Get moving with a summer exercise programme
Experts Jo and Luke Gray offer up a six-week movement plan for midlifers, for both beginners and experienced exercisers
SIX-WEEK MOVEMENT PLAN FOR MIDLIFERS Luke:
This week, I’ll show you how easy it is to work the core, probably the most influential part of the body during exercise and certainly the part that offers the most stabilisation, balance and protection for the lower back. The exercises take 15-20 minutes and can be done daily.
The Plank
1) Start on all fours and on your elbows. This first position is a good one to practise pulling the belly button inwards. If you want to progress this position, pull your core in and take your knees off the floor so that your body is parallel to the floor and your elbows and toes take your weight. Hold for 10 seconds and return to your knees. Do two times 5-10 reps.
2) As you practise holding your plank position, there will be less urgency to return to your knees. You can then set targets for yourself to hold for longer periods, starting with 30 seconds and building up to one minute. Ensure you don’t drop your hips as this can put pressure on the lower back.
3) A progression to the Plank is the Extended Plank. This is the pivotal link to many exercises, which will feature later. Start on your hands and knees with your arms extended beneath your shoulders. By engaging your core, take your knees off the floor so your arms and toes take your body weight. Hold for 10 seconds and repeat three times.
The Superman
This is a favourite of ours as it encourages your core to work while moving. Start on all fours so your hands and arms are below your shoulders and your knees are below the hips. Simultaneously raise your right arm straight ahead, and left leg, in a straight line behind you. Once you have returned them back to the floor raise your left arm and right leg. Alternate the action 10-20 times if you can, pulling in the core for every repetition to maintain stability.
The Glute Bridge/ The Buttock Lift
A great way to strengthen the buttocks and legs without putting pressure on your knees and hips. Lie on your back with your knees bent, feet on the floor and arms by your side. Pull in your core and lift your hips off the floor, trying not to lift too high as you don’t want to hyperextend the lower back. The target is to squeeze/contract the glutes/buttocks before returning carefully back to your starting position. Do 10 repetitions, then try to go up to 20 when you feel stronger.
The progression for the Glute Bridge is to cross one leg over the other, placing the left ankle so that it sits on the top of the right knee. Lift your hips up so that your right foot pushes down on to the floor to work the right buttock individually. Once you have performed 10-20 reps, change legs (right ankle sits on your left knee) and try another 10-20 reps.
I’ll show you how easy it is to work the core, probably the most influential part of the body during exercise