Longevity isn’t just about adding years to your life―it’s about staying active, independent, and pain-free so you can keep doing what you love. We’ve rounded up 7 essential low-impact moves that are beginner-friendly, safe, and designed to help you move better for longer.
The best part? You can learn them now and then practice alongside Movement Living trainer Adrian Gaskin on our Online Wellness Studio. Every step toward better movement is a step toward a more vibrant, active life―and you can start today!
1. Trigger Point Glute Release
Trigger points―those tight, stubborn knots in your muscles―can make your hips feel stiff or even cause lower back discomfort. Targeting your glutes with this simple release technique helps ease pain, improve your range of motion, and keeps your body feeling good. Bonus: it supports your fascia, the connective tissue that keeps everything running smoothly!
How to do it:
- Sit with your knees bent and feet flat on the floor.
- Cross your right ankle over your left knee into a “figure four” position, keeping your right foot flexed.
- Place a small ball (like a tennis or lacrosse ball) under your right glute.
- Slowly roll back and forth over the ball. When you find a tight spot, pause and take deep breaths until the discomfort fades.
- Switch sides.
Movement Living Tip: Netflix and release! This is a great move to do while catching up on your favorite show.
Targets: Glutes
2. Half-Kneeling Hip Stretch
Sitting too much? You’re not alone! This stretch is a game-changer for undoing tight hips and improving your posture. In fact, many physiotherapists wish everyone would do this daily―it’s that good.
How to do it:
- Start in a kneeling position. Step your right foot forward so both knees form 90-degree angles.
- Engage your core and tuck your pelvis under by squeezing your glutes.
- Shift your weight forward until you feel a stretch in the front of your left thigh.
- For a deeper stretch, reach your left arm overhead and lean slightly to the right.
- Hold and breathe deeply, then switch sides.
Movement Living Tip: Stay tall and proud―imagine you’re balancing a crown on your head!
Targets: Hip flexors and quads
Modifications: Use a towel or pad under your knee for extra comfort.
3. Bird Dog
Bird Dog isn’t just a cute name―it’s one of the best moves for a strong core, healthy spine, and overall stability. Plus, it’s perfect for improving coordination and balance as you age.
How to do it:
- Begin on all fours in a tabletop position.
- Engage your core and keep your spine neutral.
- Extend your right arm and left leg at the same time, forming a straight line.
- Hold briefly, then return to the starting position and switch sides.
- Aim for 8-10 reps.
Movement Living Tip: Imagine balancing a glass of water on your back. Move slowly to keep it steady!
Targets: Core, spine, and balance
Modifications: If it feels unstable, keep your hands and feet lightly touching the ground while extending.
4. Supine Leg Lower
Ditch the crunch! This gentle but challenging move strengthens your core and helps prevent falls by improving your stability. A strong core is your secret weapon for longevity.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core and lift both feet just a few inches off the floor.
- Exhale as you extend your right leg out without touching the floor.
- Inhale to bring your leg back, then switch sides.
- Aim for 6-8 reps.
Movement Living Tip: The slower, the better―embrace the burn!
Targets: Core
Modifications: Keep one foot on the ground for stability or extend your leg and hold for an added challenge.
5. Glute Bridge
Your glutes are the powerhouse of your body―keeping them strong is key to staying athletic and functional as you age. Glute bridges are simple but incredibly effective for strengthening your hips and lower body.
How to do it:
- Lie on your back with knees bent and feet hip-width apart.
- Engage your core, squeeze your glutes, and push through your heels to lift your hips.
- Lower back down and repeat for 8-10 reps.
Movement Living Tip: Make a strong “shhh” sound as you lift your hips. Doing this helps engage your core!
Targets: Glutes
Modifications: Start with a smaller range of motion or hold at the top for extra intensity.
6. Banded Lateral Toe Taps
We often forget about moving side to side, but lateral movements are crucial for building hip stability and preventing injuries. Plus, practicing new movement patterns keeps your brain sharp and your body adaptable.
How to do it:
- Place a loop band around your ankles and stand with feet hip-width apart.
- Lower into a small squat and shift your weight into your left leg.
- Tap your right foot out to the side, then return to the center.
- Repeat for 6-10 reps, then switch sides.
Movement Living Tip: Feel your glutes working by placing a hand on your hip as you tap.
Targets: Glutes and hips
Modifications: Skip the band but imagine the resistance―it’s still effective!
7. Static or Reverse Lunge
Lunges build leg strength and improve balance, helping you stay steady and confident on your feet. Plus, they keep your lower body strong for everyday tasks and adventures.
How to do it:
- Stand tall with feet hip-width apart.
- Step one foot back, bending both knees to 90-degree angles.
- Push through your front foot to return to standing.
- Switch sides. Aim for 6-10 reps on each side.
Movement Living Tip: Keep your movements smooth and controlled―it’s not a race!
Targets: Glutes, quads, and hamstrings
Modifications: Try a static lunge where you stay in position, or reduce the range of motion for a gentler option.
Try a Free Class
Now that you know them, put these movements into a full practice with celebrity trainer and Movement Living Teacher, Adrian Gaskin!
