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Also, bring my phone along so I can track my feeding session.

From there, its easy to transition into basically a lunge, and up to standing.

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health coach and certified personal trainer

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What makes the move so fundamental is how comprehensive it is as acompound movement.

Woman walking on a treadmill at the gym.

And thats just the strength component.

Youll also need to engage your balance and coordination skills.

Finally, tying it all together is the breath.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Breathing out as youre coming up is really important, Corajoria says.

When youre coming from sitting to standing, making sure youre breathing out is teaching you proper spinal alignment.

You always want to build the foundation when you dont need it most, Corajoria says.

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health coach and certified personal trainer

That way by the time you do need it, you dont really have to think about it.

Luckily, its a compound movement, so you might break it up into its component parts.

But you could always break it down into different pieces.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Sitting on the ground in a straddle might not be feasible for you.

Practice straddling from an elevated surface, such as sitting on the edge of a sofa.

Once that feels comfortable, try straddling on the ground.

Healthy female training in the gym, performing a hip thrust.

Finally progress to the the 90-90 stretch.

And you’re able to also incorporate some ankle circles separately.

To build strength and balance, Corajoria suggests practicingreverse lungesandsquats.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Runners lunges should help with hip mobility, too.

Consider trying theTurkish get upif you want to test your coordination and strength even further.

Morrison S, Newell KM.

Aging, neuromuscular decline, and the change in physiological and behavioral complexity of upper-limb movement dynamics.

2012;2012:891218. doi: 10.1155/2012/891218.

Epub 2012 Aug 1.

PMID: 22900179; PMCID: PMC3415207.

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