Now at age 80, MacDonald has transformed her health by shedding three stone and building significant muscle, leveraging her online platform Train With Joan to guide other women through accessible, minimal-equipment exercises.
Incline Shoulder Taps for Joint Stability
According to Women’s Health UK, MacDonald highlights incline shoulder taps as a primary movement for individuals struggling to reach top shelves or dealing with stiff, clicky joints. The exercise helps stabilize joints, strengthen deep core muscles, and make daily reaching feel lighter. To perform the movement, stand with feet hip-width apart, place hands on an elevated stable surface like a bench, countertop, or wall, and step feet back into a straight line. Engage the core and glutes, then lift one hand to tap the opposite shoulder while keeping the hips as still as possible. MacDonald recommends varying sets by experience level: beginners can complete 8 to 10 reps per side for 2 sets, intermediates aim for 10 to 12 reps across 3 sets, and advanced practitioners perform 12 to 15 reps for 3 to 4 sets.
Bodyweight Clock Taps for Balance
This movement strengthens the core to support the spine, reduces lower back strain, increases hip stability, and lowers fall risk by boosting coordination. To execute the movement, stand on one leg with a slight knee bend, brace the core, and keep hips level while reaching the free foot to tap the floor at 12 o’clock, 3 o’clock, 6 o’clock, and 9 o’clock. MacDonald advises beginners to complete 3 taps per leg for 8 to 10 reps, intermediates for 10 to 12 reps, and advanced users for 12 to 15 reps.
Pro Tips for Aging Strength
Frequently Asked Questions
Who is Joan MacDonald?
Joan MacDonald is an 80-year-old fitness icon and founder of Train With Joan who began her fitness journey at age 70 and now coaches other women in functional strength.
What equipment is needed for incline shoulder taps?
According to Women’s Health UK, no gym equipment is required; practitioners can use a bench, countertop, or even a wall.
How do bodyweight clock taps improve stability?
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