The Fitness Lady

22/11/2025

What Do You Want To Work On?

I’ve got loads of short, simple videos that help with things like balance, ankle mobility, hip mobility, glute strength and more ...

If there’s something you want to improve… hips, feet, ankles, balance, whatever it is… comment below and I’ll dig out the right video from my older content and send it to you.

22/11/2025

Strengthen Your Hip Rotation for better balance and knee protection

This exercise doesn’t just strengthen the hip… it strengthens the whole leg as one, from the foot to the hip, using the ball to train both inward and outward rotation. It helps your leg work as a proper unit for smoother walking, better balance, and less pressure overall.

21/11/2025

Are Your Foot Arches Working Correctly?

If your foot arches can’t flatten… and if they can’t contract up… every step feels harder. It throws off your balance and it makes walking uncomfortable, putting more pressure on your knees and lower back.

I posted a simple exercise with a ball that helps free that movement up. Comment FOOT below and I’ll send you the original video.

21/11/2025

Stronger Knees Start At Your Feet… Not Your Knees

Most knee problems don’t actually start in the knee.
If your feet are stiff then your ankles don’t move well, or your hips aren’t strong and stable then your knee ends up taking all the strain… and that’s when pain, swelling, and niggles creep in.

Your knee is a floating joint and it loves stability ... so if the joints above and below aren’t doing their job, the knee ends up doing movements it was never designed for.

If your knees are giving you trouble, the answer isn’t always more knee exercises.
It’s often feet, ankles, and hips.

If you want one of my hip strength videos to get you started just comment below

20/11/2025

Foot Mobility Matters

Most people work on their hips, knees or back… but forget the part everything else depends on… your feet. When your feet are stiff or not working properly then your ankles, knees, hips and even the lower back end up compensating. That’s when walking feels harder, balance drops and everyday movements become uncomfortable.

Get your feet moving and working correctly and you’ll improve mobility, balance and overall movement far more than you think. It’s one of the most overlooked areas… but it’s one of the most important.

Comment if you want the heel movement exercise i posted earlier

20/11/2025

Better Ankle Mobility Starts with the Heel

You need to be able to take your knees over your toes… it makes going downstairs, standing up, bending, and walking feel smoother and less stiff. That forward knee movement only happens if the ankle can bend properly.

It’s not always a tight Achilles. Often the heel isn’t sliding back, which stops the bones on the top of the foot from dropping.

Try this exercise to free up the heel for better movement.

20/11/2025

I’m filming new videos for Facebook and full follow-along classes for my online program… so tell me what you want to see more of.

foot and ankle mobility

hip strength and stability

core and balance

Leave a comment below and let me know which you need most

19/11/2025

3-Dimensional Hamstring Stretch

If you missed this last week… this gentle stretch loosens the back of your legs and hips so bending, standing, and everyday movement feel easier.

Comment below if you missed it and I’ll send it to you…

19/11/2025

Lower Back Discomfort and your pelvis?

If your lower back feels tight or strained, this seated exercise can help rebalance the pelvis so your lumbar spine isn’t being over strained. These small, controlled movements strengthen your obliques and deep core whilst rebalancing the pelvis … perfect if standing exercises are tricky.

18/11/2025

Walk Better With These Three Exercises

Your pelvis doesn’t stay still when you walk… it gently rotates, shifts, and hikes with every step. These three exercises help your pelvis move the way it’s supposed to, so walking feels smoother, easier, and less stressful on your hips, knees, and lower back.

18/11/2025

If you’re finding these exercises helpful but want something more structured, my Mobility and Balance Program might be a good fit. It’s not a fitness program… it’s a step-by-step plan to help you move more freely, walk better, and ease stiffness without anything high-impact.

Including easy to follow-along workouts to keep you progressing.

https://www.withme.so/TheFitnessLady?page=preview

A step-by-step program designed to build real mobility and balance — especially for people over 40.Each video is part of a progressive plan, and were enabling impressions so we can keep improving what works.A step-by-step program designed to build real mobility and balance — especially for peopl...

17/11/2025

Stronger Legs from Hips to Feet

A few months ago I posted a simple standing exercise for stronger legs, better balance, and more stability… and it ended up being my most-watched video at the time. It’s low impact and works the whole leg from your hips to your feet.

If you missed it ... just comment below and I’ll send you to the video