You do not need a gym membership, a personal trainer, or an hour of your morning. According to the team at 10almonds, just three moves can maintain your functional strength, flexibility, and general mobility, the things that keep you moving well through your day.
Here is what those three moves look like, plus how to make each one easier if you need to.
Move 1: Deep Squat to Forward Fold
Stand with your feet wide apart and toes turned out. Sink down into your deepest, most comfortable squat and pause there for a moment. Then slowly straighten your legs into a forward fold, and come back down into the squat. That is one rep.
This single movement works your hip mobility, hamstring flexibility, ankle mobility, spinal decompression, and lower-body strength all at once.
Need it easier? Hold onto a chair or sturdy support. Squat only as deeply as feels comfortable, then hinge forward gently. Build from there as your mobility improves.
Move 2: The World’s Greatest Stretch
Step into a deep lunge. Place both hands on the floor inside your front foot. Rotate your front-side arm up toward the ceiling and follow it with your eyes. Return, then repeat on the same side before switching legs.
This one targets your hip flexor flexibility, thoracic mobility, shoulder mobility, core stability, and rotational strength, all in one slow, controlled movement.
Need it easier? Lower your back knee to the floor for more stability. Focus on controlled rotation within whatever range feels comfortable for you.
Move 3: Cossack Squat with Hip Rotation
Stand with your feet wide. Shift your weight deeply to one side while keeping the opposite leg straight. Actively rotate your bent knee inward, return to center, then switch sides.
This move trains lateral movement, hip internal rotation, glute strength, knee and ankle mobility, and core stability.
Need it easier? Start with shallow side-to-side weight shifts. Use a chair, yoga blocks, or a door frame for balance as needed.
A Few Minutes Is All It Takes
Each of these exercises has an easier built-in version, so you can start right where you are. The goal is not perfection. It is just keeping your body moving comfortably from one day to the next.
That is something worth a few minutes of your morning.