Train With Nina

Your spine needs movement, not just flexibility. 🤩

Being able to stretch deeply is one thing. Being able to move your spine freely and control that movement is another.

Your spine is designed to move in different directions: flexion, extension, side bending...

And just like any other part of your body, if you don’t use those movements regularly, they can start to feel stiff and restricted. 🫣

Instead of only holding static stretches, add more movement into your mobility training.

✨ Move slowly through your full comfortable range
✨ Focus on control
✨ Don’t force the deepest position
✨ Stay consistent

A mobile spine isn’t about having the deepest backbend. It’s about having the freedom and control to MOVE. 🥰

Improve your toe point with these exercises.🤗

A beautiful toe point isn’t just about trying to point your toes harder.

You need ankle mobility, foot flexibility AND strength to create a longer, cleaner line and actually control the position.

These exercises can help you:
✨ Improve your toe point
✨ Create cleaner lines
✨ Build better control through your full range

Just like any other part of flexibility, your feet can improve when you train them consistently. 💪

Save these exercises and add them to your flexibility routine!

PRESS TO HANDSTAND 🤗

These drills teach your body how to press to handstand.

A press to handstand isn’t just about being strong. You need the right combination of core strength, compression, shoulder strength, flexibility and control.

Using assistance like an elastic band allows you to practice the actual movement pattern while building the strength you need to eventually press without help.

Practice the movement.
Build the strength.
Reduce the assistance.
And slowly work toward your first clean press. 💪

Want to learn it step by step?

👉 Join my Press to Handstand Training & Tutorial and start working toward your press with the right progressions.

Click the link in my BIO 🔥

Strong hips need strong hip flexors. 🔥

If you want better flexibility, don’t just focus on stretching.

Your hip flexors also need to be strong through your range of motion. This helps you actively lift and control your legs, improves hip stability, and gives you more control in deeper positions.

Strong hip flexors are especially important for:
🔥 Active flexibility
🔥 Higher leg lifts
🔥 L-sits and calisthenics
🔥 Stronger, more controlled splits

The goal isn’t just to reach a position. You want to be strong enough to control it.

Want to finally work toward your splits with a structured plan instead of randomly stretching?

👉 Join my 8-Week Split Flexibility Program and train flexibility, mobility AND strength together.

Click the Link in bio. 🔥

HIP MOBILITY 🥰

YOUR HIPS NEED THESE MOVES

If your hips always feel tight, stretching harder isn’t necessarily the answer.

Your hips need a combination of mobility, flexibility and strength to move freely through a bigger range of motion.

Regular hip mobility work can help you:

👉 Increase your range of motion
👉 Feel less stiff and restricted
👉 Build strength in deeper positions
👉 Make your flexibility training feel easier and more controlled

And if your goal is to finally achieve your front or middle splits, you need more than random stretches.

My 8-Week Split Flexibility Program gives you a structured plan with follow-along routines for Beginner, Intermediate and Advanced levels. 🤸‍♀️

Ready to see how much your flexibility can change in 8 weeks?

👉 Join the Split Flexibility Program through the link in my bio. 🔥

5 HIP MOBILITY EXERCISES FOR BEGINNERS 🔥

Hip mobility isn’t only important if you want to do the splits or become more flexible.

Your hips are involved in almost everything you do: walking, running, squatting, training, sitting down and simply moving through everyday life. 😊

When your hips move well, it can help you:

👉 Move with better range of motion
👉 Feel less stiff and restricted
👉 Improve your squat and lower-body exercises
👉 Move with better control
👉 Build strength through a bigger range of motion

And you don’t need to be flexible to start. 😉

Start with simple movements, stay consistent and gradually increase your range.

If you want to improve not only your hips but your whole-body mobility, join my 2-Month Full Body Mobility Program. 💪

Follow-along routines, structured progression and beginner-friendly training so you always know exactly what to do.

👉 Link in bio to join.

Foam rolling your upper back feels good.

But this actually changes it.😉

And there's a difference between the two that most people never figure out.

Foam rolling releases tension temporarily.

It's like pressing pause on tightness.

The moment you stand up and go back to your day — your upper back goes right back to where it was.🙈

Because you never taught it to move differently.

That's what these four exercises do.

✅Lunge — elbow down and open up
Rotates the thoracic spine while the hips are loaded. No cheating from the lower back.

✅ Squat — opening on side
Full thoracic rotation from a stable base. Finds every degree of restriction you have.

✅Kneeling shoulder opening — elevated arms
Opens the upper back into extension while the lats and shoulders work together.

✅Lying on side — arm circles
Slow, controlled rotation that wakes up segments of the thoracic spine that haven't moved properly in years.

Four exercises.

A few minutes.

Done consistently 👉 your posture changes, your shoulders open, your handstand gets straighter, and that tension between your shoulder blades that you've been foam rolling for months finally starts to go away.🙌🏻

My Full Body Mobility Program goes exactly here.

Every joint. Every restriction. A real plan to finally fix it.

Not just feel good for an hour.

Actually change how your body moves. 🥰

Link in bio.🔥

Your knees don't hurt because you train too much. They hurt because of what you skip.

And what most people skip are the small muscles that hold the knee together.

Nobody films those exercises.🙈

They're not impressive. They don't look heavy. They won't get you likes.

But they are the difference between knees that last and knees that constantly let you down.😔

The knee joint itself is actually quite simple.

It bends. It extends. That's mostly it.

What makes it stable — what makes it healthy — is everything around it.

The VMO. The glutes. The hip stabilizers. The small rotator muscles most people have never intentionally trained in their life.

When those are weak, the knee compensates.

Every rep. Every step. Every landing.

Until one day it stops compensating quietly and starts telling you loudly. 🫣

That's the pain you feel.

Not too much training.

Not bad genetics.

Not age.

Just years of skipping the work that didn't look impressive enough to do.

The good news — these muscles respond fast.😉

A few targeted exercises done consistently and your knees will feel like a completely different joint.

Start before it hurts.🔥

You’re not advanced until YOUR HIPS can do this. 💪

You can have beautiful overhead mobility, a solid handstand, impressive strength...

and still have hips that are years behind everything else.

Because the hips are easy to work around.🙈

Every compensation pattern your body has learned exists to protect what your hips can’t do yet.

And it works. Until it doesn’t.

Until the lower back starts talking. The knees complain. The split stays exactly where it’s been for the last 12 months.🫣

Advanced hip mobility isn’t about getting lower.

It’s about controlling the range you already have.

Loading it. Owning it. Moving through it without falling apart.🔥

And that’s exactly what your splits need to finally move forward. 🙌🏻

If your split progress has stalled and you know your hips are the reason...

my Split Flexibility Program was built for exactly this.

Not just passive stretching.

Active mobility. Strength at end range. Real progress.🥰

CLICK the Link in bio. 🤗

The rotator cuff is the most undertrained muscle group in fitness.

And nobody talks about it until something goes wrong. 😑

Four small muscles. One massive job.

They stabilize every single shoulder movement you make — pressing, pulling, handstands, overhead work. Everything.

But most people only train what they can see in the mirror.

So the rotator cuff gets ignored. Week after week. Year after year. 🙈

Until one day the shoulder starts clicking.

Then aching.

Then you’re sitting in a physio office wondering what happened.

Nothing dramatic happened.

You just never trained the foundation.😉

The good news — it doesn’t take much.

A few targeted exercises, done consistently, will change how your shoulder feels completely.🙌🏻

Start before it hurts.