01
Legs and glutes
Chair squat
Send your hips back, keep your knees aligned with your feet and stand by pushing the floor away.
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MOVEMENT FOR REAL LIFE
EXERCISES
EXERCISES
FOR YOU.
Build strength, confidence and mobility with simple explanations and options for your level — at home or in the gym.
EXPLORE EXERCISES
MISS MWANGOLE LIBRARY
CHOOSE HOW YOU
CHOOSE HOW YOU
WANT TO MOVE.
02
Glutes and core
Glute bridge
Press your feet into the floor, contract your glutes and lift your pelvis without arching your lower back.
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03
Chest, arms and core
Incline push-up
Keep your body in a straight line and bring your chest towards the support with elbows slightly back.
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04
Back and arms
Water-jug row
Hinge with a neutral back and pull your elbows back, drawing your shoulder blades together.
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05
Hamstrings and glutes
Romanian deadlift
Push your hips back, keep the load close to your legs and stand with active glutes.
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06
Core and stability
Elevated plank
Engage your abdomen and glutes, keep shoulders away from your ears and breathe calmly.
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07
Mobility and posture
Thoracic rotation
Rotate your upper back with control, keeping your pelvis stable and breathing deeply.
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08
Legs, glutes and balance
Supported step-up
Place your whole foot on a stable step, rise with control and keep your knee aligned with your second toe.
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09
Chest, arms and core
Wall push-up
Place your hands at chest height, keep your body aligned and bring your chest towards the wall without arching your back.
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10
Core, back and glutes
Bird-dog
On all fours, extend the opposite arm and leg without rotating your pelvis or letting your lower back sag.
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11
Core and lumbar control
Dead bug
Lying down, keep your ribs controlled and slowly lower the opposite arm and leg without losing your lower-back position.
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12
Legs and ankles
Calf raise
Raise your heels slowly, keep weight spread across your toes and lower with control.
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13
Glutes and stability
Standing hip abduction
Standing, move one leg to the side without leaning your torso or turning your toes upwards.
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14
Legs and glutes
Supported reverse lunge
Step back, lower vertically and keep your front knee aligned with your foot.
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15
Arms
Biceps curl
Keep elbows close to your body, raise the load without swinging your torso and lower slowly.
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16
Shoulders, arms and core
Seated shoulder press
Sit with feet firm and press the loads overhead without shrugging or arching your back.
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17
Balance and stability
Single-leg balance
Stand tall, lift one foot a few centimetres and fix your gaze on a stable point.
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TRAIN WITH AWARENESS
LISTEN TO YOUR
01
02
03
LISTEN TO YOUR
BODY’S SIGNALS.
Menstrual cycle
Energy can vary. Adjust load, duration or rest when needed; you do not have to stop moving.
Pelvic floor
Urine leakage, heaviness or pain deserve attention. Reduce impact and seek a pelvic-health professional.
Pregnancy and postpartum
Needs are individual. Get medical clearance and specialist guidance before starting or returning to training.
FIRST STEPSTART WITH
START WITH
CONFIDENCE.
Choose four exercises, do two to three sets and leave at least one recovery day between strength sessions.
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