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 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 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 core stability move from all fours that trains your abs, back, glutes, and balance.

1. Start on hands and knees with your hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Reach one arm forward and the opposite leg back until they are straight.
4. Pause briefly, then bring your hand and knee back under you.
5. Repeat on the other side, alternating each rep.

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 seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

A floor hip stretch for the front-leg glutes and outer hip while opening the back hip.

1. Start on hands and knees, then bring one knee toward the same-side wrist.
2. Angle your front shin across the mat and slide the other leg back.
3. Square your hips forward and lower onto your hands, forearms, or a support.
4. Hold the stretch and breathe slowly.
5. Come out carefully, then switch sides.

A lying hamstring stretch that targets the back of your thigh with a steady hold.

1. Lie on your back with one leg extended and the other leg raised.
2. Hold behind your thigh or calf, keeping your back flat.
3. Gently straighten the raised knee until you feel a stretch.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.