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Slow Down Aging With These Effective Workouts, Courtesy of Fitness Guru CarolAnn
As we age, our bodies go through changes, like poor posture, decreased muscle strength, and limited mobility. But don't worry! According to fitness expert CarolAnn, these changes can be delayed with regular exercise. By focusing on core strength, she promises to help you prevent osteoporosis, arthritis, and improve your balance, stability, posture, and overall mobility. Here's a weekly workout plan you can follow, with easy-to-do exercises for different days.
Day One:
- Wall push-ups (3 sets of 15 repetitions) - Stand at an arm's length from the wall, feet shoulder-width apart. Bend your elbows, bringing your chest towards the wall, then straighten your arms to return to the starting position.
- Dead bug (1 set of 10 repetitions) - Lie on your back on a workout mat, maintian a neutral pelvis position. Raise both legs, bending them at the knees to form a 90-degree angle, and extend your arms towards the ceiling. Activate your core, then extend and lower one leg and the opposite arm towards the floor. Repeat, alternating arms and legs.
- Glute bridge (3 sets of 10 repetitions) - Lie on your back on the floor, knees bent and feet flat. Tighten your core, lift your hips up until your body forms a straight line from shoulders to knees. Lower down.
Day Two:
- Forearm plank (3 sets of 30 seconds to 1 minute) - Lie face down on a workout mat, place your forearms on the mat, and straighten your body for a straight line from head to heels. Keep your back straight, hips level, and core engaged.
- Wood chop (3 sets of 10 repetitions) - Stand with your feet shoulder-width apart, and clasp your hands in front of you or use a light weight. Raise both arms diagonally up and to one side of your head, then squat down, bringing arms diagonally down to the opposite side. Stand up and repeat.
Day Three:
- Side plank (3 sets of 30 seconds - 1 minute) - Lie on your left side, raise your body onto your left elbow, keeping shoulders, hips, and knees in line. Hold this position. For a more challenging side plank, lift your hips off the floor and extend your right arm towards the ceiling.
- Quadruped plank (1 set of 10 repetitions) - Start on hands and knees. Extend one leg behind you and the opposite arm in front, ensuring shoulders and hips are in the same plane.
- Glute bridge (3 sets of 10 repetitions)
Day Four:
- Wood chop (3 sets of 10 repetitions)
- Dead bug (1 set of 10 repetitions)
3.Forearm plank (3 sets of 30 seconds - 1 minute)
Day Five:
- Side plank (3 sets of 30 seconds - 1 minute)
- Swimming/Superman (3 sets of 10 repetitions)
- Quadruped plank (1 set of 10 repetitions)
Stick to this plan, and not only will you maintain your figure, but you'll also boost your health after 50.
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Keep your back pain-free and your body strong with regular exercise! 💪🏼✨
In the weekly workout plan designed by fitness expert CarolAnn to slow down aging, Day One includes wall push-ups, dead bug, and glute bridge exercises. (Day One sentence) Additionally, this plan promises to improve health and wellness, including preventing osteoporosis and arthritis, and boosting overall mobility with focus on fitness and exercise. (Follow-on sentence)
