Adding 3 easy exercises to routine protects body as you age

A Pilates teacher shared three easy exercises to strengthen your body as you get older – and they all work one particular area.

Fitness influencer Eloise Skinner, who has 28,700 Instagram followers, says focusing on your core is vital for longevity. She explained to FitandWell: “Core strength is really important as we get older, for both men and women. When you train your body to activate those deep core muscles, it can be really protective.

“If you slip or trip, your body can use the core to stabilise and protect you. If your body isn’t used to using core strength to take the force of a movement, it will usually place that force somewhere else, like your lower back or another joint.”

Strengthening your core brings benefits to other aspects of everyday life too. It supports mobility, balance and the power required for routine movements such as bending, standing and lifting.

If you’d like to work on this area, Eloise recommends the three moves below. If you aren’t exercising regularly currently, we’d recommend consulting with your doctor before trying anything new. You can also visit the NHS website for more advice.

Roll down

The Pilates Roll Down is a classic move for spinal mobility, core strength, and flexibility. To try it, follow these steps:

1. Stand with feet hip-width apart, knees slightly bent
2. Inhale, then exhale and slowly tuck your chin, rolling down through your spine
3. Let your arms hang toward the floor, going only as far as comfortable
4. Inhale at the bottom, then exhale and slowly roll back up, stacking the spine
5. Hold onto a chair or countertop for support if needed
6. Eloise recommends doing this exercise around three times per training session

If you are struggling to carry out the exercise, you can modify it to make things easier. Always start with the seated version if you have balance or back concerns.

Only roll as far as is comfortable – do not force yourself to touch your toes. You should move slowly and consider putting your hands on your knees for extra balance.

2. The Bird Dog

The Bird Dog is a great exercise for core strength, balance, and stability. Just make sure you lay down a mat and take things slowly as you get to grips with the move.

1. Starting position:

   • Get on your hands and knees on a mat (all fours)
   • Place your hands directly under your shoulders and your knees under your hip
   • Keep your back flat and look down at the floor to keep your neck in line with your spine

2. Engage core:

   • Gently pull your belly button in toward your spine to engage your core muscles

3. Movement:

   • Slowly extend your right arm straight forward while simultaneously extending your left leg straight back
   • Keep your hips level and avoid arching your back
   • Hold for 2-5 seconds, focusing on balance and control
   • Return to the starting position
   • Repeat with the left arm and right leg

4. Repetitions:

   • Eloise recommends doing around 3-5 reps per side
   • However, as strength and balance improves you can potentially increase this number.

Forearm plank

The forearm plank is an excellent core-strengthening exercise for adults of all ages. However, Eloise recommends this version for those who are ageing because it puts less strain on your wrists.

1. Starting position:

   • Lie face down on a comfortable mat
   • Place your forearms on the mat, elbows directly under your shoulders, forearms parallel
   • Tuck your toes under so the balls of your feet are on the mat

2. Lifting up:

   • Press through your forearms and toes to gently lift your body off the mat
   • Keep your body in a straight line from your head to your heels
   • Engage your core, glutes, and legs
   • Look down at the mat to keep your neck aligned with your spine

3. Hold:

   • Eloise recommends trying this move in 10-20 second intervals to begin with
   • Make sure you keep breathing steadily before lowering back down gently
   • You can adjust the time you are planking for based on your core strength – and it is fine to do less if you are finding it too difficult.