Time to work off those extra COVID kilos. Malcolm Hood strongly believes there’s no reason why you can’t be as comparatively fit at 60 as you were at 30, or even 20. Here’s a three-week programme to a leaner you.
Fat gain in middle age is linked to hormonal fluxes that occur in men and women during the middle years — and fat around the middle is considered the most dangerous because it is a very accessible indicator of the fat that surrounds the internal organs and has been linked to a raised risk of diabetes, heart disease, and premature joint destruction.
However, the solution is not endless crunches. New research shows that for a slim middle you need to include exercises that require you to stabilise all quadrants of the body, as well as target your abdominal muscles. To achieve a flatter stomach, you need a range of exercises that work the array of muscles in the midsection, including the upper and lower rectus abdominis and the external obliques. A combination of planks and plank raises, push-ups, and squat thrusts, for example, is ideal because this will provide the most activity in the muscles around the waist — and will strengthen your back muscles at the same time.
It won’t take long to make a difference. If you do a few targeted strengthening activities every day (i.e. 15 sit-ups, a plank for 30 seconds, and 15 push-ups, which will take about 10 minutes) you will see a difference within days not months.
The 20-minute workout
At the risk of sounding like one of those terrible fad diet advertisements that promise the moon and miracles but never deliver, it can be soundly said that if you exercise for 20 minutes a day you can increase the tone of your body in three weeks. Go on, just do it, judges. It’s only for three weeks, how hard can it be to prove me wrong!
Do the following circuit of exercises twice, five times a week. It will take about 20 minutes to do. In three weeks you will be noticeably stronger, leaner, and more toned. As your body gets used to the programme, increase the size of weights and number of repetitions for sustained fitness.
To shrink the waist
Oblique plank raises
Lie on your side, slightly propped up, leaning on your elbow, with your hips slightly raised off the floor. Use your middle to push yourself up fully, supporting your weight between your forearm and feet, then lower again.
Beginner: 12 repetitions on each side
Advanced: 18 repetitions
Beat the bench wings
Tricep dips
Place your hands on a bench, chair, or step behind you, with your legs outstretched in front, slightly bent. With elbows close to the body, lower yourself until your upper arms and forearms form a right angle. Keep your legs outstretched and feet on the floor. Push your body up.
Beginner: 12 repetitions
Advanced: 18 repetitions
Chest expander
Bent-over row
Standing with knees slightly bent, bend forwards, stick your bottom out, and let the dumbbells (about 2kg each) hang down. Pull your elbows up, keeping them tight into the body with elbows sticking out to the side, then bring your arms back down again. You may need to support your upper body over a table or bench.
Beginner: 12 repetitions
Advanced: 18 repetitions
Lose the paunch
Knee crossover tuck
Put your palms on the floor under your shoulders in an extended press-up position, with legs straight, the balls of your feet on the ground and your arms straight. Engage the muscles in your core and keep your torso stable. Holding this position, lift one foot off the floor and bring the knee in across your upper body towards the armpit on the opposite side. Lower to the start position, then repeat on the other side.
Beginner: 12 repetitions on each side
Advanced: 18 repetitions on each side
Lift a saggy bottom
Reverse lunge with rotation
Start in a standing position with back straight and feet shoulder-width apart, arms held out straight in front of you, parallel to the ground with hands together. Step backwards, bending both knees to 90 degrees and maintaining a straight torso. As you step back, keep your arms straight. From that position, turn your body around to the right. Return to the centre. Repeat on the right side for the set number of repetitions. Switch to the left.
Beginner: 12 repetitions
Advanced: 18 repetitions
To strengthen the foundation of posture
Sit-up with weight
Place a small folded towel under your lower back. Lie on your back with your knees bent and feet close to your buttocks. Hold on to a weighted ball or weight of 2-5kg depending on fitness levels (or you can use a tin of beans or a big bottle of water). Sit up holding the weight, keeping your back straight and using your abdominal muscles and core to pull yourself up. Once in a sitting position, twist your upper body and arms to the right, then to the left, in a controlled manner. Return slowly to the starting position.
Beginner: 12 repetitions
Advanced: 18 repetitions
For a stronger back
Extension
Some may find placing a folded towel under the abdominals more comfortable. Lie on your front on the floor, with your hands flat underneath your chin and your back and legs straight. Then lift your chest off the floor, making sure that your chin is tucked in. Hold this for a few seconds, then lower slowly to the start position.
Beginner: 12 repetitions
Advanced: 18 repetitions
For firmer thighs
Squats with dumbbells
Hold a dumbbell or weight in each hand (they can be quite heavy because it’s your legs, not your arms, that are taking the pressure — start with a 2kg weight in each hand and increase the weight if you can). Stand with your feet shoulder-width apart and your knees and toes slightly pointing outwards. Keep your back straight and your head up. If required, slide down with back against a wall to maintain a better position. Squat down until your thighs are parallel to the floor and slowly return to the start.
Beginner 12 repetitions
Advanced 18 repetitions
If you are stiff the following day that is acceptable, it is a normal side effect for top performers. If you remain stiff after a day and a half you have done too much. Reduce your next session by 25% reprogramming until you recover within a day and a half.