Fitbelle

If your shoulders feel stiff, painful, or jusi don't move the way they should..your workout isn't the problem - your prep is.

Before you load, press, or lift - you need to unlock your shoulders.

These 6 banded mobilitv drills will help you:
-Improve range of motion
-Reduce stiffness & discomfort
-Activate the right muscles before training

Do this for 5-8 mins before vour workout and feel the difference instantly.

Stop training on tight shoulders Start training with mobile, stable ones
Save this & try it before vour next session

If you only do 4 exercises for the rest of your life — make it these. 💪
I give every single woman who joins Fitbelle the same starting point. No matter if she's 35 or 55. No matter if she's never lifted before or is coming back after years away.
These 4 moves. Because they work. Every. Single. Time.
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🔥 GOBLET SQUAT
Builds leg strength, improves posture, and protects your knees — the joint that suffers most as oestrogen drops in your 40s.
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🔥 DUMBBELL ROW
Fights the forward hunch from desk life. Strengthens your back, shoulders and arms. Pulls your posture back to where it belongs.
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🔥 GLUTE BRIDGE
Activates your glutes — your biggest, most powerful muscle group and your number one fat-burning engine. Also protects your lower back.
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🔥 SHOULDER PRESS
Builds bone density in your spine and shoulders. Critical after 40 when osteoporosis risk starts rising. Strong shoulders = strong posture = strong confidence.
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Two days a week. These four moves. That is your foundation.
Everything else is detail.
You don't need a complicated programme. You need the basics done brilliantly and consistently.
Save this reel 📌 — you'll want it next time you're staring at the gym wondering where to start.

🏋️‍♀️ 💪

Raw and unfiltered!

My arthritis journey and my mindset shift.

supplements I actually take every day — with timings 💊
→ Omega 3 · with breakfast · inflammation + mood
→ Vitamin D · with breakfast · energy + bones
→ Magnesium glycinate · 30 mins before bed · sleep + cortisol
→ Whey protein · post workout · hit your protein target
→ Creatine · morning water · strength + brain health 35+
Not an ad. Just what's on my shelf every single day.
Save this 📌 — and comment which one you're missing 👇

tine

Omega3 WheyProtein NutritionTips FitnessOver40 WomenOver40 HormoneHealth FitBelle MidlifeWellness SupplementsForWomen AgeingPowerfully

If your knees hurt when you do squats, this video is for you. There are 5 variations and choose one which works best for your body at the moment and then progress.

Week 1 vs now — this is what progression actually looks like.

Dead Bug: started with bent knees, now working toward a straighter leg for more range. Plank: started with a hold, now adding shoulder taps for extra stability. Glute Bridge: now trying the single-leg version.

This is the exact journey I went through in my own recovery — nothing changes in a day, but every week gets a little better. Not perfection, just consistency. That's Part 6 — the final reel in this beginner core series!

Want the full step-by-step program? Comment CORE

Exercise 3 in your beginner core journey: the Glute Bridge 🍑 This one helps with back pain too — it activates your glutes and core together. Lie on your back, knees bent, feet flat on the floor. Slowly lift your hips until your shoulders to knees form a straight line. Squeeze your glutes at the top, then slowly lower.

Strong glutes = less back pain. Core isn't just about your abs. Aim for 10-12 reps.

COMMENT CORE to get free guide.

Tag a friend who needs this 👇

Exercise 2 in your beginner core journey: the Plank. Elbows under shoulders, back straight — not sagging, not piking up. Squeeze your core, keep breathing, hold.

Remember: this isn't about how long you can hold it, it's about holding it correctly. 15 seconds with good form beats 60 seconds with bad form every time. Comment your hold time below 👇 Next up — Exercise 3.

Comment CORE

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