18 simple exercises to prepare you for everyday life

Certain movements make you stronger and more physically capable — press-ups, squats and kettlebell swings are useful in many situations. You can also target the specific challenges of everyday life, from playing on the floor with your children to carrying the weekly shop.

A dozen movement coaches, personal trainers and strength specialists present moves to consider. To stay upright on public transport, try side planks with a twist. 'Side planks with extra movement – hip dips or leg lifts, for example – teach your body to stay strong when something is trying to pull you sideways,' says Callum Roberts.

To begin, start in a classic side plank — one forearm on the floor, feet slightly staggered — then move one leg up and down. For carrying heavy bags, practise the suitcase carry: 'Hold a heavy weight such as a dumbbell or a kettlebell in one hand and walk tall,' advises Jacob Siwicki; it teaches the core to resist tipping over sideways.

press-ups, squats, kettlebell swings, side planks, hip dips, leg lifts, suitcase carry, dumbbell, kettlebell, core strength