How to Get Your Energy Back
3 Moves That Matter Most
If you’re waking up feeling drained, dragging yourself through the day, and wondering where your spark has gone—you’re not alone. Between fluctuating hormones, busy schedules, and the mental load so many women carry, energy can feel like it’s in short supply. We will show you 3 moves that matter most to boosting your energy with exercise.
But here’s the good news: the right kind of movement—just a few simple but strategic exercises—can help you reconnect to your strength, realign your body, and reignite your vitality.
These aren’t just any 3 moves. These are three carefully chosen exercises we return to in our Launch online classes again and again—because they deliver powerful results for women aged 35 to 55 who want to feel more alive, mobile, and strong. Boosting your energy levels with exercise.
1. Outer Thigh Strengthener with a Resistance Band
💥 Why it matters:
Your outer thighs are part of a powerful support system for your hips, pelvis, and pelvic floor. Weakness in this area can lead to instability, discomfort, and even increased tension in the lower back and core.
🎯 What it helps with:
- Strengthens pelvic floor and hip stabilisers
- Supports balance and walking gait
- Reduces knee and lower back strain
🟣 In our Gymstick class on Mondays, we love using bands to activate this area. It’s a low-impact, high-benefit move that reconnects you to your powerhouse.
2. Squat OR Sit-Down-Stand-Up
💥 Why it matters:
This isn’t just about sculpted glutes—it’s about everyday strength. Whether you’re getting out of a chair or picking something off the floor, your glutes are essential for safe, pain-free movement.
🎯 What it helps with:
- Strengthens glutes and thighs
- Prevents and eases low back pain
- Improves mobility for life’s daily tasks
💙 This move features regularly in both Yoga on Tuesdays —where we focus on technique to protect your spine and build sustainable strength.
3. Upper Back Extension
💥 Why it matters:
So many of us hold stress in our shoulders and neck, especially when spending time at desks or looking down at phones. This gentle yet potent move opens up the chest and strengthens your posture muscles. This makes breathing easier and boots your energy.
🎯 What it helps with:
- Relieves neck and shoulder tension
- Supports posture and breathing
- Encourages confidence (hello, open heart and lifted head!)
💫 Done regularly, this movement is like a reset for your nervous system and a gift to your energy levels. We pair it with breath-work in our midweek Pilates sessions on Wednesdays for maximum impact.
Want to Feel More Energised?
If you’re thinking, “That’s exactly what I need,”—you’re right. These three moves aren’t a quick fix; they’re part of a larger lifestyle shift towards empowerment, confidence, and vitality.
You don’t need hours at the gym—you need the right exercises, done consistently, with expert support.
🌟 Join us for our weekly 7:00 AM online classes where we guide women just like you through these exact movements—with modifications, encouragement, and connection.
🔗Click this link to see my weekly class 30 day free trial
Final Thought: Would I Add Anything Else?
These three exercises hit the key physical areas that impact energy and posture. If I were to suggest a bonus fourth move, it might be:
Pelvic Tilts or Gentle Core Activations – especially beneficial for women in perimenopause or menopause to reconnect with deep core muscles, reduce bloating, and stabilise the spine.
But if you’re just starting? Focus on the original three. Mastering these will give you the best return on your time and effort.
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