Planks
Pertile walks us through the Pilates plank. She starts off by instructing you to picture your body as a plank or a board. No matter the angle, you need to keep your body "flat like a board."
Spine Twists
Get ready for some bends in the spine. Pertile tells us, "The spine twist is a great way to lose weight around the waist." "Many of us in our daily lives lack mobility in all planes of motion and spinal health and core stability.
Half Roll-Back
"What makes this exercise an 'ab whittler' is the focus on the drawing of the navel to the spine, or scooping of the core to flex the lower lumbar," Pertile explains.
Lateral Flexion
"In our day-to-day activities, lateral spine flexibility is a crucial functional movement. Consider how often we reach out to the side to grasp something or pick something up."
Side Lunges
You take a wide stance and place your hands at the middle of your heart to start the side lunge. Your toes have to face forward. Lean your body to one side, extending your following leg, and press your hips back.
Bodyweight Squats
Bodyweight squats are a great workout for women over 50 since they increase balance, strengthen the lower body, and encourage fat reduction. They are a very powerful compound movement.
Walking Lunges
Performing walking lunges is an excellent way to improve balance and coordination while targeting the legs and glutes. This activity also raises the heart rate, which helps in the process of burning calories.