SIX-WEEK MOVEMENT PLAN FOR MIDLIFERS

Once you begin to master the extended plank position it opens up so many more exercises for you

Luke

Last week I focused on the core, probably the most influential part of the body during exercise, and this week I’m focusing on the upper body. These exercises can be done each day and should take no longer than 20 minutes.

Shoulder Taps

10-20 reps

For those who can manage an extended plank position, shoulder taps are quite a challenge. But don’t worry if you can’t achieve an extended plank, you can do this move with a half extended plank, where your knees are on the floor.

Position yourself on your hands with the shoulders directly above. Feet off the floor and body parallel to the floor.

Touch your right shoulder with your left hand and repeat by touching your left shoulder with your right hand.

Top Tip: Try to keep your hips still and parallel to the ground in order to make the core work even harder, while also protecting the back.

Downward Dog 10-20 reps

Now that you are beginning to master the extended plank position it opens up so many more exercises for you.

Start in an extended plank position and whilst maintaining hands directly below the shoulders, lift your buttocks up high with the head tucking between the arms and legs straight.

Return back into an extended plank position and repeat 10-20 times.

You can achieve exactly the same exercise on your hands and knees, as you can in the extended plank.

Lift your knees off the floor while simultaneously lifting your buttocks up high.

Push-ups 10-20 reps

Push-ups are one of the finest exercises to strengthen your arms, chest and core.

If you are able to hold an extended plank position, maintain your hands directly below the shoulders keeping your body parallel.

Lower your chest towards the ground and concentrate on maintaining a strong core position. Extend your arms fully until you are at your original extended plank position.

If you can manage a half plank on your hands and

knees, lower your chest towards the floor between your hands. Top Tip: Core engagement throughout prevents strain on the back.

The Renegade 10-20 reps on both sides

These are effectively three-point planks and are a fabulous way to encourage your core to work extra hard to stabilise the body during exercise.

If you can hold an extended plank with both hands on the floor, lift one arm upwards off the floor and then alternate from left to right arm.

It is an equally demanding exercise on your hands and knees.

Top Tip: Engaging the core throughout the exercise makes sure that the hips don’t tip from side to side.