{"id":598109,"date":"2026-05-22T14:24:21","date_gmt":"2026-05-22T14:24:21","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/598109\/"},"modified":"2026-05-22T14:24:21","modified_gmt":"2026-05-22T14:24:21","slug":"kate-ferdinand-shares-the-back-to-basics-exercises-helping-her-feel-strong-again","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/598109\/","title":{"rendered":"Kate Ferdinand shares the \u2018back to basics\u2019 exercises helping her feel strong again"},"content":{"rendered":"

A longtime strength<\/a> trainee, Kate Ferdinand<\/a> recently reminded followers that taking time off when needed is part of staying consistent in the gym \u2013 sometimes all you need is the right session to ease yourself back in.<\/p>\n

\u2018I\u2019ve used workouts for therapy my whole life. But I\u2019ve been taking a little bit of time out as I haven\u2019t been feeling my best,\u2019 the former WH <\/a>cover star<\/a> said.<\/p>\n

\u2018So [my Amandio Costa<\/a> and I] decided to record a “back to basics” workout<\/a> for anyone who wants to ease themselves back into the gym gradually. We\u2019re going to take it easy today and build back up.\u2019<\/p>\n

The pair explained that the workout focuses on fundamental movement patterns, including squat, hinge, lunge<\/a>, push and pull movements \u2013 both vertical and horizontal.<\/p>\n

\u2018We also try to engage the core along the way,\u2019 Costa added, alongside some unilateral (single-sided) work.<\/p>\n

Warm-up\"Image1. Plank variations<\/p>\n

\u2018We always start our workouts with plank variations<\/a> just to activate my core,\u2019 Kate explained.<\/p>\n

A dynamic stretch targeting the thoracic spine, hip flexors, hamstrings<\/a>, chest, shoulders and ankles.<\/p>\n

3. Banded shoulder dislocates<\/p>\n

\u2018This is to get a little bit of mobility through the shoulders,\u2019 Kate explained.<\/p>\n

4. Crab walks (1 minute)<\/p>\n

This move targets the smaller muscles in the lower body, says Costa. \u2018Try to keep tension throughout the whole movement.\u2019<\/p>\n

Part 1\"Image<\/p>\n

Complete 2 rounds, increasing the squat weight if needed.<\/p>\n

Being a regular trainee means that even time away from the gym hasn\u2019t affected Kate\u2019s ability to perform the movements well.<\/p>\n

\u2018Muscle memory means you know exactly what to do,\u2019 says Costa.<\/p>\n

Costa advises keeping your arms straight while holding the resistance band and keeping your head lifted off the floor. Alternate extending each leg.<\/p>\n

As you slide each leg backwards, keep your back completely flat.<\/p>\n

\u2018If I were to place something on your back, it should stay balanced,\u2019 says Costa. \u2018Keep your knees very close to the floor.\u2019<\/p>\n

Part 2\"Image<\/p>\n

Complete 2 rounds.<\/p>\n

1. Glute bridge x 6<\/p>\n

\u2018We\u2019re now working the posterior chain \u2013 the glutes and hamstrings,\u2019 says Costa. \u2018Control your hips on the way down.\u2019<\/p>\n

Don\u2019t drive the movement through your knees \u2013 keep only a slight bend in them, Costa explains. Lower with control until you feel a stretch in your hamstrings while maintaining a neutral spine, then return to standing slightly faster.<\/p>\n

3. Shoulder press (each side) x 6<\/p>\n

Again, Costa advises controlling the lowering phase of the movement. Once the dumbbell reaches shoulder height, return it to the starting position as if performing \u2018the negative of a bicep curl\u2019.<\/p>\n

Part 3\"Image<\/p>\n

Complete 2 rounds, adding weight where needed.<\/p>\n

1. Lunges (each side) x 6<\/p>\n

\u2018Lean slightly forwards,\u2019 advises Costa, \u2018as this helps keep your weight centred and loads the glutes and hamstrings.\u2019<\/p>\n

2. TRX inverted rows x 6<\/p>\n

Move your feet closer towards the TRX anchor to increase the difficulty.<\/p>\n

\u2018Try to squeeze your shoulder blades together and drive your elbows towards your hips,\u2019 says Costa.<\/p>\n

3. Band-assisted press-ups x 6<\/p>\n

\u2018Go slightly wider with your feet and really grip the floor with your toes,\u2019 he says.<\/p>\n

Part 4\"Image1. Plank pull rotation x 6<\/p>\n

Keep the dumbbell close to your body and try to move it in a straight line from the floor to overhead.<\/p>\n

2. Single-leg standing bicep curl<\/a> (each side) x 6<\/p>\n

Engage your core to stay balanced and stable as you curl, lifting the dumbbell no higher than shoulder height. Use your free hand for balance if needed. <\/p>\n

Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength \u2013 while also improving your power, posture, coordination and balance \u2013 with WH COLLECTIVE coach Izy George\u2019s 4-week core challenge. Download the Women\u2019s Health UK app to access the full training plan today.<\/p>\n

Get the app<\/a><\/p>\n

\"izyRelated Stories\"Headshot