Advertisement
UK markets closed

  • NIKKEI 225

    37,628.48
    -831.60 (-2.16%)
     

  • HANG SENG

    17,284.54
    +83.27 (+0.48%)
     

  • CRUDE OIL

    82.47
    -0.34 (-0.41%)
     

  • GOLD FUTURES

    2,339.90
    +1.50 (+0.06%)
     

  • DOW

    37,982.84
    -478.08 (-1.24%)
     

  • Bitcoin GBP

    51,351.80
    -163.52 (-0.32%)
     

  • CMC Crypto 200

    1,386.63
    +4.05 (+0.29%)
     

  • NASDAQ Composite

    15,518.41
    -194.34 (-1.24%)
     

  • UK FTSE All Share

    4,387.94
    +13.88 (+0.32%)
     
Stocks:

Trending tickers

Microsoft, Alphabet, Anglo American, IBM, Astrazeneca, Unilever and Sainsbury's

6 Moves to Look After Your Core and Hip Mobility As You Age

  • <p>When age starts to catch up with you, shifting into the slow lane is the best way to ensure lifelong forward progress. Your hips, <a href="https://www.menshealth.com/uk/fitness/a34037742/best-core-exercises/" rel="nofollow noopener" target="_blank" data-ylk="slk:core;elm:context_link;itc:0;sec:content-canvas" class="link ">core</a> and glutes are your seat of power, and this targeted workout will both maintain and strengthen them. Deploy it as your warm-up, or as a low-intensity session, depending on your fitness levels. Work through each move methodically and lay the foundations for gains so good that they’ll never get old.</p>
    1/7

    6 Moves to Look After Your Core and Hip Mobility As You Age

    When age starts to catch up with you, shifting into the slow lane is the best way to ensure lifelong forward progress. Your hips, core and glutes are your seat of power, and this targeted workout will both maintain and strengthen them. Deploy it as your warm-up, or as a low-intensity session, depending on your fitness levels. Work through each move methodically and lay the foundations for gains so good that they’ll never get old.

    LeoPatrizi - Getty Images
  • <p>Lie with your feet at hip width and close to your glutes (<strong>A</strong>). Push through your heels to raise your hips until your knees, hips and shoulders are aligned, keeping your back straight (<strong>B</strong>). Squeeze your glutes for two seconds, then lower. Repeat – lots.</p>
    2/7

    1) Glute Bridge: 3 Sets of 15 Reps, 60 Sec Rest

    Lie with your feet at hip width and close to your glutes (A). Push through your heels to raise your hips until your knees, hips and shoulders are aligned, keeping your back straight (B). Squeeze your glutes for two seconds, then lower. Repeat – lots.

  • <p>Start on all fours. Round your back by tucking in your hips, crunching your abs, pushing your collar to your hips and lowering your chin (<strong>A</strong>). Tense hard, then arch your back by tilting your tailbone up, pushing down your chest and gazing straight ahead (<strong>B</strong>). Tense. That’s one rep.</p>
    3/7

    2) Cat-Cow: 2 Sets of 10 Reps, 60 Sec Rest

    Start on all fours. Round your back by tucking in your hips, crunching your abs, pushing your collar to your hips and lowering your chin (A). Tense hard, then arch your back by tilting your tailbone up, pushing down your chest and gazing straight ahead (B). Tense. That’s one rep.

  • <p>Lie on your side with your legs straight, your upper body resting on an elbow and your top hand on your hip (<strong>A</strong>). Drive up your hips, so there’s a straight line from shoulder to toe (<strong>B</strong>). Hold for 30 seconds. Once you’ve collapsed, switch sides.</p>
    4/7

    3) Side Plank: 3 Sets of 30 Sec Per Side, No Rest

    Lie on your side with your legs straight, your upper body resting on an elbow and your top hand on your hip (A). Drive up your hips, so there’s a straight line from shoulder to toe (B). Hold for 30 seconds. Once you’ve collapsed, switch sides.

  • <p>Assume a plank on your elbows, your palms on the floor (<strong>A</strong>). Ramp up core tension by making fists, driving down your elbows and toes and tensing your glutes (<strong>B</strong>). Hold for 20 seconds, ensuring your lower back doesn’t arch.<br></p>
    5/7

    4) RKC Plank: 3 Sets of 20 Sec, 60 Sec Rest

    Assume a plank on your elbows, your palms on the floor (A). Ramp up core tension by making fists, driving down your elbows and toes and tensing your glutes (B). Hold for 20 seconds, ensuring your lower back doesn’t arch.

  • <p>In a half-kneel, place your hands on your front knee. Tuck your tailbone beneath you. Squeeze your glutes and brace your abs to keep your spine stable (<strong>A</strong>). Push forward and hold for 90 seconds (<strong>B</strong>)</p>
    6/7

    5) Hip Flexor Stretch: 1 Set of 90 Sec per Side, No Rest

    In a half-kneel, place your hands on your front knee. Tuck your tailbone beneath you. Squeeze your glutes and brace your abs to keep your spine stable (A). Push forward and hold for 90 seconds (B)

  • <p>Sit with one thigh in front and the other to the side, your hands down for support (<strong>A</strong>). Push your shoulders forward, keeping your back straight, until your belly button is hovering over your front shin (<strong>B</strong>). Hold for 90 seconds, then switch sides.</p>
    7/7

    6) 90/90 Hip Stretch

    Sit with one thigh in front and the other to the side, your hands down for support (A). Push your shoulders forward, keeping your back straight, until your belly button is hovering over your front shin (B). Hold for 90 seconds, then switch sides.

<p>When age starts to catch up with you, shifting into the slow lane is the best way to ensure lifelong forward progress. Your hips, <a href="https://www.menshealth.com/uk/fitness/a34037742/best-core-exercises/" rel="nofollow noopener" target="_blank" data-ylk="slk:core;elm:context_link;itc:0;sec:content-canvas" class="link ">core</a> and glutes are your seat of power, and this targeted workout will both maintain and strengthen them. Deploy it as your warm-up, or as a low-intensity session, depending on your fitness levels. Work through each move methodically and lay the foundations for gains so good that they’ll never get old.</p>
<p>Lie with your feet at hip width and close to your glutes (<strong>A</strong>). Push through your heels to raise your hips until your knees, hips and shoulders are aligned, keeping your back straight (<strong>B</strong>). Squeeze your glutes for two seconds, then lower. Repeat – lots.</p>
<p>Start on all fours. Round your back by tucking in your hips, crunching your abs, pushing your collar to your hips and lowering your chin (<strong>A</strong>). Tense hard, then arch your back by tilting your tailbone up, pushing down your chest and gazing straight ahead (<strong>B</strong>). Tense. That’s one rep.</p>
<p>Lie on your side with your legs straight, your upper body resting on an elbow and your top hand on your hip (<strong>A</strong>). Drive up your hips, so there’s a straight line from shoulder to toe (<strong>B</strong>). Hold for 30 seconds. Once you’ve collapsed, switch sides.</p>
<p>Assume a plank on your elbows, your palms on the floor (<strong>A</strong>). Ramp up core tension by making fists, driving down your elbows and toes and tensing your glutes (<strong>B</strong>). Hold for 20 seconds, ensuring your lower back doesn’t arch.<br></p>
<p>In a half-kneel, place your hands on your front knee. Tuck your tailbone beneath you. Squeeze your glutes and brace your abs to keep your spine stable (<strong>A</strong>). Push forward and hold for 90 seconds (<strong>B</strong>)</p>
<p>Sit with one thigh in front and the other to the side, your hands down for support (<strong>A</strong>). Push your shoulders forward, keeping your back straight, until your belly button is hovering over your front shin (<strong>B</strong>). Hold for 90 seconds, then switch sides.</p>
Esquire

Strengthening your core, waking up your glutes and unlocking your hips are the keys to lifelong muscle and fitness

From Esquire