ALTERNATING LEG DROPS

Trying something new, and meeting new people can be scary and intimidating for anyone😨. What we want all of our new clients to know is that you’re joining in to the most welcoming, friendly🤝 and caring💗 group of ladies!⁣ Before class begins, ladies are chatting & “catching up” with each other. After class many ladies make plans to go out for coffee☕️ or lunch. ⁣

Don’t worry - we have fun during class too, with exercises like these alternating leg drops!

START HERE (A):

Lay down on the floor and press your lower back towards the ground - drawing your belly button toward your spine. Settle your hands alongside your hips and settle your gaze up at the ceiling. With control, lift your legs toward the ceiling as you breathe in.

MOVEMENT (B):

Continue engaging your lower abdominal muscles and lower your right leg towards the floor while you exhale. Tap your heel to the ground, then lift your leg all the way back up. A little bit of aligned movement goes a long way so no straining! Repeat on the left side, moving slowly with control. Continue for 15 - 20 reps with each foot.

MODIFICATION: (A)

If you’re wanting a slightly easier version, simply bend your knees from the first starting position. It’s still important to engage your abs and press your lower back to the floor. Once you’ve got a solid posture in this starting position, it’s time to move!

MODIFIED MOVEMENT: (B)

Exhaling, start lowering your bent right knee down to the floor, pausing to tap your heel once you get to the bottom. Breathing in, lift your right leg back to start and continue on the left side. Alternate each leg, tapping the ground with control for 15- 20 repetitions on each side.

Want some company while you alternate legs? When you join Fifty 5 Fitness you not only get an amazing workout💪🏻, but you get to create some lasting friendships along the way💕!

PLANK VARIATIONS

💪🏻MODIFICATIONS💪🏻⁣
⁣
Fifty 5 Fitness is starting to get known for our classes that suit ALL fitness levels🙌🏼. ⁣Every new client that walks through our doors starts at their own level, taking each exercise at their own pace. ⁣ Our Instructors are fully trained to modify any exercise so that all clients can take part in every aspect of the class🏃🏼‍♀️🏋🏻‍♀️🧘‍♀️. ⁣ Today, we’re sharing some plank modifications to bring you closer to your short and long term fitness goals⭐️!⁣

START HERE: Plank on Knees

It might look simple, but plank from your knees will still have you working hard if you’re just beginning your exercise routine or just getting back into shape! Set your hands down at shoulder width, look down between those hands and press them into the floor. Keep your feet together and keep your body in one long, lean line. Hold for 30 seconds to 1 minute.

THEN TRY: Regular Plank

Starting from plank on your knees, lift your knees so that your legs are straight. Engage your glutes and your abdominal muscles. Imagine that the back of your heels are pushing into an imaginary wall behind you. Good posture is more important than time here, if you need a break, take one! Aim for 30-60 continuous seconds holding plank - and remember to breathe!

NEED A CHALLENGE? Try Toe Tap Plank

Plank toe taps are where it’s at! Maintaining that original plank posture, step your right foot out a foot to the right side to tap the floor, then return to start. Next, lift your left foot and tap your toe over to the left. Come back to starting position and alternate stepping out your feet for a total of 30 - 60 seconds.

EVEN MORE? Try Mountain Climber Planks

For an even bigger challenge, begin in the regular plank position. Keeping your hands firmly pushing into the floor, draw your right knee in toward your chest, squeezing your abdominal muscles. Plant your right foot back down, then squeeze your letf knee into chest. Set it back down alongside the right, then continue alternating sides for 30-60 seconds.

Our classes attract women of all fitness levels and bring them together to grow at their own pace! Come challenge yourself and your fitness at our local classes in Winnipeg!

SIDE LYING SHOULDER ROTATIONS

You’ve likely heard about the importance of strengthening your shoulders - after all, we use these muscles everyday to lift groceries, open doors, shovel snow, and clean windows (oh, and fun things too!) This is a great exercise for tight shoulders and upper back - plus it has the extra benefit of toning your abs as you stabilize yourself. Read on to learn how it’s done!

START HERE (A):

Starting from seated, bend at the knees and lean onto your right forearm. Holding a 2lb dumbbell in your left hand, bend at the elbow and anchor your elbow at your waist.

MOVEMENT: (B)

Keep your left elbow planted at your hip, and slowly rotate your left hand down towards the ground. In a smooth, controlled movement, lift your hand back up, keeping your elbow bent at 90 degrees. Start with 2 sets of 12 reps on the left, then repeat on your right side.

Need more strengthening? Our group sessions are designed for you to get stronger and have fun at the same time - we believe working out in a community is so much more fun! We’d love to have you join us at class - click the button below to get started!

DUMBBELL HINGED ROWS

Our 55+ ladies always show up so excited to work hard in class! We love watching them get stronger every class - and this exercise is always a favourite. A huge strength builder for those shoulders, try 2 sets of 12 hinged rows at home for double the strengthening fun!

START HERE (A):

Stand with your feet hip width apart, and bend your knees. Drawing your shoulder blades together and away from your ears, hold onto two dumbbells that are a comfortable weight. Keep your neck long and hold your gaze onto a spot on the floor about three feet ahead, while holding your elbows at a slight bend.

MOVEMENT: (B)

Engage your abdominal muscles and draw your elbows up and back, squeezing your shoulders together slowly. Each squeeze is one repetition, and this week, we’ll have you aiming for 2 sets of twelve. We know you’ll agree: strengthening exercises are beneficial as we age. Our The 55 class has exercises that provide the perfect challenge: if you’re in Winnipeg, come give it a try!

LYING DUMBBELL TRICEP SKULL CRUSHERS

Okay… we know this one sounds really tough, but we’re about to make it super easy for you! Lying Dumbbell Tricep Skull Crushers are the perfect exercise to tone those arms. Grab a pair of dumbbells or even a couple of cans or water bottles, and let’s get started.

START HERE (A):

Lay on your back with knees bent, feet slightly wider than hip width apart. Press your tailbone and lower back into the ground, drawing your navel in for a strong core. Relax your shoulders away from your ears and keep your chin in a neutral position. Grasping onto your dumbbells, begin to bend your elbows at 90 degrees to find the starting posture.

MOVEMENT: (B)

Using the strength in your triceps, slowly straighten your arms and extend the dumbbells upwards. Keep your gaze neutral and notice if your shoulders begin to hunch up towards your ears. Keep that core engaged to make this into a nearly full-body exercise! Bend into your elbows to return to start, then repeat for 3 sets of 10 presses.

Even using a light weight, you’ll notice your arms start to get stronger quickly with this exercise. Add this into your workout routine to get toned arms in no time! Wanting a little more strength training? We offer a class called The 55 Strength that would be perfect for you! Check it out here:

FOAM ROLLING ANGELS

An exercise that’s as fun as it is challenging! Our Foam Rolling Angels will help you loosen up your chest and shoulders - this makes it an ideal exercise to try out after a challenging class. All you’ll need is a foam roller. Haven’t got one? A plain and tall roller is most versatile - check your local sports supply store, Walmart, Winners or similar and you’ll find one quite easily!

START HERE (A):

Set up your foam roller perpendicular to your mat or carpet, so that it will line up with your spine when you recline. Sit onto the roller and guide yourself down so that the roller rets between your upper shoulder blades. Raise your arms over your head and allow your shoulder blades to drop down on either side of the roller. Draw in your abdomen to press your lower back into the roller and engage your core.

MOVEMENT: (B)

Then, bring your hands to either side of your hips by drawing a large circle with your hands. Move slowly so that you can feel the stretch in your shoulders and chest. Straightening your arms a little more and extending through your fingertips will give you an even better stretch! Move mindfully and take your time, completing 10 circles each round for 3 total rounds.

Some movement while you’re in exercise recovery mode is very beneficial. If you exercise regularly, taking the time to stretch is something that your body craves! Our Sweat & Stretch class has the best of both worlds: if you’re in Winnipeg, come give it a try!

LYING SIDE LEG LIFT

Our Healthy Living Challenge kicks off today… want to join us? This is a 6 week challenge - get to 90% of your workouts, classes, or personal training sessions between now and June 8. Cut out 3 things from your diet that you feel are unhealthy for you, choose two things you’d like to decrease in your diet, and increase your water intake. Click the button at the bottom this post to join! Then, you can start right here with today’s exercise: the lying side leg lift..

VERSION ONE START HERE (A):

Lying on your right side, prop the side of your head with your right hand. Draw your right knee up toward your navel and find a comfortable bend. Press the side of your foot into the ground and pull your belly button in toward your spine. For balance, gently press your left palm into the floor in front of your core.

MOVEMENT: (B)

Keeping this aligned posture, begin to straighten your left leg while you lift it away from the ground. Imagine that you are pressing that left foot out from the heel, lifting as high as is comfortably possible. Lower your leg and repeat another nine times, for a total of 10 repetitions. Try 3 sets of these and then repeat on the other side.

ADVANCED VERSION: (A)

You can also try this exercise with a resistance band around your upper thighs. If using a band, place it directly above your knees and set up your body in the same way as in version one.

ADVANCED VERSION MOVEMENT: (B)

Then, engage your core and lift your left leg. You likely won’t be able to go up as high without the band! This is a great place to start challenging yourself and building strength.

Our group sessions are designed for you to build balance and stability and have fun at the same time - we believe in working out in a community. That’s the premise behind our challenge as well - getting healthier in a group is so much more fun! To join the Spring Healthy Living challenge, click the button below!

Exercising for Osteoporosis

More and more these days we have been getting questions from clients about what the best exercise is for osteoporosis 🦴. If you have been diagnosed with osteoporosis, there are 3 different types of exercise that you should try and fit in to your weekly routine:

1️⃣ LOW IMPACT CARDIO: Examples of this would be low impact aerobics, elliptical machine, stair/step machine or walking on a treadmill or outside🏃🏼‍♀️. These types of cardio will decrease the chance of fractures, and will help to build up bone density.

2️⃣ STRENGTH TRAINING: This can be done with dumbbells, resistance bands, TRX suspensions systems or your own body weight💪🏻. Building up your muscles will help slow down bone loss.

3️⃣ BALANCE EXERCISES: At Fifty 5 Fitness we try many different balance exercises across the floor and at the barre (some of these exercises are shown on our blog at 📲 www.fifty5fitness.com) . Working on balance will help strengthen your core, ankles and will help with falls prevention.

For a combination of low-impact cardio, strength training, and balance, try a Fifty 5 Fitness class in Winnipeg!

DUMBBELL SHOULDER PRESS

Spring Session registration opens today for current clients, and next Monday, March 11 for new clients! Tieranni, Jacquie, Erica, and Emily are excited to keep sweating it out with all of you this Spring. No one ever says “I feel horrible" after a great workout - and Fifty 5 Fitness classes are no exception. To start preparing those muscles for class, why not try this week’s exercise?

START HERE:

Start standing with feet at hip width apart with slightly bent knees, while pressing your feet down into the floor. Align your hips directly over your heels, and your shoulders directly over your hips. Holding a weight in each hand, carefully lift your arms to shoulder height with a 90 degree bend to the start position. Glance over each shoulder to see that the weight is centered on top of each elbow and not leaning forward or back.

MOVEMENT: (B)

Engaging your abdominal muscles and keeping your chin level with the floor, start to straighten your arms slowly and lift both weights towards the ceiling. Repeat this movement ten times in three sets, with a weight just heavy enough to start to feel too challenging on the last few repetitions. If you’re an exercise beginner, you can also try this move without weights or with a water bottle in each hand to start building up that strength!

WHAT NOT TO DO:

Be careful not to arch your lower back or have your hips pressed forward. To fix this posture, bring your hips back into alignment with your heels and straighten your upper back. Release your shoulders away from your ears and look straight ahead.

We can help you with your posture if you join us at class! Our group classes are designed for you to build strength and have fun at the same time - we believe working out in a community is so much more fun! You’re just in time for our Fifty 5 Fitness Spring Session in Winnipeg, where you can start to exercise in a safe environment and make connections with other women your age. Join us this Spring to start feeling great!

FIRE HYDRANT EXERCISE

When you’ve only got so much time to exercise, it’s nice to find exercises that work multiple parts of the body all at once! This exercise? It’s a whole body experience! Your arms support your upper body, your core acts as a stabilizer, and your lower body is working the hardest. Let’s get started!

START HERE:

Begin by setting up in a classic tabletop pose - place your knees beneath your hips, and your palms beneath your shoulders. Press your knuckles and heels of your hands into your mat or carpet to provide a stable foundation. Aim for a flat back and draw in your navel for a strong foundation. Stabilize yourself on both hands and your left knee, preparing to lift your right knee off the ground.

MOVEMENT: (B)

Keeping the 90 degree shape of your right leg, lift your right knee off the ground and lift it to parallel with your hip. Using your core to lift your leg to that height, keep your neck long and relaxed with your shoulders away from your ears. Hold for 30 seconds, then repeat on the left side, for a total of three repetitions for left and right.

Whole body exercises get you stronger in a healthy way that also feels fun! Plus, working out in a group can be a powerful motivator - our classes in Winnipeg are always full of like-minded ladies you’ll enjoy exercising with! Pictured here is me, Emily, the owner of Fifty 5 Fitness, and some of our classes are taught by other talented instructors. Click below to meet us all, then sign up for class so that we can meet you!

FRONT LEG RAISES FOR THE QUAD

The benefits of regular physical activity go far beyond the endorphins after your favourite workout: our clients use their skills from class to get through hikes marked “hard/difficult” when on vacation, they eat healthier from all the group accountability, and they make amazing social connections. Start here with front leg raises to strengthen your quads and you’ll be scaling mountains in no time!

START HERE (A):

Standing with a support in hand, shift your weight to your left foot and bend your left knee just enough so it isn’t locked. Hover your right foot just off the floor and stabilize your pelvis. Draw in your navel slightly and try to keep your gaze level and straight ahead.

Movement (B):

Pressing your left foot into the floor, begin to extend your right foot up and forward. Check that you’re not tilting your foot to either side and press out through your right heel. Keep your leg as straight as possible and hold for 5 seconds as high as you are able to lift your right foot. After 5 seconds, lower your foot back down to a hover, and repeat until you’ve completed a set of 8-10. Repeat on the other leg for a complete round and complete 2-3 rounds.

We hope to see you stretching, posing and relaxing in one of our Winnipeg 55+ classes soon!

UPPER BACK LIFTS

To see you all moving better and feeling better makes me incredibly happy. Hard work pays off! This is especially true for postural exercises… those who know me, know that I like to focus on posture. Postural alignment benefits you in so many ways: less strain on your lower back, fewer headaches, more energy, and less tension overall! This simple exercise can be done anywhere to improve your posture over time.

START HERE (A):

Simply lie face down on the floor - try to avoid doing this exercise in bed due to the lack of lower back support - with your arms at your sides, backs of the hands and your toes pointing down. No need to wear shoes if you’re staying inside! Then, rest your forehead gently on the floor.

Movement (B):

Engage your lower abdominal muscles and press your pelvis lightly into the floor, press down through the tops of your feet and squeeze your shoulder blades together and back to prepare. Keeping the back of your neck long, lift from the crown of your head while keeping your gaze on the floor. A little bit of aligned movement goes a long way so no straining! Hold for 3-5 seconds, then release down to the floor. Try 10 lifts in a row and end with a relaxing crocodile pose: fold your hands one on top of the other and rest your forehead down, letting the full weight of your head and shoulders relax for recovery.

Add this postural exercise to your routine for a little lift! Wanting more? Try out our local classes for women in Winnipeg. Each of our classes incorporates posture-building and strengthening moves - come get stronger with us!

SIDE LEG LIFTS

I get asked all the time, “Why did you start Fifty 5 Fitness?” When I was in Kinesiology at University of Winnipeg and learning about activity and aging, I really started to think about my parents and if they were “moving” enough. When I was younger I can remember my Mom driving me to a million dance classes a week, but never going to an exercise class for herself. (Now as a mother, I realize how limited your time is for you with young kids at home.) I convinced my Mom and Dad when I was in university to get a treadmill and that was the beginning of them exercising. I loved that they were walking a few times a week, but I knew they could be doing more.

I wanted a space where my Mom and other ladies 55+ could come and learn how to exercise - that’s the big “why” behind Fifty 5 Fitness. A space where my Mom and women like her could not feel out of place, learn proper form and alignment, and be surrounded by like minded women. And so, Fifty 5 Fitness began. The reality is that starting to exercise is doable if you start small with the right techniques. Today’s exercise is a simple side leg lift which can be done with or without a resistance band to help you get “moving.” Try this exercise at home and when you’ve built up some confidence we’d love if you would join us at a class at our Winnipeg studio!

START HERE (A):

Stand facing a support of some sort - a countertop, mantle or half wall will do nicely. If you’re using a resistance band, position it at mid-thigh level, and shift your weight onto one foot. Hover the other foot just off the ground and ensure you’re standing with a tall posture.

Movement (B):

Then, engage your abdominal muscles, squeeze your shoulders together and down, and begin to lift your leg to the side in a slow and fluid motion. Whether you’ve got the resistance band or not, see if you can practice controlled movement to get the biggest bang for your buck with this exercise. Repeat this motion for a total of ten reps, then switch to the other side. Aim for 3 sets of 10 for left and right!

My goal for Fifty 5 Fitness is simple - to have you moving in a healthy way that also feels fun! Sometimes working out in a group can be a powerful motivator - our classes in Winnipeg are always full of like-minded ladies you’ll enjoy exercising with! Pictured here is me, Emily, the owner of Fifty 5 Fitness, and some of our classes are taught by other talented instructors. Click below to meet us all, then sign up for class so that we can meet you!

WALL PUSHUP PRACTICE

Registration is well underway for the Fifty 5 Fitness Fall/Winter Session - many of our classes still have a few spots available that have your name on them! Many exercises on our blog also appear in our classes and are a great reference you can use to continue on your fitness goals at home throughout the week. Recently, in our Flow 55 Yoga class, participants practiced their form in this wall pushup pose which is very similar to a plank pose. This exercise is a beautiful modification of a floor pushup if you’re not feeling up to it today or if you are at the beginning stages of incorporating exercise into your routines.

START HERE (A):

With your feet together, stand an arm’s length away from a solid wall. Place your hands at shoulder height onto the wall and press into the wall. With straight arms - but without locked elbows - walk your feet back until you are leaning slightly forward and exerting some effort.

Movement (B):

Bend at the elbows and lean your chest towards the wall while keeping your neck long and your core engaged. Focus your gaze on the wall ahead of you as you lower yourself. Allow your elbows to come out the sides and check that your shoulders are still a ways away from your ears. Keeping that spine long, start to push into the wall and straighten your arms to return to the starting position. Try 3 sets of 10 of these, and remember you can always challenge yourself by stepping your feet further away from the wall or attempting push-ups on the floor!

If you’re looking for more positive habit-making in your exercise routines, why not try a Flow 55 class in person? Our yoga classes are open to all students regardless of level and yoga experience - and no, you don’t have to already be flexible!

Click here to see our classes in Winnipeg!

THE RIGHT AND WRONG WAY TO DO SQUATS

Recently in class we’ve been working hard on form and alignment in some of our basic movement patterns like squats. Without good form, repetitive movements can cause injuries. When you come to a Fifty 5 Fitness class, your instructor makes sure that every client is educated on form and alignment. So we’re trying to do the same in this blog post!

Avoid These Common Errors:

1. Knees Past Your Heels / Heels Lifted / Arched Back

Avoid These Common Errors:

2. Knees Bowing In / Arched Back

Here’s How to Do Squats the Right Way

Start with a wider stance letting your toes point forwards or slightly out. Hold your weights at shoulder height and squeeze your shoulder blades together. Pull your bellybutton towards your spine. You’re going to keep your shoulders drawn back and your abdominal muscles strong for the whole exercise. Start to lower your tailbone down and back while being mindful of your knees. Here’s what’s most important: your knees stay above your heels at all times even if that means your hips don’t go as low for the time being. Keep that spine long and your gaze forward. Press into the soles of your feet to lift back up to start and begin again! Try 3 sets of 10 squats with a light weight of 2-5 lbs. You can increase the weight or the repetitions when you feel you’re ready to move on. 

This one looks deceptively easy but look out! You’ll feel it in your glutes later today! And in case you want more strength training - there’s always classes going on at Fifty 5 Fitness for fitness in Winnipeg!

BIRD-DOG DEADLIFT - NOT AS SCARY AS IT SOUNDS!

Our owner Emily was recently trained in Functional Movement Systems (link) a 7-step screening tool that determines the greatest areas of movement deficiency and demonstrates limitations or asymmetries in the body. This course opened her eyes to the possibilities in personal training. Many of our personal training clients are requesting exercises to increase whole-body strength and man, oh man, does this one ever fit the bill!

If you’re a beginner or feel you have some issues with balance, we recommend trying this exercise with some support like a ledge, railing, or countertop. Set your right hand on the support and hold your light weight in your left hand. Begin with your feet at hip width apart and an active standing posture. Shift your weight to your right foot and draw your left toes behind you. Engage those glutes, core muscles and shoulder blades!

Still holding on to your support, incline your torso forward and drop the weight down towards the floor while sending your left foot back behind you. Your tendency might be to turn your left foot out to the side so instead, focus on pointing your five toes down towards the floor. With control, lift back up to start. Try 8-10 repetitions on this side before turning around and transferring the dumbbell to your right hand. 

2 sets of 8-10 reps on each side will give you an excellent foundation for full body strengthening. We’ve got lots of creative exercises geared for 55+ exercisers that are fun and functional in our weekly exercise classes in Winnipeg - hope to see you there!

STEP IT UP WITH SIDE PLANK

Combining balance with strength will help you get stronger faster! At our local fitness classes in Winnipeg, we try to get our clients the most benefits as possible during our classes. Side Plank is an all-around great exercise that can be practiced at any level. 

Tips for success in this exercise:

1. Hold your core! Tighten up your stomach muscles, and pull your bellybutton in towards your spine.

2. Posture! Keep your shoulders and hips in line and your spine long.

3. Hips! Don’t let them sag towards the floor - instead try to keep your body in one long line like a plank!

4. Keep your front and back body in mind! Engaging along the back side of your body will help you hold this pose for longer! 

START HERE (A)

Start by lying on your right side with your elbow and hand planted on the floor at a 90 degree angle from your body. Lift your hips and extend your left leg, allowing the side of your foot to hold your body weight. Bend your right knee and plant it on the floor for support and lift your left arm in the air. Maintain a steady breath by focusing your air intake to your ribcage in an effort to keep your ribs and hips lifted. 

Level 2: Extend both your legs out long and set them down with your right foot slightly behind your left foot. Keep your feet engaged to protect your ankles and again, lift those hips!

Level 3: Stack your feet one on top of the other and lift your left arm in the air. If you’re feeling brave and strong, you can also try lifting your left leg in the air for a starfish alternative!

Fifty 5 Fitness classes work with you whatever level you’re at  - join us in Winnipeg for exercises that we’ll customize just for you!

AN ARM AND A LEG BACK EXTENSIONS

Having our classes in 8-9 week sessions really allows our instructors to get to know our clients’ personalities, past/current injuries and their health and fitness goals. This helps with our program planning and makes our classes stronger. One of the things we’ve learned is how many women have concerns about their posture. Over time we tend to develop a rounded posture - and this exercise is fantastic to counteract this tendency! 

START HERE (A)

Start in a comfortable seated posture and bring the soles of your feet together. Let your knees flop to the side without worrying about how close to the floor they are. Even though Emily is wearing shoes in these photos, feel free to try it in socks or bare feet as well. Sit in a way that you feel balanced on both sit bones and find a tall spine. Continuing to reach the crown of your head up and your tailbone down is a good habit to get into! 

MOVEMENT: LEVEL ONE

Lay on your front body and stretch your arms forward and your legs back. Engage your core and gently squeeze your shoulder blades together. Press down with your right arm and left foot while lifting and reaching your opposite limbs. Keep your gaze down at the floor but stretch the crown of your head away from your tailbone. Hold for a count of 5, then switch sides. Start with a total of 10 lifts alternating sides. As you get stronger, increase the amount of time on each side.

MOVEMENT: LEVEL TWO

This modification requires even more core and back strength but we know with practice you’ll be up for it! Engaging your core and shoulder blades, lift both arms without hunching your shoulders to your ears. Squeeze both legs together and engage those glutes while lifting and pointing your toes. Press your pelvis down into the mat to find more lift and height. Try 5 repetitions and build up from there!

MOVEMENT: LEVEL THREE

Practicing this exercise will revolutionize your posture! It is very similar to Level Two, with the slight difference of bending your elbows to a 90 degree angle and drawing your shoulder blades down your back. Keeping your neck straight, focus on lifting from the back of your head and the space between your shoulder blades. Try 5 repetitions and build up from there! For more back strength training exercises, join us for Fifty 5 Fitness classes for women in Winnipeg!

SAFE KNEE EXERCISE: BRIDGE

We know that all of you 55+ ladies have concerns about your knees, so we strive to make all of our classes and exercises knee-safe. What does that mean? All aerobic and strength training exercises are low-impact so that you can feel confident you won’t accidentally worsen or create an injury. Today’s exercise is energizing and strengthening - you’ll be able to feel your quads and back getting stronger!

Start Here (A)

Start lying down on your mat or carpet with your knees bent and your feet flat on the floor. Walk your heels towards your hips and keep all of your toes pointed straight ahead. Lay your hands down at your sides and press your palms into the mat. Maintain a long neck and leave your chin in a neutral position. 

Movement (B)

Engage your core muscles (yes, just about everything is a secret core strengthener!) then press into your heels and lift your hips off the ground. Be mindful to hold some of your weight in your hands, the rest of your weight in your feet and none of your weight in your neck. Maintain this posture by continuing to lift your hips off the ground and visualize the front of your body in one line. Keep your front body and back body engaged to strengthen your hamstrings, back, quads and core!

Hold this pose for 30 seconds to start, then gradually hold bridge for longer when it becomes easy. Try bridge in 3 sets of 30 seconds to begin and increase as your body becomes stronger. For more back strength training exercises, join us for Fifty 5 Fitness classes for women in Winnipeg!

PLANK PARTY!

It has been about a year now that I have been working almost exclusively with women 55+. The one eye opener that I have noticed working with ladies in this age group is the lack of upper and lower back strength. One of the best exercises for developing strength in these areas is the simple plank. Want to join our plank party? Many of our clients have questions about this fantastic full-body exercise, so Emily is going to show you the dos and don’ts for beginners and advanced students alike!

BEGINNER VERSION

Bring your knees together on the mat and set your hands directly below your shoulder blades. Press both hands equally into the mat and leave some space between your shoulders and your ears! Engage your abdominal muscles and reach the crown of your head away from your tailbone. Hold plank for 30 seconds to start, or until your posture starts to weaken.

ADVANCED VERSION

Similar to the beginner option, core engagement is key! In this version, the legs are straight and toes are tucked under. Press your heels backwards and engage your thighs, glutes and calves. Imagine that your body is in one long line - like a plank of wood!

BE CAREFUL NOT TO...

Arch Your Back

Let Your Hips and Lower Back Sag