Getting older means tweaking your fitness routine with these exercises.
This exercise is stellar for your posterior chain, glutes, and core."Bridging will build strength through the core, glutes, and hamstrings while increasing mobility of the spine," Franke adds.
This first exercise will have you lying flat on your back on the Pilates reformer. Your heels should be on the foot bar, a bit closer together than hip-width distance apart, with three or four springs on. Breathe out as you completely extend your legs. Then, take a deep breath in as you bring the reformer carriage back in, keeping your spine neutral. Repeat this exercise eight to 10 times. Feel free to tweak your foot position by moving into the arches of your feet or even your toes.
You'll start off on all fours. Your wrists should be underneath your shoulders and your knees should be aligned with your hips. Franke continues to explain,"Tuck your toes under, engage your core, press into your feet, and hover your knees about an inch off the ground. Step one foot back at a time to fully extend the legs into your plank. Think of pushing the floor away from you through the hands and tightening the glutes. Hold for as long as you can stabilize the position.
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