If you're anything like us, you've got an insatiable curiosity about how experts live their lives. What exactly do dietitians eat [1]? How do doctors fend off the flu [2]? How do therapists stay happy? And of course, what do trainers do to stay fit?
That last question — about the routine [3] of personal trainers and coaches — might be our most pressing. So POPSUGAR asked some incredible fitness stars for the moves they do almost every day. What we found? Staying healthy in and out of the gym is more straightforward than you might think! Try any of these moves the next time you hit the gym, or even right now in your living room or office — and start reaping the benefits.
Squats
The trainer: Lee Wratislaw, NASM, CPT, Gold's Amp [5] coach
Why this move: "You can incorporate squats into almost every part of your workout. You could do air squats for a warmup or add weighted squats to build muscle. Squats are a primary component of any strength program [6] and should be incorporated if your goal is to build a stronger lower body, burn calories, and improve mobility."
Get the instructions: squat [7]
Pull-Up/Chin-Up
The trainer: Mauro S. Maietta, CPT, district fitness manager at Crunch [9]
Why this move: "Pull-ups and chin-ups target your arms, shoulders, trunk (abdominal muscles), and the latissimus dorsi or lats. The 'lats' are a huge muscle that adds that 'V-taper' athletic shape to your body, which creates a leaner appearance to your midsection and visible muscularity in any shirt. In addition to the aesthetic benefits, the lats are involved in stabilizing the spine and shoulders, which builds injury tolerance. If you lack the capacity for a pull-up, try a lat pull-down variation."
Get the instructions: pull-up [10]
Bodyweight Hip Bridges
The trainer: Caroline Jordan [11], ACE personal trainer
Why this move: "After sitting for most of the day, our lower bodies need to wake up — 'sleeping booty' is a real thing! My favorite, go-to move is a bodyweight hip bridge. This move opens the quads and hip flexors and activates the glutes. This means it stretches the front body and engages the back body — perfect to balance things out after all that sitting."
Get the instructions: hip bridge [12]
Quadruped Hip Mobility
The trainer: Liz Letchford [14], MS, ATC, Tonal [15] trainer
Why this move: "I'm constantly moving and challenging my body with different workouts, heavy lifts, and outdoor adventures. My active lifestyle leaves my hips feeling quite taxed. This mobility drill allows me to enhance the connection between my brain and my hips while maintaining core stability. When the core is braced in this movement, a signal is sent to the nerves that manage the muscles of the hips to allow more range of motion. This movement enhances my flexibility more than any static stretching I've ever done! With greater range of motion in my hips, I feel stronger and more resilient."
Get the instructions: quadruped hip mobility [16]
Planks
The trainer: Ania London, founder of Pilates of San Diego [17]
Why this move: "A plank is my favorite full-body exercise; great for the core, arms, and legs. It's challenging for everyone, and it makes everyone a little uncomfortable. We need that."
Get the instructions: plank [18]
