herald

Wednesday 15 August 2018

The Anti-ageing workout

These exercises are perfect to keep you feeling you, says Pat Henry

Week 1

Exercise 1

Get into press-up position, lift one leg off ground.

Raise the knee until it is level with your hips. Return to the starting position.

Exercise 2

Get into a press-up position with your feet on a chair or ball.

Take one leg off the ball and lower it to the ground, then back to the starting position, flexing your hips on the way up.

Exercise 3

In a press-up position, raise your hips.

Lower your hips slowly until your pelvis touches the floor. Keep your head back until you feel your back and neck stretch.

Be careful of your lower back.

Week 2

Exercise 1

Feet at shoulder-width dumbbells held at shoulder height.

Lift feet slightly off ground and punch dumbbell out to side at head height. Return and repeat movement.

20 reps.

Exercise 2

Standing straight with dumbbell across hips area.

Soften legs as you lift dumbbell out to side and raise above head. Return.

Exercise 3

Feet at shoulder-width, dumbbell touching shoulders.

Press dumbbell overhead without locking arms out. Press dumbbells gently to avoid neck strain.

Week 3

Exercise 1

Feet at shoulder-width dumbbells held at shoulder height.

Lift feet slightly off ground and punch dumbbell out to side at head height. Return and repeat movement.

20 reps.

Exercise 2

Standing straight with dumbbell across hips area.

Soften legs as you lift dumbbell out to side and raise above head. Return.

Exercise 3

Feet at shoulder-width, dumbbell touching shoulders.

Press dumbbell overhead without locking arms out. Press dumbbells gently to avoid neck strain.

Week 4

Exercise 1

Bend over from hip, back straight, dumbbells in front.

Staying bent over head straight, lift arms to side slightly bent, dumbbells pointed down.

Repeat.

Exercise 2

Lying on floor, dumbbells slightly out in front; don’t straighten arms.

Lift legs and shoulders off floor, raising arms out to side, lower slowly.

Exercise 3

Knee on bench or ball. Let arm hang down by side holding dumbbell.

Lift arm up by your side until dumbbell touches side of waist. Lower slowly.

Week 5

Exercise 1

Bend over from waist, dumbbells slightly forward, soften legs.

Keeping forward, bring dumbbells up until they touch side of waist then lower slowly.

Exercise 2

Again, bending forward, let bar or brush handle fall forward, widen grip

Keeping head up bring bar into chest and lower slowly. Be careful of lower back.

Exercise 3

Lying forward on ball, arms extended, relax shoulders.

Bring bar up towards chin, flexing arms as you raise bar.

Week 6

Exercise 1

Kneel at ball, arms outstretched with dumbbells facing towards face.

Keeping elbows on ball, roll wrist towards face flexing forearms.

Exercise 2

Standing straight, dumbbells down by side, shoulders back

Flex arms as you bring dumbbells upwards each side

Exercise 3

Feet at shoulderwidth, arms outstretched

Keeping back straight, arms out, lower into squat. Position feet flat on ground.

Week 7

Exercise 1

Feet at shoulder width, put ball behind back against a door or wall.

Roll down, pressing ball with back until you reach parallel position. Return.

Exercise 2

Get bench, chair or block of steps, feet at shoulder-width. Arms forward and jump up on to block.

Try and get a rhythm in all movements.

Promoted articles

Entertainment News