Sheathing: 5 winning exercises to practice after 50

By combining these different essential movements, you will strengthen your tone and your silhouette from head to toe.

The advantage of sheathing? It consists of varied and non-traumatic exercises for the joints that mobilize the body as a whole or specific areas (back of the arms, for example). We adapt the movements to our level by modulating the time and intensity of the sessions. With a daily practice of 20 to 30 minutes, the benefits are visible from 15 days, especially on the legs.

1. The chair... without a chair

Objective. Shaping the thighs, especially the quadriceps which support our knees.

Position. Standing, back against the wall, feet forward, hip-width apart, lower your pelvis until your thighs are parallel to the ground as if you were sitting. Breathe normally, hands along the body.

Session: Hold 30 seconds to 1 minute. Rest 30 seconds to 1 minute. Do 3 to 5 sets.

Easier variant. If you need to take the pressure off the legs, pull your butt up a bit along the wall.

2. Wall push-ups

Objective. Redraw biceps and triceps.

Position. Standing 70 cm from a wall, back straight, feet together, place your hands flat on the wall, spreading your arms slightly beyond shoulder width. Arms outstretched, exhale by contracting the stomach and buttocks then inhale by bending your arms to get as close as possible to the wall then stretch again while exhaling.

Session. 10 push-ups. Rest 30 seconds. Perform 1 to 3 sets.

More difficult variant. As the sessions progress, aim for the challenge of 50 or even 100 push-ups per day.

3. Roll-up abs

Objective. Strengthen the transverse, deep muscle of the abdominals which supports viscera and genitals.

Position. Sit on the floor, legs slightly bent, toes towards the ceiling. Gently lower your chest to the ground until you reach your point of resistance. Maintain the position without forgetting to breathe, shoulders low, arms stretched forward, pelvis retracted (retroversion).

Session. Hold 30 seconds to 1 minute. Rest 30 seconds to 1 minute. Perform 1-3 sets.

Easy variant. Sitting straight on a chair, driving, in the bus, inhale then exhale contracting the abs to “suck” the navel towards the backrest. 15 to 30 repetitions, as soon as possible.

4. Static pelvic lift

Objective. Tone the lower back, hamstrings (back of the thighs) and glutes.

Position. Lying on your back, arms along your body, knees bent, heels on the ground and toes pointing to the ceiling: exhale contracting your abs and glutes to lift your pelvis and back.

Session. Hold 30 seconds to 1 minute. Rest 30 seconds to 1 minute. Repeat the exercise 3 to 5 times.

More difficult variant. Raise and lower the pelvis without touching the floor, keeping the abs and glutes contracted. 15 to 30 seconds, 1 to 3 sets.

5. The kneeboard

Objective. Strengthen abs, glutes, thighs, arms and shoulders.

Position. Kneel on the ground on the forearms, the tips of the feet resting lightly on the ground or unstuck. The elbows are aligned under the shoulders so that the body forms a line parallel to the ground between the shoulders and the hips.

Session. Hold 30 seconds to 1 minute. Rest 30 seconds to 1 minute. Do 1 to 3 sets.

More difficult variant. Try the classic plank resting on your elbows and toes. Hold for a few seconds then gradually increase the duration of the exercise.

Thanks to Adams Soulaimane, state-certified coach (erasportcoaching.com) and author with Jessica Xavier of My sheathing notebook (ed. Solar).