{"id":628434,"date":"2026-09-18T10:18:12","date_gmt":"2026-09-18T10:18:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/628434\/"},"modified":"2026-09-18T10:18:12","modified_gmt":"2026-09-18T10:18:12","slug":"fitness-icon-joan-macdonald-80-swears-by-this-simple-exercise-to-build-a-strong-core-no-gym-required","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/628434\/","title":{"rendered":"Fitness icon Joan MacDonald, 80, swears by this simple exercise to build a strong core \u2013 no gym required"},"content":{"rendered":"

If you aren\u2019t aware of the absolute powerhouse that is Joan MacDonald<\/a>, let us have the pleasure of introducing you. An inspiration to us all, Joan hadn’t even entered a gym until she was 70, but has since completely transformed her health and fitness through exercise. <\/p>\n

Now, when she\u2019s not busy being an all-round Instagram fitness legend (which is most of the time, to be honest) and promoting the far-reaching benefits of strength training<\/a>, Joan helps other women embark on their own fitness journeys with her online training platform Train With Joan<\/a>.<\/p>\n

Because she knows first-hand how overwhelming starting to strength train can be, Joan\u2019s workouts are designed to be hassle-free and easy to follow. And she often posts online about simple exercises that women can do anywhere to build functional strength<\/a>; no gym required. <\/p>\n

One such exercise is incline shoulder taps, which she notes on Instagram<\/a> \u2018might look like a simple gym move, but [are] one of the best things you can do if you\u2019re tired of struggling to reach the top shelf or feeling \u201cclicky\u201d and stiff in your shoulders.\u2019 <\/p>\n

\u2018This movement helps stabilise your joints, strengthens your deep core and makes everyday reaching and lifting feel so much lighter throughout your day.\u2019<\/p>\n

Why incline shoulder taps are so effective<\/p>\n

According to Joan, incline shoulder taps can help: <\/p>\n

Help ease stiff, ‘clicky’ shoulders by waking up the small stabilising muscles that protect your jointsBuild anti-rotational core strength, which can help you control your torso when you\u2019re off-balance Improve your posture by strengthening the muscles that keep your chest open and shoulders backMay reduce wrist strain by using an incline, making it much friendlier than floor planksEngage your core as you stabilise your body, helping with overall balance<\/p>\n

Building strength is crucial for healthy ageing \u2013 but this exercise can help support your strength, stability and balance.<\/p>\n

\u2018When I first started, I felt wobbly and I worried I\u2019d lost that steady strength for good,\u2019 Joan notes. \u2018But I kept showing up, one tap at a time, and that\u2019s what made the difference. You don\u2019t need to be an athlete to start; you just need to decide that you\u2019re worth the effort.\u2019 <\/p>\n

How to do incline shoulder taps\"ImageStart by standing with your feet hip-width apart and your hands on an elevated, stable surface. In the gym, you can use a bench, but if you\u2019re at home, a countertop or wall can work. Step your feet back until your body forms a straight line from the crown of your head to your heels. Engage your core and gently squeeze your glutes.In a controlled motion, keeping your hips as still as possible, lift one hand to tap your opposite shoulder and pause for one second before returning to the start. Repeat on the other side. How many reps and sets should you do?<\/p>\n

Depending on your experience level, Joan recommends doing the following number of reps and sets: <\/p>\n

Beginner: 8-10 reps per side \u00d7 2 sets Intermediate: 10-12 reps per side \u00d7 3 setsAdvanced: 12-15 reps per side \u00d7 3-4 sets<\/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

\"oyinda\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n