Your at-home exercise plan
Antonietta has devised an easy routine featuring four simple moves that will help to mobilise, strengthen and stabilise. ‘Menopausal women often have increased aches near the side of the hip, heel pain and inflammation near the shoulder – these exercises can help,’ says Antonietta.
Do each move for 60 seconds before switching sides. Aim to complete this series of moves three times a week.
SIDE PLANK
Improve balance while strengthening your core and protecting your back.
❉ Lie on one forearm and outstretch your legs. If needed, you can always keep your bottom knee on the ground.
❉ Slowly lift and lower your hips, engaging through the pelvic floor as you lift.
LEG LIFTS
By standing on one leg, you are building bone density in the standing leg and strengthening the glutes and your overall stability.
❉ Lean your upper body forwards on a diagonal, with a long spine, abdominals held in tight and hands in prayer position.
❉ Extend one leg back behind you and lift and lower the leg, lengthening and stretching behind your knee.
❉ Lift as high as you can without compromising your lower back. If your back starts to arch, you have gone too far, Hold on to something to work up stability, if needed.
FIRE HYDRANT
This works your balance, pelvic floor, abdominals and bone strength all in one.
❉ From your staggered starting position (pictured), lift one shin up and begin to lift and lower the leg out to the side, engaging through the pelvic floor on the way in.
❉ If you need to hold on to something for balance, that’s fine.
BRIDGE
This strengthens the glutes and deeply activates the pelvic floor muscles.
❉ Lie on your back with your knees bent, pressing your feet into the floor, and with your arms relaxed by the sides.
❉ Press your hips up to the ceiling.
❉ Lower down to a hover and repeat.