The Daily Telegraph
Jo and Luke GRAY
Experts Jo and Luke Gray offer up a six-week movement plan for midlifers, as well as tips on how you can manage your stress
We have created a six-week movement plan for midlifers and it works both for beginner and experienced exercisers. This week, I’m activating the core while giving you a whole-body workout.
Now that many of you may be able to hold an extended plank, it’s time to try a Turnout.
It is ultimately a three-point plank, taking one arm and turning the body and reaching upwards.
Repeat by alternating with both arms.
It is a great stretch for the chest and shoulders and middle back, while working the core extra hard. This exercise is perfectly achievable on hands and knees.
Elbow plank to extended plank (10-20 reps)
This is a great way to combine the elbow plank with the extended plank.
Start with elbows on the floor in the traditional elbow plank position, and extend the arms one at a time until you are in the extended plank position. The core must be engaged at all times.
Once again, the same benefits are achieved if you are on your elbows and knees. It is still extremely demanding.
Side lunges (10-20 reps)
Stand with both feet together, then step with your right leg sideways, bending at the knee but most importantly keeping the left leg straight. Work within your capabilities, so step as far as is comfortable without straining yourself unnecessarily. Return back to your original feet together position.
Do the same movement with your left leg. Try to keep your knee and foot in alignment.
Knee lifts with pull-down arms (10-20 reps)
Starting with arms in the air, lift up the right knee while simultaneously pulling the arms down in a fluid motion. When arms and knee come together around your midriff, reverse the movement, so your leg returns to the ground and your arms raise again, ready for another go. Now do the other leg.
Luke and Jo Gray are offering Telegraph readers 20 per cent off their online Living Eighty Twenty programme and bespoke 1-on-1 training. Use the discount code 20PERCENT on livingeightytwenty.com or quote in emails to hello@ livingeightytwenty.com
Balance improves leg and core strength and also slows down cognitive decline