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Anti-ageing workout – 25-minute routine for balance, core and pelvic floor strength

Healthista brings you anti-ageing workouts in a three part series with Annabelle Johnstone-Dougall, Clinical Exercise Physiologist and Sports Scientist. These workouts focus on specific moves to help target ageing factors in the body – here’s workout two

Today’s episode focuses on three essential elements that are sometimes overlooked when it comes to working out. These are, balance, pelvic floor control and of course core stability. As we age these three elements become even more important. With balance training helping to reduce your risk of falls or injury while improving co-ordination, pelvic floor control combatting incontinence and improving your sex life and finally core stability which is essential for everything from lifting and carrying to pushing and pulling.

Studies also suggest that including mentally stimulating exercises such as those that target balance and co-ordination have the ability to reduce the risk of developing age related mental health conditions specifically dementia or Alzheimer’s disease.

Just like any other training type consistency is key and you can add in any of these exercises to your usual work outs, so let’s get to it.

25-minute anti-ageing balance, core and pelvic floor workout

Warm up

  • Pelvic curl flute bridges, 15 reps
  • Dead bug, 12 reps
  • Single leg three point touches, one round each leg and hand combination

Circuit 1

  • Overhead reverse lunge wood chop, 10-12 reps
  • Single leg deadlift, 10-12 reps
  • Curtsy lunge, 10-12 reps

Rest one minute and repeat once more

Circuit 2

  • High plank flow, 10-12 reps
  • Commando plank, 10-12 reps
  • Side plank rotation, 10-12 reps

Rest one minute and repeat once more

Circuit 3

  • V-sits and extensions, 10-12 reps
  • Bird dog, 10-12 reps
  • Spiderman plank, 10-12 reps

Rest one minute and repeat once more

WATCH MORE: Anti-ageing workout – 25-minute resistance training circuit

bio-pic-263x300Annabelle Johnstone-Dougall is an Australian Clinical Exercise Physiologist and Sports Scientist practising in London having completed her Honours degree at the University of Queensland in 2016.  As an Exercise Physiologist, Annabelle focuses on the prescription of exercise as medicine for a wide variety of conditions including metabolic syndromes, weight loss, cardiorespiratory and renal complications, musculoskeletal and neuromuscular conditions, mental health issues, disability, cancer, and geriatric care. Having competed in both triathlon and cycling at a national level, Sports Science is also an area for which Annabelle always had an intense passion and has been involved with sports performance, rehabilitation and strength and conditioning across a variety of sub-elite and elite sports.

 

Read more:

30 Minute fat-burning workout for lower body – new Sweaty 30 series

Anti-ageing face yoga to help lift the cheeks and jaw in 60 seconds

How to do an anti-ageing face massage in 4 minutes 

Exactly what this anti-ageing doctor has had done herself

 

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