiveness helps you jump higher, run faster, shoot farther, and change directions more quickly. For basketball players, building power in your glutes and legs offers the most bang for your buck, as much of the sport’s demands recruit the lower body. Orr favors box jumps for creating lower-body explosiveness.

Mobility

BOSU Balance Trainer Step-Up
Do this exercise
twice a week.

Full Instructions

• Position a BOSU balance trainer with the flat side facing down. Place your left foot onto the center of the BOSU and step up with control.
• Keep your core engaged as you stand on your left leg, keeping your opposite (right) leg aloft behind you.
• Return your right foot to the floor to return to the starting position. Do three sets of 10 repetitions per leg.
• If you’re struggling to balance on one leg, lightly grasp a railing or place your hand on a wall for support. Work toward removing this support over time.

Strength

Box Jumps
Do this exercise two to three times per week, give yourself at least 24 hours of rest between sessions.

Full Instructions

• Stand with your feet hip width apart, about a foot behind a plyo box or other sturdy elevated surface. (Plyo boxes range from 6 inches to more than 42 inches in height. Beginners should start with the shortest option, only increasing the height once they feel confident.)
• Hinge your hips, bend your knees into a mini squat, and swing your arms back.
• Explosively extend your hips and legs as you swing your arms forward for added momentum and jump onto the box.
• Land gently on the balls of your feet with knees soft, then plant your feet on the box. Don’t land with your heels hanging off the box or on your knees and hands.
• Straighten your legs and drive through your hips to stand tall.
• Step down one foot at a time, alternating legs after each jump. Do three sets of seven to 10 repetitions.

This article originally appeared as “Level Up” in the July/August 2024 issue of Experience Life.

  Explore this workout:

• Workout Overview
• Single-Leg Glute Bridge
• Split Squat
• Jump Rope
• Copenhagen Plank
• Isometric Holds

Knee issues and the mobility limitations that accompany them are so pervasive that it’s easy to believe they’re a foregone conclusion, an expected part of growing older. Injuries to the ligaments of the knee, fractures around the joint, gout, osteoarthritis, and overuse — the result of time under the tensions of an active life — are just a few common causes of knee pain.

But knee issues don’t have to accompany the aging process, says Mark Schneider, a trauma-informed strength coach specializing in injury rehab and pain management. Many injuries can be prevented or ameliorated through targeted strength and mobility work.

“The knee flourishes in stability and rhythm,” Schneider explains.

Stability requires strengthening the muscles that cross the knee joint — particularly those on the front and back of your thighs and calves. Those muscles, he says, are your first line of defense against injury. When they’re weak, the tendons and ligaments in the knee joint can be easily overtaxed.

But when you strengthen them, he notes, “they act like a waterproof shell that takes most of the abuse of the environment so that the jacket underneath can keep you warm.”

Rhythm refers to your knees’ ability to work in tandem with the more complex joints in the kinetic chain. As Schneider describes it, “The knee is the servant of the hip above and the ankle below.” When those joints don’t function well — bending and rotating as they’re designed — the knee is often pulled off-kilter, resulting in pain and injury.

Schneider created the following routine to hone both of these skills. It aims to build muscle around the knees to improve stability while teaching coor­­dination and balance in all the major lower-body joints to bolster rhythm.

This article originally appeared as “5 Moves for Resilient Knees” in the July/August 2024 issue of Experience Life.

Lunges have earned their reputation as a staple movement in many strength and conditioning programs for good reason: These multi-joint movements not only strengthen the muscles in your glutes, quads, and calves, but they also improve stability in your core, lower back, and hip, knee, and ankle joints.

“Lunging truly is, in my opinion, one of the best lower body exercises you can do,” says Austin Head, group fitness performer and trainer at several Life Time clubs in the New York City area. “You can do lunges anywhere — and with so many different variations.”

Photo by Marissa Cohen Photography

Head is such a fan of lunges that on March 22, 2024, he set out to break the Guinness World Record for most lunges performed in one hour by a male — and did just that by completing 2,825 lunges. Only 12 days earlier, while training for the event, Head also broke the Guinness World Record for the farthest distance traveled by lunging in one hour, which was 2.14 miles.

Head turned 30 in August 2023 and decided he wanted to pursue a challenging goal in his 30th year. “A member who regularly takes my classes works at Guinness World Records and was the one who suggested I go for a world record,” Head explains. “I teach almost 30 classes a week and do so many lunges in class that I thought, This could be the record for me. During the pandemic, I would also regularly do 45 minutes of walking lunges at a time.”

Head used the event as an opportunity to fundraise for the Life Time Foundation, which supports children’s health through youth nutrition and movement. His efforts resulted in an additional $9,609 for the organization.

Photo by Marissa Cohen Photography

Further, the event served as a reminder of the power of movement in creating community. “We had 50 to 60 people who walked every step along the way with me as I lunged,” recalls Head. “I only moved to New York City two-and-a-half years ago — to realize the impact I’ve made on other people and to have them show up for me . . . it was awesome. I felt so lucky.”

Over the course of training for the event, Head performed one to two miles of lunges at least three to four times per week — and while those were primarily walking lunges, you can modify the lunge movement in a number of ways for varying challenge. Here, Head shares three of his go-to lunge variants.

Photo by Marissa Cohen Photography

Head’s 3 Favorite Lunge Variations

When scaled appropriately with the right load, intensity, and volume, there’s something to gain from just about any lunge variation. “My favorite variation of the lunge is the walking lunge, of course,” says Head. “Walking lunges make for a great cardiovascular workout and are also incredible for a quad-focused workout. Reverse lunges are a staple in many of the workout classes I teach, and lateral lungers are great not only for strength but for mobility too.”

1. Walking Lunges

• Stand with feet about hip width apart.
• Keeping your chest proud and shoulders squared over your hips, step forward with one foot and lower into a lunge.
• Allow both knees to bend to form approximately 90-degree angles. Don’t let your front knee push past your toes.
• Press through your front foot to stand, as you bring your rear foot forward.
• Step forward so your rear foot becomes your front foot and repeat the same lunge movement.
• Continue to alternate legs until you complete the desired number of reps.

2. Reverse Lunges

• Stand with feet about hip width apart.
• Keeping your chest proud and shoulders squared over your hips, step backward with one foot.
• Allow both knees to bend until they form 90-degree angles. (Adjust the length of your stride as needed to accomplish this.)
• Keep your front knee in line with the middle toe of that leg. Your back knee can graze the floor but take care not to relax at the bottom of the move.
• Reverse the movement by stepping your rear foot back to the starting position.
• Repeat with the opposite leg. Continue alternating until you complete the desired number of reps.

3. Lateral Lunges

• Stand with feet about hip width apart.
• Keeping your chest proud and shoulders squared over your hips, step to the side with one foot.
• Push your butt back to allow the knee of the lead leg to bend until it forms a 90-degree angle. (Adjust the length of your stride as needed to accomplish this.)
• Keep the bent knee in line with the middle toe of that leg. Your other leg will be straight.
• Reverse the movement by driving through the foot of your lead leg and stepping back to the starting position.
• Complete desired number of reps, then repeat on opposite side.

Austin Head is a group fitness performer and trainer at Life Time Dumbo in Brooklyn, N.Y., and Life Time 23rd Street, Life Time One Wall Street, Life Time Sky (Manhattan), and Life Time Midtown in New York City. Find his classes on the in-club schedule or live-stream schedule.

Many people don’t realize they strike on the posterior, or outside, of their feet when they’re running. It’s a landing position typically based on how a runner’s legs swing through in stride, and is more pronounced if they’re bow legged, or when they’re running down hills or leaning back. Do they mean to do it? No. Is it common? Yes.

This can be problematic: Landing on the outside of your feet can cause tightness in the lateral chain of the legs, including the muscles, fascia, and soft tissue, leading to misalignment. You may then experience external rotation of your hips, as well as your lower limbs. One example is toe whip, which occurs when the toe comes off the ground and kicks or whips laterally. (After training, your muscles naturally get tighter — that’s why it’s important to strengthen the other side to balance them out. Deep tissue work, such as working with a Dynamic Personal Trainer, Dynamic Stretch Specialist, or massage therapist can help prevent our muscles from getting too tight and out of control.)

An exaggerated foot strike in the front of the body can also put the angle of your shin in a compromised position. This can lead to a “braking” effect at the foot’s first point of contact when it’s bearing weight. The more the foot is in a check-mark-like position, and the less vertical it is to the shin, the more aggressive the force of the strike is in the foot, shin, knee, and hip.

While running drills can help you change how your feet hit the ground when you run, strengthening your abductors and medial calf muscles can build your resilience to running’s impact. It also helps your body accept the weight of your current stride, so any existing imbalances don’t get worse.

These are four of the exercises I often encourage runners to do to strengthen these muscles.

The Poses

Easy Pose With Box Breathing  ⋅  Cobra Pose  ⋅  Prayer Twist  ⋅  Seated Twist  ⋅  Supported Seated Forward Fold  ⋅  Wind-Relieving Pose  ⋅  Supine Twist  ⋅  Plow Pose

Digestive distress comes in many forms — with causes as varied as eating a rich meal, public-speaking nerves, or PMS. If you’re feeling unsettled, movement can offer relief. Gentle yoga combined with breathwork may be a particularly powerful remedy.

“There are three main ways that yoga can support digestion and gut health: physically, mentally, and energetically,” explains Life Time studio lead Madden Zappa, CPT, RYT-200, and a certified yoga and breathwork instructor.

Physically, she says, yoga boosts blood flow and circulation to the digestive tract and organs. Plus, many postures help relieve pelvic, hip, and abdominal tightness, which can contribute to (and result from) digestion issues.

Mentally, yoga reduces stress levels and regulates the parasympathetic nervous system, which is responsible for our ability to rest and digest.

And energetically, yoga sup­ports the chakras, or “wheels of energy that travel from the tailbone to the crown of the head,” Zappa explains. “Over time, these wheelhouses of energy can get stuck or clogged. Yoga can help keep these channels open.

“If you’re experiencing uncomfortable digestion, you’ll want to try and stay away from more vigorous forms of yoga and opt in to a more restorative practice,” such as yin. A belly-supporting flow could include gentle compression, stretching, rotation, and breathwork.

With this restorative mix in mind, Zappa offers the following series. Perform this flow on its own or combine it with a 15-minute walk whenever you need some digestive support.

Sukhasana (Easy Seat) Meditation With Box Breath

Repeat for two to three minutes. (Over time, work up to a five-minute meditation.)

Bhujangasana (Cobra Pose)

Hold for five to seven breaths, then lower your upper body slowly to the floor.

Parivrtta Utkatasana (Prayer Twist)

Hold for five to seven breaths.
Repeat on the opposite side.

Ardha Matsyendrasana (Seated Twist)

Hold for five to seven breaths, then slowly release the twist and return your torso to center.
Repeat on the opposite side.

Supported Paschimottanasana (Supported Seated Forward Fold)

Hold for two to three minutes. (Over time, work up to holding for five minutes.)

Pawanmuktasana (Wind-Relieving Pose)

Hold for five to seven breaths.
Repeat on the opposite side.

Supta Matsyendrasana (Supine Twist)

Hold for two to three minutes.
Repeat on the opposite side.

Halasana (Plow Pose)

Hold for about 20 breaths.

Whether you’re a fitness fanatic or simply looking for new ways to move, plyometric work (a.k.a. jumping) is a great way to build your fitness. It can improve cardiovascular health, strength, balance, coordination, and more.

In honor of leap year — that once in every four years occasion when we have a February 29 — I created this plyometric workout to add a little lift to this extra day. Use it to jump-start your fitness journey or give your current routine a boost that takes you through leap day and beyond. (Not quite ready for the full workout? Try incorporating one or two of these moves into each of your workouts throughout the week.)

The 5-Minute Warm-Up

Before starting any workout, it’s important to prime your muscles to prevent injury and prepare your body for more high-impact movements. For this warm-up, complete the following exercises 10 reps at a time before moving onto the next. Continue the circuit until five minutes is up.

• Light bodyweight jump squats — 10 reps
• Bodyweight alternating reverse lunges — 10 per leg
• Your choice of dynamic stretches such as high knees and body walkouts — 10 reps

The Workout

This workout incorporates a series of exercises to increase your heart rate and build lower-body strength. Using a work-to-rest ratio, perform each exercise for 40 seconds and then take 20 seconds to rest and transition to your next exercise. (Feel free to adjust the work-to-rest ratio based on your current fitness level.)

After completing the flow of all five movements, take a full one-minute rest. Repeat the entire circuit four times. The workout should take about 20 minutes in total.

1. Leap Frog Jumps

Leap frog jumps can improve your agility and coordination. They’re challenging because they require you to travel with the movement and land with control.

• Start in a squat position, then explode upward into a jump as you propel yourself forward.
• Land softly and immediately drop back into a squat before jumping again.
• Continue for 40 seconds, then rest for 20 seconds.

2. Star Jumps

This explosive movement requires you to execute timing and coordination with your arms and legs while also incorporating controlled power.

• Begin in a standing position with your feet together and your arms by your sides.
• Jump up explosively, spreading your legs wide and raising your arms spread above your head to form a star shape.
• Return to the starting position and repeat.
• Continue for 40 seconds, then rest for 20 seconds.

3. Box Jumps

Box jumps build power in your lower body thanks to the explosiveness, vertical leap, and athletic capacity that are required to get you up on that box or platform.

• Find a sturdy box or platform and stand in front of it. (If you’ve never done box jumps, start with a low box and work your way up as you build strength and confidence.)
• Lower into a quarter squat, then jump onto the box, landing with both feet planted fully on the box.
• Step back down and immediately jump back up onto the box.
• Continue for 40 seconds, then rest for 20 seconds.

4. Skater Jumps

Skater jumps are great for building coordination, leg strength, and balance. Working in a lateral plane of motion requires an awareness of how you move your body in a space.

• Start by standing with your feet shoulder width apart.
• Jump to the right, landing on your right foot while crossing your left leg behind you.
• Then, jump to the left, landing on your left foot while crossing your right leg behind you.
• Continue for 40 seconds, then rest for 20 seconds.

5. Jump Rope

Jumping rope is a great way to incorporate consistent jumping into your workout while improving coordination and challenging your overall cardiovascular endurance.

• Grab a jump rope and stand with your feet shoulder width apart.
• Jump rope continuously for 40 seconds, then rest for 20 seconds.

The 5- to 10-Minute Cool Down

After completing this circuit, it’s important to cool down and stretch your muscles to support recovery and flexibility. Perform static stretches for your legs and hips, focusing on areas that feel tight or fatigued. Finally, take a bow for completing your leap year jump-inspired workout.

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