Empowering Core Workout for Older Women, Functional Training at Home | 5 Minute Friday FIX

Level TWO | NO squats, NO repeat, NO equipment | FUNCTIONAL training

Killer Bs, let’s chat about something serious: in your lifetime, there’s the possibility that you’ll FALL.

This workout is all about strengthening your core to get BACK UP ON YOUR FEET, and the time to practice it is NOW, before you need it.

I know you don’t like floor work, but being able to get up and down from the ground is *critical* functional training for independent living.

With five minutes of practice, you can learn how to roll from side to side, how to sit upright from a supine (on your back) position, and (most importantly) how to use your abs and glutes to rise from the ground.

Complete each exercise for 30 seconds – one minute

Baby Rolls
Leg Ups
Knee Position Spiderman Sprawls
Standing Up

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19 Responses

  1. Thank you for showing me how to gracefully get down on the ground and reverse it to get back up again, plus gave my abs an excellent workout. Yeh Pahla B Fitness.

  2. Mala Maurer says:

    soooooo that's what Squats are and shells are for!! OMG

  3. Alissa Smith says:

    What wise and wonderful lesson for life.

  4. I did 10-12 more of the last one: squat down and use core to get up from squat. 10-12 because I lost count πŸ™‚ Felt it in my lower back a little, so there is more work to do focussing on my core. Thank you. I heard you refer to this many times in last week Q and A so I thought I would try it again with a little different mind set. Thanks, its bookmarked. Maybe as soon again as tomorow!

  5. Thank you! Thank you! Thank you, Pahla! Tomorrow I will start adding this to my daily workouts! So looking forward to becoming stronger! You are the best!

  6. Karen Cates says:

    Experienced operator error riding my bike a couple of weeks ago when I hit some gravel and went down to the ground on my left side. Thankful I could get up and that I only had superficial scrapes and bruising. I will be celebrating my 63rd birthday tomorrow. πŸ™‚

  7. Erica Martin says:

    Loved this! Definitely adding it to my favorites so I can do it periodically…

  8. A really nice one, I'm going through shoulder/neck PT and looking for interesting stuff to do for movement. Rolling felt fantastic, thanks for this!

  9. jpk ko says:

    Wow – this is great Pahla! So many people can benefit from practicing these moves.

  10. great video! definitely sharing

  11. Amy F says:

    Excellent video!!! Thank you for this timely message. We don't think about what can happen in an emergency. and as we are aging falls are more likely. I liked practicing this, and will share so others can learn as well πŸ™‚

  12. Is there no limit to how much thought you are putting into us being our best selves✨ Dude! This is ingenious! Amazing job PahlaπŸ™ŒπŸΌπŸ™ŒπŸΌπŸ™ŒπŸΌ
    And thank you❀️

  13. Fran Dodds says:

    Loved this. I think it's important to do precautionary exercise, but I fell badly on ice in my 40s, can see that I am fitter and stronger since then.

  14. I loved this thank you! I’ve fallen a few times off my bike and tripping over shoelaces πŸ€¦πŸ»β€β™€οΈ I know getting up was always the hardest after. And I’ve had hip surgery so getting up sometimes can be hard. These are great ways to get up without hurting myself πŸ‘πŸΌ

  15. Einalem Ong says:

    Yay! Adding this to my list.

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