Fit&Well | Healthier, happier living

Fitness editor Yanar Alkayat performs a rear foot elevated single RDL in her yard. Her right foot rests on a chair while her left leg support her wait. She holds a dumbbell in her arm close to her thighs and her torso is slightly twisted to the right. Behind her we see bushes and a shed.

I swapped my usual core routine for this dumbbell workout—here’s why you should try it too

Pick up some dumbbells and try my favorite deep core exercises

You don't need any equipment to improve your posture—just these three back-strengthening moves
I tried four exercises designed to get rid of shoulder knots and I was surprised by the results
A yoga teacher says these five poses will improve your posture and mobility
"If I could choose just five moves to future-proof my body, these would be it"—A trainer says this longevity workout will help you build lasting strength and mobility
The four calf exercises every runner should include in their gym routine, according to physical therapists
If you’re exercising on a budget, this is the one piece of at-home equipment I’d recommend as a personal trainer

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Cardio & Strength Workouts

woman on her knees on a yoga mat holds dumbbells in each hand

I’m a personal trainer and these are some of my favourite exercises to build core and upper body strength at home

All you need is a set of dumbbells for this kneeling workout

Five standing abs exercises this trainer actually uses to improve core strength

Train your abs without hitting the floor

By Lou Mudge Published 20 April 25
This dumbbell challenge is a great way to improve core strength, stability and balance

Weights at the ready

By Maddy Biddulph Published 19 April 25
This is the most underrated exercise for core, quad and hip strength

It will challenge your mobility too

By Maddy Biddulph Published 18 April 25

I’m a personal trainer and I love this plank variation for building core strength and reducing back pain

This one move could help you get a stronger core

By Maddy Biddulph Published 18 April 25
A physical therapist says these five exercises will fix “95% of your problems.” Here’s why I agree

Release stiff areas, strengthen weak ones and move more efficiently

By Jennifer Rizzuto Published 17 April 25
I did bird dog every day for seven days and now I understand why trainers recommend it for core strength, spinal health and posture

This simple bodyweight move has so many benefits

By Alice Porter Published 16 April 25

Flexibility

It only takes two minutes a day to build up the flexibility required to touch your toes, says a top mobility coach

Measure, reach and repeat says Roger Frampton

Chris Hemsworth swears by something called Foundation Training to keep back injuries at bay—here's how to master one of its core movements

Time to introduce this into your daily routine

By Sam Rider Published 17 April 25
A top mobility coach says you should stop stretching at the end of your workouts and do them before bed instead

Use my five-move routine to wind down before bed

By Sam Rider Published 9 April 25

Hip stretches not working for you? These five dynamic movements did wonders for my mobility—and they're physical therapist-approved

I tried this dynamic hip stretch routine and it felt so good I had to ask a physical therapist to find out why it was so effective

By Lou Mudge Published 9 April 25
This one move will open up your chest and improve your spinal mobility, according to a personal trainer

This move belongs in your routine

By Jennifer Rizzuto Published 8 April 25
This is the one move a Pilates instructor says everyone should do to combat the effects of aging

Pilates It will build more than just glute strength

By Alice Porter Published 7 April 25

Pilates

Pilates

woman sideways on to the camera, performing a squat with arms raised in a living room setting

The three Pilates exercises every beginner should start with, according to an expert instructor

A sequence that will take you no more than 10 minutes

A Pilates instructor says this is the beginner-friendly core exercise everyone should try

Forget crunches, this is the perfect foundation move

By Alice Porter Published 14 April 25
The 10-minute routine everyone should be doing for better posture, according to a Pilates instructor

Use these moves to build core strength and improve your spinal health

By Alice Porter Published 14 April 25
I'm a fitness writer who swears by Pilates and I think this piece of equipment is the best alternative to reformer classes—and it costs less than $10

This might just be the best alternative to a reformer machine

By Alice Porter Published 13 April 25

Forget crunches—if I wanted to improve core strength I'd do this neck-friendly Pilates workout

And it takes just five minutes

By Maddy Biddulph Published 12 April 25
A Pilates instructor says mat Pilates can be more challenging than reformer—here's why

Versus Plus, how you can get the benefits of reformer Pilates at home

By Alice Porter Published 6 April 25

Versus

Yoga

A yoga instructor says this style of breathing will reduce anxiety and strengthen your core. Here’s what happened when I tried it

Balloon breathing can boost your mood and help you engage your core

10 yoga stretches for beginners that will boost flexibility

Fitness A yoga instructor says you should master these 10 beginner yoga stretches if you’re new to the practice

By Annabel Lee Last updated 16 April 25

Fitness
A yoga instructor says this eight-minute routine is all you need to mobilize your entire body

Stiff and achy muscles? Try this

By Alice Porter Published 16 April 25
Prevent poor posture and release tension from sitting down with these four simple stretches from a yoga instructor

The daily poses he swears by, no matter what

By Alice Porter Published 14 April 25

I'm always stiff from sitting, so I tested out a 12-minute morning mobility routine to see if it could help

The short routine taught me a lot about my body

By Becks Shepherd Published 10 April 25
A yoga instructor recommends practicing this pose if your lower back hurts at the end of the day

Yoga Ease stiffness with this beginner-friendly stretch

By Becks Shepherd Published 1 April 25

Yoga

Walking

A walking coach says this exercise trend can help you hit 10,000 steps a day—here's how

The 666 walking trend could get you to your target

I increased my step count back to 10,000 a day after time off—here’s how I did it sustainably

It took me five weeks to get back to the ideal range

By Lou Mudge Published 11 April 25
This urban walking shoe is helping me hit 10,000 steps a day—and they actually look good

The Merrell SpeedARC Matis is the perfect option for city hikers

By Alice Porter Published 6 April 25
Quick! There's a huge 45% off my favorite budget walking shoe and some sizes are already sold out

Deal These Columbia shoes can go both off-road and on

By Lou Mudge Published 4 April 25

Deal

I test walking shoes every day and my favorite Skechers walking shoe is 24% off at Zappos

Deal Get these bouncy Skechers for just over $75

By Lou Mudge Published 2 April 25

Deal
I didn't realise how much walking 10,000 steps a day was benefitting my health until I stopped

10,000 steps This is the one healthy habit I can't wait to get back to

By Alice Porter Published 30 March 25

10,000 steps

Meet the team

Jonathan Shannon

Editor
Ruth Gaukrodger

Fitness Editor
Lou Mudge

Fitness Writer

Running

This is the exact running plan I followed for two months to finally get my 5K run time under 30 minutes

And it helped me fall in love with running again

Runners—this quick routine will protect your ankles and help avoid injury

If you’ve rolled an ankle on a run, add this quick routine to your training to prevent it from happening again

By Maddy Biddulph Published 6 April 25
I'm a run coach and I refuse to run without these three things

Running gear Whether on trails or road, training or racing, I'm wearing these three affordable items

By Amber Nelson Published 26 March 25

Running gear

I got my fastest 5K running time in these best-selling shoes from Brooks—and they’re currently at their lowest price in the Amazon Spring Sale

Deal This light, well-cushioned shoe is a hit with runners

By Ruth Gaukrodger Published 25 March 25

Deal
A physical therapist says doing these mobility drills before a run can help you avoid injury

Mobility Try this quick warm-up to avoid running injuries

By Maddy Biddulph Published 22 March 25

Mobility
These six exercises helped me overcome knee injuries and run pain-free, says a Pilates teacher

Injury prevention Anna Mounsey-Jennings used Pilates to go from experiencing knee pain every time she ran to completing a triathlon pain-free

By Sam Rider Published 16 March 25

Injury prevention

Nutrition

A large bowl of fried rice with vegetables is presented on a dining table while someone lifts a spoonful into their bowl

Do your gut a favor with this dietitian's gut-friendly veggie-filled fried rice recipe

Keep your tummy happy with this flavorful twist on a favorite

Put down the protein shake—this high-protein chicken and rice recipe is a better way to refuel after a workout

And it only takes 10 minutes to make

By Lou Mudge Published 17 April 25
Six tasty ways to eat 30g of protein for breakfast

Whether or not you're following the 30-30-30 method, there are benefits to eating a high-protein breakfast

By Mary Goodsell Published 8 April 25
Boost your gut health with this dietitian's fiber-packed oatmeal recipe

Give your good gut bacteria some love with this prebiotic-rich breakfast

By Lou Mudge Published 4 April 25

This easy high-protein recipe is my favorite health-conscious weeknight dinner

Recipe

By Amber Nelson Published 28 March 25

Recipe
How this one simple change to the way I make breakfast helps me to eat healthier

Recipe Not a morning person? Try prepping your breakfast the night before

By Lou Mudge Published 22 March 25

Recipe

Fitness Equipment & Tech

This might be your last chance to get my favorite waterproof walking shoe, and it's 25% off

Deal These Adidas Gore-Tex shoes are the most watertight I've tested

Deal

The best walking shoes: 15 comfortable sneakers that you can wear all day

Buying Guide Whether you're on your feet all day or planning a long-distance hike, these are the best walking shoes to see you through

By Lou Mudge Last updated 14 April 25

Buying Guide
The 12 best cross-training shoes of 2025, tested and picked by our experts

Buying Guide I tested the best cross training shoes from Nike, Reebok, R.A.D, TYR, ON and more—these are my top picks for all kinds of training

By Harry Bullmore Last updated 14 April 25

Buying Guide

I'm an expert at finding comfy walking shoes—and I know these discounted Brooks Glycerins are going to sell out immediately

You can get the Glycerin 21 for $50 cheaper than usual but I don't think this deal will be available for long

By Lou Mudge Published 7 April 25
I’m a personal trainer and if I wanted to start strength training these are the six things I’d buy in the Amazon Big Spring Sale

Deals Stock up on cut-price fitness gear before it goes!

By Maddy Biddulph Published 29 March 25

Deals
A writer used this exact walking pad to hit 8,000 steps a day for a year—and it's reduced by $100 in Amazon's Big Spring Sale

Deal My colleague loves this under-desk treadmill and it's currently the cheapest it's ever been

By Lou Mudge Published 27 March 25

Deal

More from Fit&Well

Actress Jennifer Aniston poses against a peach colored background with a Pilates ball grasped between her hands. She is rotating her torso, with her elbows out to the sides.

"You don’t need to work out seven days a week to achieve her kind of fitness," says Jennifer Aniston’s trainer

Workouts Aniston works out with her trainer three to four times a week, 45 minutes at a time

Workouts

One simple thing new parents should prioritize above all else to maintain their health and fitness, according to a Centr trainer

Here's what I'm doing differently since becoming a first-time dad

By Sam Rider Published 15 April 25
I do these two things every day to stay fit and healthy, says the newest star trainer on Chris Hemsworth's fitness app

Here's how Centr's Korey Rowe trains for longevity

By Sam Rider Published 13 April 25
I thought sports weren't for me, until I realised they're a game-changer for ticking off cardio

I swapped HIIT and running for tennis—and I've never felt better

By Alice Porter Published 13 April 25

I've been living with a knee injury for 10 years and these are the five simple changes I've made to manage pain

Exercise Small tweaks to your daily life can make a big difference

By Alice Porter Published 31 March 25

Exercise
This simple exercise will help reduce your risk of falls as you get older, according to an exercise scientist

Active ageing Pete Williams introduces the sprinter's fall, a way to help over-60s maintain the strength needed to stop themselves from falling

By Alice Porter Published 5 March 25

Active ageing
I tried this quick method from the meditation app Calm to stop my mind racing

Mindfulness Stop spinning thoughts in their tracks with this mindfulness trick

By Lou Mudge Published 22 February 25

Mindfulness

New to the gym? Avoid these six bad habits and you'll be fine, says a trainer

Workouts Heed this advice to make the most of every workout

By Sam Rider Published 16 February 25

Workouts
I completed my first HYROX fitness race—here's how I prepared

Workouts With more and more people signing up to try the indoor fitness race, I took up F45's invitation to see what the fuss was about

By Jonathan Shannon Published 7 February 25

Workouts

I swapped my usual core routine for this dumbbell workout—here’s why you should try it too

You don't need any equipment to improve your posture—just these three back-strengthening moves

I tried four exercises designed to get rid of shoulder knots and I was surprised by the results

A yoga teacher says these five poses will improve your posture and mobility

"If I could choose just five moves to future-proof my body, these would be it"—A trainer says this longevity workout will help you build lasting strength and mobility

The four calf exercises every runner should include in their gym routine, according to physical therapists

If you’re exercising on a budget, this is the one piece of at-home equipment I’d recommend as a personal trainer

Get the Fit&Well Newsletter

Cardio & Strength Workouts

I’m a personal trainer and these are some of my favourite exercises to build core and upper body strength at home

Five standing abs exercises this trainer actually uses to improve core strength

This dumbbell challenge is a great way to improve core strength, stability and balance

This is the most underrated exercise for core, quad and hip strength

I’m a personal trainer and I love this plank variation for building core strength and reducing back pain

A physical therapist says these five exercises will fix “95% of your problems.” Here’s why I agree

I did bird dog every day for seven days and now I understand why trainers recommend it for core strength, spinal health and posture

Flexibility

It only takes two minutes a day to build up the flexibility required to touch your toes, says a top mobility coach

Chris Hemsworth swears by something called Foundation Training to keep back injuries at bay—here's how to master one of its core movements

A top mobility coach says you should stop stretching at the end of your workouts and do them before bed instead

Hip stretches not working for you? These five dynamic movements did wonders for my mobility—and they're physical therapist-approved

This one move will open up your chest and improve your spinal mobility, according to a personal trainer

This is the one move a Pilates instructor says everyone should do to combat the effects of aging

Pilates

The three Pilates exercises every beginner should start with, according to an expert instructor

A Pilates instructor says this is the beginner-friendly core exercise everyone should try

The 10-minute routine everyone should be doing for better posture, according to a Pilates instructor

I'm a fitness writer who swears by Pilates and I think this piece of equipment is the best alternative to reformer classes—and it costs less than $10

Forget crunches—if I wanted to improve core strength I'd do this neck-friendly Pilates workout

A Pilates instructor says mat Pilates can be more challenging than reformer—here's why

Yoga

A yoga instructor says this style of breathing will reduce anxiety and strengthen your core. Here’s what happened when I tried it

10 yoga stretches for beginners that will boost flexibility

A yoga instructor says this eight-minute routine is all you need to mobilize your entire body

Prevent poor posture and release tension from sitting down with these four simple stretches from a yoga instructor

I'm always stiff from sitting, so I tested out a 12-minute morning mobility routine to see if it could help

A yoga instructor recommends practicing this pose if your lower back hurts at the end of the day

Walking

A walking coach says this exercise trend can help you hit 10,000 steps a day—here's how

I increased my step count back to 10,000 a day after time off—here’s how I did it sustainably

This urban walking shoe is helping me hit 10,000 steps a day—and they actually look good

Quick! There's a huge 45% off my favorite budget walking shoe and some sizes are already sold out

I test walking shoes every day and my favorite Skechers walking shoe is 24% off at Zappos

I didn't realise how much walking 10,000 steps a day was benefitting my health until I stopped

Meet the team

Jonathan Shannon

Ruth Gaukrodger

Lou Mudge

Running

This is the exact running plan I followed for two months to finally get my 5K run time under 30 minutes

Runners—this quick routine will protect your ankles and help avoid injury

I'm a run coach and I refuse to run without these three things

I got my fastest 5K running time in these best-selling shoes from Brooks—and they’re currently at their lowest price in the Amazon Spring Sale

A physical therapist says doing these mobility drills before a run can help you avoid injury

These six exercises helped me overcome knee injuries and run pain-free, says a Pilates teacher

Nutrition

Do your gut a favor with this dietitian's gut-friendly veggie-filled fried rice recipe

Put down the protein shake—this high-protein chicken and rice recipe is a better way to refuel after a workout

Six tasty ways to eat 30g of protein for breakfast

Boost your gut health with this dietitian's fiber-packed oatmeal recipe

This easy high-protein recipe is my favorite health-conscious weeknight dinner

How this one simple change to the way I make breakfast helps me to eat healthier

Fitness Equipment & Tech

This might be your last chance to get my favorite waterproof walking shoe, and it's 25% off

The best walking shoes: 15 comfortable sneakers that you can wear all day

The 12 best cross-training shoes of 2025, tested and picked by our experts

I'm an expert at finding comfy walking shoes—and I know these discounted Brooks Glycerins are going to sell out immediately

I’m a personal trainer and if I wanted to start strength training these are the six things I’d buy in the Amazon Big Spring Sale

A writer used this exact walking pad to hit 8,000 steps a day for a year—and it's reduced by $100 in Amazon's Big Spring Sale

More from Fit&Well

"You don’t need to work out seven days a week to achieve her kind of fitness," says Jennifer Aniston’s trainer

One simple thing new parents should prioritize above all else to maintain their health and fitness, according to a Centr trainer

I do these two things every day to stay fit and healthy, says the newest star trainer on Chris Hemsworth's fitness app

I thought sports weren't for me, until I realised they're a game-changer for ticking off cardio

I've been living with a knee injury for 10 years and these are the five simple changes I've made to manage pain

This simple exercise will help reduce your risk of falls as you get older, according to an exercise scientist

I tried this quick method from the meditation app Calm to stop my mind racing

New to the gym? Avoid these six bad habits and you'll be fine, says a trainer

I completed my first HYROX fitness race—here's how I prepared

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