Move with Ksenia

Pelvic health is about so much more than Kegels. ❤️

Your pelvic floor works together with your deep core, diaphragm, hips, and spine to support your body through everyday movements - walking, lifting, sneezing, laughing, and even getting up from a chair.

Learning how to breathe, relax, and gently engage these muscles can help you build better awareness and control.

Your pelvic floor is part of your core - and it deserves to be trained, not ignored. ✨

A simple way to release tension and open up your upper body.

Bend forward, rest your forearms on the railing, and gently melt your chest down between your arms. Breathe and let your shoulders relax.

90/90 switches with a bum lift - you can do them on the floor OR from a chair. 🙌

This movement is great for your hip mobility, strength and control - and it helps you practice movements you use in everyday life.

No floor? No problem. Grab a chair and keep moving! 💪

A little movement today can help protect your independence tomorrow.

Train for the things you want to keep doing - jumping, squatting, balancing, getting up and down, and catching yourself when you stumble.

Don’t just exercise for today. Train for the life you want to live.

After 45+, your hips need attention!

Strong, mobile hips help you:

* Move freely
* Protect your knees & lower back
* Improve balance
* Stay strong and independent as you age

Don’t just stretch your hips - train them to move!

We often move our spine as one big unit, but it can be so good to slow down and move through it one section at a time.

This simple movement helps you work on spinal mobility and control, and it feels especially good if you spend a lot of time sitting.

Give it a try and see if you can make each part of your spine move a little more.

Hip mobility isn’t just about stretching.
It’s about being able to move your legs freely and confidently in everyday life.

This simple standing exercise helps you work on hip control while gently holding onto a rail for support.

Great for practicing the movements you actually need - climbing stairs, stepping over obstacles, turning, and feeling steadier on your feet.

Your body was made to move - not just sit, stand, and walk. Bend, twist, squat, get down, get back up. Keep practicing these movements, because they’re part of staying independent as you age.

Sitting all day can leave your hips, spine and shoulders feeling pretty stuck.

So let’s shake things up!

Get into Goddess, stay low, and drop one shoulder at a time.
You’re moving your hips, waking up your spine and opening your upper body - basically a little reset button for your body after too much sitting.