6 Moves to Look After Your Core As You Age
No matter how many candles on your cake, strengthening your core, waking up your glutes and unlocking your hips are the keys to lifelong muscle and fitness
When age starts to catch up with you, shifting into the slow lane is the best way to ensure lifelong forward progress. Your hips, core and glutes are your seat of power, and this targeted workout will both maintain and strengthen them. Deploy it as your warm-up, or as a low-intensity session, depending on your fitness levels. Work through each move methodically and lay the foundations for gains so good that they’ll never get old.
Glute Bridge: 3 Sets of 15 Reps, 60 Sec Rest
Lie with your feet at hip width and close to your glutes (A). Push through your heels to raise your hips until your knees, hips and shoulders are aligned, keeping your back straight (B). Squeeze your glutes for two seconds, then lower. Repeat – lots.
Cat-Cow: 2 Sets of 10 Reps, 60 Sec Rest
Start on all fours. Round your back by tucking in your hips, crunching your abs, pushing your collar to your hips and lowering your chin (A). Tense hard, then arch your back by tilting your tailbone up, pushing down your chest and gazing straight ahead (B). Tense. That’s one rep.
Side Plank: 3 Sets of 30 Sec Per Side, No Rest
Lie on your side with your legs straight, your upper body resting on an elbow and your top hand on your hip (A). Drive up your hips, so there’s a straight line from shoulder to toe (B). Hold for 30 seconds. Once you’ve collapsed, switch sides.
RKC Plank: 3 Sets of 20 Sec, 60 Sec Rest
Assume a plank on your elbows, your palms on the floor (A). Ramp up core tension by making fists, driving down your elbows and toes and tensing your glutes (B). Hold for 20 seconds, ensuring your lower back doesn’t arch.
Hip Flexor Stretch: 1 Set of 90 Sec per Side, No Rest
In a half-kneel, place your hands on your front knee. Tuck your tailbone beneath you. Squeeze your glutes and brace your abs to keep your spine stable (A). Push forward and hold for 90 seconds (B)
90/90 Hip Stretch
Sit with one thigh in front and the other to the side, your hands down for support (A). Push your shoulders forward, keeping your back straight, until your belly button is hovering over your front shin (B). Hold for 90 seconds, then switch sides.
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