A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A gentle floor move that trains pelvic control and engages your lower abs and glutes.

1. Lie on your back with knees bent and feet flat on the floor.
2. Exhale and tilt your pelvis to press your lower back toward the floor.
3. Inhale and slowly return to your starting curve.
4. Repeat with smooth, controlled movement.

A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A dynamic hip mobility move that trains hip control, glutes, and balance.

1. Stand tall and hold a wall if you need support.
2. Lift one knee in front of your hip.
3. Circle the knee out, around, and back with control.
4. Finish your reps in both directions, then lower your foot.
5. Switch legs and repeat.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A side-lying hip exercise that trains your glutes and outer hips.

1. Lie on your side with knees bent and feet stacked.
2. Brace your core and keep your hips stacked.
3. Lift your top knee while keeping your feet together.
4. Lower your knee with control to the start.
5. Finish your reps, then switch sides.

A side-lying leg lift that trains your outer hips and glutes.

1. Lie on your side with your legs straight and hips stacked.
2. Brace your core and point your top foot straight ahead.
3. Lift your top leg up without rolling your hips back.
4. Lower with control to the start position.
5. Finish your reps, then switch sides.

A chair-based squat pattern that trains your thighs and glutes for standing strength.

1. Sit near the front of a chair with feet flat and hip-width apart.
2. Lean slightly forward and brace your core.
3. Press through both feet and stand tall.
4. Push your hips back and sit down with control.

A standing leg raise to the side that trains your outer hips and balance.

1. Stand tall with one hand on a wall or chair for balance.
2. Shift your weight onto one leg and brace your core.
3. Lift the other leg out to the side without leaning your torso.
4. Lower the leg with control to the start position.
5. Finish your reps, then switch legs.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.

A kneeling stretch for the front of your hip. It targets the hip flexors on one side at a time.

1. Kneel with one foot forward and the other knee on the floor.
2. Tuck your hips slightly and stand tall through your chest.
3. Shift your hips forward until you feel a stretch in the back-leg hip.
4. Hold and breathe slowly without bouncing.
5. Release gently, then switch sides.