{"id":544108,"date":"2026-07-11T07:45:29","date_gmt":"2026-07-11T07:45:29","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/544108\/"},"modified":"2026-07-11T07:45:29","modified_gmt":"2026-07-11T07:45:29","slug":"80-year-old-fitness-icon-joan-macdonald-reveals-her-simple-exercise-for-a-stronger-more-stable-core","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/544108\/","title":{"rendered":"80-year-old fitness icon Joan MacDonald reveals her simple exercise for a stronger, more stable core"},"content":{"rendered":"

Joan MacDonald<\/a> didn\u2019t enter a gym until she was 70. Really. Since then, the 80-year-old has transformed her health by losing three stone and building significant muscle<\/a>, and now coaches other women through her training platform, Train With Joan,<\/a> which she launched to help others boost their fitness at any age<\/a>.<\/p>\n

The premise of her app is simple: minimal-equipment workouts built around no-fuss, effective exercises that can be done anywhere. One \u2018powerful core and stability exercise\u2019 she swears by is alternating bodyweight clock taps. \u2018This movement helps strengthen the muscles that keep you stable, balanced and moving well as you age,\u2019 Joan explains. <\/p>\n

Bodyweight clock taps benefits<\/p>\n

Think they look too simple? That\u2019s the point. Joan is adamant that \u2018You don\u2019t need complicated workouts to start getting stronger. Sometimes the most effective movements are the simple ones you do consistently.\u2019<\/p>\n

According to Joan, regularly performing bodyweight clock taps help: <\/p>\n

\u2018Strengthen your core which supports your spine and reduces strain on your lower back.\u2018Improve balance and coordination, helping you stay steady on your feet.\u2018Increase hip stability, which supports your knees and joints.\u2018Build functional strength for everyday movements like stepping, turning and reaching.\u2018Help reduce fall risk by improving control and body awareness\u2019\"joan<\/p>\n

@trainwithjoan\/instagram\/\/Instagram<\/p>\n

How to do bodyweight clock taps<\/p>\n

Find a demo from Joan above, along with instructions for how to do them with proper form below.<\/p>\n

Stand on one leg with a slight bend in your supporting knee and brace your core. Keeping your hips level, reach your free foot forward to lightly tap the floor in front of you (12 o’clock), then return to the centre. Continue tapping to different “clock” positions\u2014such as 3, 6 and 9 o’clock\u2014maintaining your balance and control throughout. Complete all reps on one leg before switching sides. <\/p>\n

Form tip: Move slowly and focus on staying stable. The goal is controlled movement, not how far you can reach.<\/p>\n

How many reps and sets to do<\/p>\n

Joan shares her advice, according to your fitness level. <\/p>\n

Beginners: \u20183 taps per leg x 8-10 reps\u2019 Intermediate: \u20183 taps per leg x 10-12 reps\u2019 Advanced: \u20183 taps per leg x 12-15 reps\u2019 \"woman<\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

\"Headshot<\/p>\n

As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0\u00a0<\/p>\n