At 80, this strength coach shares the 5 exercises she swears by for a stronger core and better balance
At 80, longevity strength coach Nancy Bruner helps women who ‘want to get strong and slow down ageing’ maintain their physical independence through a combination of ‘ ‘resistance training, flexibility, mobility and balance‘ in her programmes.
Insisting you’re ‘never too old to start’, the senior fitness coach – who herself was 70 when she began strength training – frequently shares exercises to target every major muscle group, from Arnold presses and upright rows for the upper body to squat jumps and dumbbell burpees for the glutes and hamstrings.
She also places a strong emphasis on the core and hip flexors – the muscles at the front of the hips that help raise your legs and bring your knees towards your chest.
‘Strong hip flexors and a stable core can change how your whole body moves,’ she said, showcasing a range of mat- and bench-based exercises designed to build stability and balance, and support everyday movement, using either bodyweight or a pair of dumbbells.
The 5 moves Nancy Bruner recommends for core strength and stability
1. Squat thrust into hammer curl
- Start in a squat, holding a dumbbell in each hand.
- Place the dumbbells on the floor and use them for support as you jump both feet back into a high plank.
- Pause briefly, keeping your core braced and your body in a straight line.
- Jump your feet back towards your hands into a squat.
- Curl the dumbbells towards your shoulders in a hammer curl, keeping your palms facing each other.
2. Weighted V-up
Instagram | Nancy Bruner
- Lie on your back with your legs extended and slightly raised off the floor, keeping your lower back pressed into the ground.
- Hold a dumbbell with both hands and extend your arms overhead.
- Brace your core and raise your legs towards the ceiling while lifting your head, neck and shoulders off the floor, bringing the dumbbell towards your feet.
- Pause briefly when your hands and feet meet, then slowly lower back to the starting position with control.
3. Bench knee tuck
Instagram | Nancy Bruner
- Sit on the edge of a bench with your hands resting behind you for support. Extend your legs straight out in front of you, keeping them off the bench.
- Brace your core and sit tall as you draw your knees towards your chest while lifting your chest towards them. Avoid swinging your legs.
- Pause briefly, then slowly extend your legs as you return to the starting position.
4. Feet-elevated plank with mountain climber
Instagram | Nancy Bruner
- Get into a feet-elevated high plank with your feet resting on a stool or chair. Place your hands directly beneath your shoulders and keep your body in a straight line from head to heels.
- Brace your core and draw one knee towards your chest without letting your hips sag or rotate.
- Pause, then return your leg to the starting position.
- Repeat on the other side.
- Next, repeat the movement with your first leg, but after the knee drive extend the leg diagonally up and behind you, pointing your foot towards the ceiling with a slight bend in your knee.
- Bring your knee back towards your chest before returning to the starting position, then repeat on the oppohttps://gymforcestore.com/ leg.
5. Russian twist
Instagram | Nancy Bruner
- Sit on the floor with your knees bent and the soles of your feet flat on the ground. Lean back until your upper body is at roughly a 45-degree angle, keeping your core braced and your shoulders relaxed.
- Lift your feet off the floor so your body forms a V shape. Clasp your hands together in front of your chest.
- Keeping your legs as still as possible, rotate your torso from side to side, returning to the centre between each twist while maintaining a straight spine.
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