Victoria Rose Fitness

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Toronto, ON
Victoria Rose Fitness

Fitness, Nutrition and Online Training. I help people regain control of their health and mind!
(5)

05/29/2026

This is your sign to stop ignoring hip mobility.

SAVE this hip flow with both beginner and advanced options depending on where you’re at:

BEGINNER:
1. Single leg lift - 10 reps each.
2. 90/90 hip flow leaning back - 10 reps each.
3. Single leg glute bridge - 10 reps each.
4. Seated pretzel stretch - 30 sec each.
5. Half kneeling active hip flexor stretch - 6 each (5 sec hold).

ADVANCED:
1. Double leg lift - 10 reps.
2. 90/90 hip flow - 10 reps each.
3. Single leg elevated glute bridge - 10 reps each.
4. Elevated pigeon stretch - 30 sec each.
5. Active runners lunge lean back - 10 each.

Mobility is about building strength, control, and movement your body can actually use.

Start where you are, stay consistent, and your hips will thank you!

05/27/2026

Spring through my lens🌻

05/21/2026

Being able to do these 3 exercises is a sign your hips are moving and functioning well:

1. You can do a Kang squat without your heels lifting.
2. You can do 90/90 heel touches while keeping BOTH sit bones touching the ground.
3. You can lift a straight leg up and out without your hips instantly cramping.

COMMENT below with how you scored out of 3!

And SHARE this with a friend to challenge them!

05/18/2026

These are the 5 seated core exercises I’d start with if I wanted to strengthen my core and pelvic floor!

Complete 3 sets of the following exercises:
1. 20 seated elbow tucks.
2. 20 knee raises.
3. 20 flutter kicks.
4. 20 seated crunches.
5. 30–60 sec straight leg hold.

Focus on slow and controlled movements, while keeping your core engaged the entire time.

SAVE this and tag a friend who also needs it!

05/13/2026

Most people stretch their hips, but never actually make them stronger.

If your posture feels off, your hips feel tight, or your low back gets cranky from sitting too much, there’s a good chance your hips are missing strength and control, not just flexibility.

These 3 exercises will help you build stronger and healthier hips:

1. Elevated weighted pigeon: 60 sec each.
2. Straight leg elevated RDLs: 10 reps each.
3. Laying internal hip rotations: 10 reps each.

Better hip strength leads to better movement, better posture, and less compensation through your low back.

Do 2-3 sets of this circuit 3 times a week for real change!

YOU got this!

05/11/2026

Your hips aren’t tight from sitting all day, they’re most likely weak from staying stuck in one position.

If you sit for work, or even just a lot throughout the day, your hip flexors stop doing what they’re meant to do:
- Stabilize your pelvis.
- Support your core.
- Help you walk, run, climb stairs, and move pain free.

When they get weak, it leads to stiffness, poor posture, low back discomfort, and tight hips.

Do 1-2 sets of these banded exercises DAILY to strengthen them:

1. Side step overs - 10 reps each.
2. Leaning march - 20 reps (10 each).
3. 5 second knee raise - 5 reps each (5 sec hold).

Strong hips move better, feel better, and help undo the damage sitting creates!

05/06/2026

This isn’t just a challenge, it’s a longevity test.

Going from standing, to laying, and back to standing without your hands demands:
- Hip and ankle mobility
- Core and leg strength
- Coordination and balance

Lacking one of these, and your body will find a workaround which often leads to stiffness, pain, and eventually loss of independence.

The ability to get up and down from the floor isn’t random, it’s a sign of how well your body moves as a whole.

Strong hips, stable core, and controlled movement is what keeps you active, capable, and confident as you age.

And if this feels tough right now, that okay. It just means you’ve found something worth improving.

04/14/2026

Your hips need more strength work!

If you’re dealing with tight hips, low back discomfort, or knees that just don’t feel right, chances are your hips aren’t doing their job.

Strong hips = better stability, better movement, and way less strain on everything else.

SAVE this hip circuit to do DAILY:
1. Banded march – 20 reps (10 each).
2. Standing leg circles – 10 each direction.
3. Banded side steps – 10 each side.
4. Standing banded clam shells – 10 reps each.
5. Single leg RDLs – 8–10 reps each.

Focus on slow, controlled reps.

Do this circuit daily and your hips (and your whole body) will thank you!

AND tag a friend who also needs this!

10/22/2025

Fix your posture in just a few minutes a day!

Do these 3 exercises twice daily to stand taller, reduce tension, and move better.

1. For a Neck hump: “Tummy time” – hold 30 seconds.
2. For Rounded shoulders: Banded tear aparts – 12 reps.
3. For an Anterior Pelvic tilt: Half kneel hip flexor stretch – 30 sec each side.

YOU got this!

10/15/2025

Fall is the perfect season to slow down, but not to stop moving.
 Cool air, crisp leaves, and quiet trails make it easier to clear your head and reconnect with your body.

Walking doesn’t have to be “exercise.” It can be your daily reset. Your time to think. Your reminder that movement doesn’t always have to be intense to be effective.

Start with 10 minutes, YOU got this!

Address

Toronto, ON

Website

http://victoriarosefitness.com/live

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