Compound exercises target several muscle groups simultaneously and provide an effective approach to developing overall body strength. Liz Hilliard is a 71-year-old fitness instructor who created the Hilliard Studio Method. She claims to have more strength today than she possessed at age 40. Because of her substantial background working with people over 50 years old I requested that Liz recommend her preferred compound exercises for developing total body strength. She provided five exercises listed below. The only equipment required is a long resistance band and some open space to perform them.
Squat and biceps curl
Get the Fit&Well Newsletter Start your week with practical workout ideas & health tips delivered to your inbox. Contact me with news and offers from other Future brands. Receive email from us on behalf of our trusted partners or sponsors. By submitting your information you agree to the Terms & Conditions & Privacy Policy and are aged 16 or over. Stand with your feet hip-width apart on the middle of a resistance band while holding the ends in your hands at your sides. Push your hips back & bend your knees to squat down while simultaneously bending your elbows and pulling the band up to your shoulders for a biceps curl. Stand back up and return your arms to your sides.
Lunge and deltoid raise
Stand up and position the resistance band beneath your left foot while gripping both ends with your hands. Move your right foot backward and bend your right knee downward as you lift both arms outward to each side with your palms turned toward the ground. Try to raise your hands until they align with your shoulder height to create a T shape with your body. Press down through your front foot to return to a standing position as you bring your arms back down. Complete this movement 5-10 times before changing to the opposite side.
Triceps squat
Start by standing with your feet placed at hip width on the center of a resistance band while gripping both ends at your sides. Lower yourself into a squat by pushing your hips backward and bending your knees as your chest moves toward the ground with your elbows tucked close to your body. While staying in the squat extend your arms straight behind you and keep your palms turned inward. Bend your elbows once more as you return to standing position and perform the movement again.
Reach to plank
Start by standing up straight and lifting both arms above your head. Move your hips backward while bending at the knees until you are in a squatting position. Put both hands flat on the ground directly below your shoulders. Move one leg behind you and then move the other leg back so you are holding a plank with your body forming a straight line from your shoulders down to your heels. Bring both feet forward again to return to the squatting position and then stand up while reaching your arms overhead once more.
Glute bridge
Lie down & bend your knees while keeping your feet flat on the floor. Tuck your tailbone in and tighten your core muscles. Push your feet down into the floor and lift your hips up slowly while your mid-back stays on the mat. Bring your hips back down to the mat by lowering one vertebra at a time.
