Feb. 12, 2020

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Workout 18.4

Planks

 

Core strength is the foundation of all strength, and as you get older, working on your abdominal muscles plays a big role in stabilizing your back and hips. 

 

How to do a forearm plank: Place your forearms on the floor with your shoulders directly over your elbows and your hands flat on the floor. You can also clasp your hands together to make a fist. 

 

Tightening your abs, shoulders, back, and glutes, extend your legs back into a plank and hold for 30 seconds. Make sure not to raise your butt or allow your stomach to fall by bracing your core and tucking your pelvis in. 

 

Slowly work your way to holding a plank for a full minute.

Feb. 12, 2020

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Reverse Lunges

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Lunges—both forward and backward ones—are basic functional movements that mimic walking and running. They enforce balance and coordination and strengthen the legs.

 

How to do reverse lunges: Stand with your feet hip distance apart and your hands at your hips. 

 

Take a big step behind you with your right foot and lower your body toward the floor, forming two 90-degree angles with your front and back legs. 

 

Your left thigh should be parallel to the floor with your knee directly over your ankle. Stand back up by pressing your left foot firmly on the floor and bringing it back to the starting position. 

 

Repeat for three sets of twelve reps.

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