Pilates instructor Liz Hilliard is 72 years old and says she’s in better shape now than she was at 40. She puts it down to her workout regime.
The founder of the Hilliard Studio Method has been teaching Pilates for decades, developing a method that blends traditional Pilates principles with resistance-based strength work.
Training the core is an essential part of her workout regime.
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“Your core supports your spine, balance and posture, so keeping it strong is one of the best ways to stay mobile and resilient as you age,” she says.
Below are Hilliard’s three top recommended core moves. Try adding them to your weekly workouts to build deep core strength as you age.
Reps: 10-15 each side
Stand with your feet wider than shoulder-width apart and bend your knees slightly so your hips lower into a half squat.Keep your knees stacked over your ankles and your shoulders over your hips.Place your fingertips behind your head with your elbows pointing out to the sides.Slowly bend sideways from the waist, taking a count of three to bring one elbow toward the same-side thigh.Pause briefly, then engage your core to return your torso to upright over a count of one.Do all your reps on one side, then switch sides.
Make it easier: Reduce the range of motion and only bend slightly to the side.
Make it harder: Hold a weight in one hand on the side that’s lowering, and reach it toward your calf as you lower.
Reps: 10-15 each side
Lie on your right side, propped up on your right forearm with your right elbow directly under your right shoulder.Bend your knees and stack one on top of the other, placing them slightly forward of the line created by your shoulders and hips.Keep your spine long and your shoulders stacked, one on top of the other.Use your core to lift your hips off the mat, until your body forms a straight line from your knees to your head.Slowly lower your hips to the floor.Do all your reps on one side, then switch sides.
Make it easier: Lift your hips and hold the position instead of repeatedly lowering and lifting.
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Make it harder: Straighten your legs so your feet, rather than knees, are in contact with the floor, making sure your body forms a straight line from head to feet.
Reps: 10 heel presses, 10 knee bends each side, 10-second hold
Lie on your front, propped up on your forearms with your elbows directly under your shoulders.Engage your core and lift your knees so your body is in a straight line from head to heels.Keeping your torso and pelvis as still as possible, perform the following.Heel presses: bend both knees to lower them, gently tapping the floor, then press through your heels to extend your legs again. Perform 10 taps.Knee bends: bend one knee, lowering it to tap the floor, then repeat on the other side, continuing in a controlled, slow jogging motion. Perform 10 taps on each side10-second plank hold: return to a steady plank with straight legs and hold for 10 seconds.
Make it easier: Hold a plank on your knees instead of your toes.
Make it harder: Perform the exercise in a high plank, with your arms extended and palms directly under your shoulders,, or increase the number of reps and duration of the hold.
