10 Minute Mat Exercises to Stay In Shape in Your 50s

 

10 Minute Mat Exercises to Stay In Shape in Your 50s

As we age, it's important to stay active and maintain a regular exercise routine to keep our bodies healthy and strong. Here are 10 mat exercises that can be done in just 10 minutes to help you stay in shape in your 50s:

1.    Plank: Get into a push-up position, but instead of lowering your body down, hold yourself in a straight line with your elbows on the ground. Hold for 30 seconds, then rest for 10 seconds. Repeat 3-5 times.

2.    Glute Bridge: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Hold for 2-3 seconds, then lower back down. Repeat for 10-15 reps.

3.    Side Plank: Lie on your side with your elbow on the ground and your feet stacked on top of each other. Lift your hips up towards the ceiling, creating a straight line from your head to your feet. Hold for 30 seconds, then rest for 10 seconds. Repeat on the other side.

 

4.    Bird Dog: Start on your hands and knees. Extend your right arm and left leg straight out, then bring them back in and switch to the other side. Repeat for 10-15 reps on each side.

5.    Bicycle Crunches: Lie on your back with your hands behind your head and your knees bent. Bring your right elbow towards your left knee, then switch sides. Repeat for 10-15 reps on each side.

6.    Russian Twist: Sit on the ground with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the ground. Twist your torso to the right, then to the left. Repeat for 10-15 reps on each side.

7.    Superman: Lie on your stomach with your arms and legs extended. Lift your arms, chest, and legs off the ground, then lower back down. Repeat for 10-15 reps.

8.    Plank with Leg Lift: Get into a plank position, then lift your right leg off the ground. Hold for 2-3 seconds, then lower back down and switch to the other side. Repeat for 10-15 reps on each side.

9.    Hip Abduction: Lie on your side with your bottom leg bent and your top leg straight. Lift your top leg as high as you can, then lower back down. Repeat for 10-15 reps on each side.

10.Cobra Stretch: Lie on your stomach with your hands by your shoulders. Push up with your hands, lifting your chest off the ground and keeping your hips on the floor. Hold for 10-15 seconds, then lower back down.

These 10 mat exercises can be done in just 10 minutes and are a great way to stay in shape in your 50s. Remember to listen to your body and start slow, gradually increasing the intensity as you get stronger. Consult with a physician before starting any new exercise routine.