PLANK VARIATIONS

💪🏻MODIFICATIONS💪🏻⁣
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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!

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!

DO THE DEAD BUG!

New Monday, new week, new goals! Incorporating movement into your day will help your body deal with signs of aging and ward off injury and pain. We recommend a little bit of activity every day over longer bouts of less frequent exercise. Make your Monday an active one with todays’ Dead Bug move.

Start Here (A)

Lying on your back, start by gently squeezing your core muscles and pressing your lower back towards the floor. Bend your knees and lift your feet off the floor. Press the back of your head down into the mat and leave room for the back of your neck. Lift both your arms towards the ceiling and reach your fingertips up while you press those shoulder blades down. Keep drawing your knees towards your elbows while you keep your belly pulling in. 

Level One

Keep your left arm reaching for the ceiling and reach your right arm back behind you. Tap your right heel on the floor while keeping your left heel lifted. Return to centre using your core. Then, reach your left arm back behind you while tapping your left heel on the floor. Continue alternating for 10 heel taps on each side.

Level Two

Keep your left arm reaching for the ceiling and reach your right arm back behind you. Root your lower back down into the floor. Extend your right leg forward and hover it over the floor while keeping your left heel bent and lifted. Return to centre using your core. Then, reach your left arm back behind you while extending your right leg at hip height. Continue alternating for 10 extensions on each side.

We hope to see you working that core in one of our Winnipeg 55+ classes soon!

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!

BEGINNER BALANCE CLOCK

Throughout our classes, we have seen so many beautiful friendships develop. The Fifty 5 Fitness ladies check in on each other, see how everyone’s week has gone and support each other. The moral of this story? Nothing brings a group together like balance exercises - we all seem to giggle every time we start to wobble! The beauty of this beginner Balance Clock exercise is that you can enjoy yourself and improve your balance at the same time.

If you’re a beginner trying this at home, we recommend setting yourself up near the kitchen counter or any other type of ledge or railing. Start with one hand supporting your balance and in no time at all you’ll have graduated to a complete standing balance exercise. This way, whenever you feel yourself start to waver you’ll have something to grab quickly to keep you safe. 

Start by standing with your feet hip-width apart and an upright posture, and Emily will guide you through the rest in the video! If you’re wanting the full group balance experience, why not try a Fifty 5 Fitness class in Winnipeg!

Click to Play!

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

FIXING HUNCHBACK POSTURE

Did you know that poor posture can put strain on your body (especially the spine) and can actually impair your balance?  Whether you sit all day, stand all day, or practice a combination of both, there’s no denying the importance of good posture. As you’re getting older, correcting your posture is one of the best favours you can do for yourself and your overall health. Our owner Emily is a stickler for good posture - that’s why she’s here demonstrating an exercise that can help you to fix hunchback posture and strengthen your postural muscles. Click play on the video and start fixing that hunchback posture today!

Click to Play!

It can be challenging to correct your own posture. That’s why we recommend trying this out in front of a mirror or attending an exercise class. What makes our group classes stand apart is that you always get that one-on-one instruction. Our certified instructors are always circulating the room to make sure you are completing each exercise properly and safely. Better posture and safe exercising at any age is what we call a win-win!

Stop by the Fifty 5 Fitness studio in Winnipeg if your goals are to improve your balance, lose weight, feel healthier and gain strength - you’ll be glad you did!

BACK TO BIRD DOG

The 55 is one of the main classes we offer that encompasses cardio, strength training, stretching and balance work in a single class. And this is an exercise that strengthens the back and the core at the same time! When we’re providing fitness for women in Winnipeg, we look for ways to help you get the best bang for your buck with each exercise! This strength training exercise can be done at home on a yoga mat, a rug or carpet. 

Start Here (A)

Start in a tabletop pose with your shoulders directly above the wrists, and the hips overtop the knees. Tuck in your toes to help you find stability, and draw your belly button towards your spine. Holding onto your core is key in this exercise so keep your focus right there! Keep your neck neutral and look a little bit ahead while pointing the crown of your head forward and your tailbone back.

Movement (B)

When you feel ready, reach your left arm forward at shoulder height at the same time as you stretch your right leg back at hip height. Reach the fingertips forward to engage the muscles of your arm, and point your toes ballerina-style or let them point down towards the floor. Your glutes help you maintain the lift in your leg so make sure to keep them engaged! It’s common to accidentally turn your toes out to the side or lift the leg too high, so checking in a mirror is always a great option.

Hold this for 5 seconds before switching to the other side. Alternate sides - that means next time you’ll be raising the right arm and stretching your left leg back. To make this exercise even more challenging, increase the length of the hold to 10 seconds or more as you feel ready. Continue alternating until you’ve completed each side 10 times. For more back strength training exercises, join us for Winnipeg strength training at Fifty 5 Fitness!