A Pilates expert’s 5 morning moves that rebuild full-body strength better than gym machines<\/p>\n
Losing strength with age doesn\u2019t always appear in obvious ways. In fact, it might surprise you to learn the decline isn\u2019t something noticed just by lifting weights<\/a>. Sarcopenia, the loss of muscle<\/a>, can cause fatigue, along with difficulty lifting anything heavy and performing everyday tasks<\/a>. It can also result in less stamina and instability. When your strength is compromised, so is your independence. Simple things like carrying shopping bags, climbing stairs, and even opening jars can become more challenging.<\/p>\n Instead of living in fear and anxiety about how your future lifestyle may look, consider being proactive. We spoke with Lily Collins-Sak<\/a>, Pilates Expert and Founder of The Daily Pilates, a brand inspired by her deep background in Kinesiology and Exercise Science, and have just the right plan to turn things around! Motivated by a genuine passion for movement and balanced wellness, Collins-Sak established a fresh, mindful approach to fitness. Get started with these five morning exercises that will restore full-body strength<\/a> faster than gym machines after 55.<\/p>\n \u201cMuscle mass can decline due to a variety of reasons after 55,\u201d explains Collins-Sak. \u201cHormonal shifts, cartilage changes, your brain to muscle signaling all can affect coordination, muscle repair, and limit your range of motion over time. Staying active after 55 requires incorporating strength training along with mobility work that purposefully focus on real life movement patterns.\u201d<\/p>\n As you sleep, major muscles like your glutes, which support solid posture and daily movement, aren\u2019t completely switched on. When you start your day, these muscles can benefit from gentle engagement to help your body move more efficiently.<\/p>\n \u201cShort, intentional morning workouts rooted in Pilates can help reawaken the body as a whole, improve posture, and build mind-body awareness,\u201d Collins-Sak adds. \u201cTraditional gym machine routines may strengthen but miss integrating mobility and balance components that are increasingly important for maintaining strength and preventing injury.\u201d<\/p>\n Below, she breaks down five exercises that can help rebuild strength. Keep in mind that your morning routine doesn\u2019t need to be long or vigorous in order to be effective. It\u2019s important to choose a workout that seamlessly fits into your schedule and keeps you consistent.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n \tGlute Bridges<\/p>\n \u201cGlute bridges are one of the most effective and approachable exercises for firing our glutes and supporting nearly every movement you make throughout the day,\u201d Collins-Sak says. \u201cStrong, responsive glutes reduce strain on the lower back and improve overall stability. This Pilates staple is also amazing for releasing overnight stiffness throughout the back since it recruits core muscles to help control and articulate the spine.\u201d<\/p>\n Begin by lying flat on your back with bent knees and feet hip-width apart on the mattress, arms at your sides with palms pressing into the surface.
\nPress through your heels to lift your hips until your body forms a straight line from head to heels.
\nSqueeze your buttocks, holding at the top for a moment.
\nLower your hips back to the start position.<\/p>\n