Geri Horner’s 10-Minute Core Boxing Workout at 51

Embracing Fitness After 50: Geri Horner’s Inspiring Boxing Journey

Age should never be a limit when it comes to fitness. At 51, Geri Horner, a former member of the Spice Girls, shared her boxing journey on Instagram, demonstrating that it’s possible to stay active and fit at any age. With the guidance of her personal trainer, Paul Carroll, Geri has embraced a new way to maintain her health and confidence.

The Power of Boxing for Midlife Women

Paul Carroll has spent two years training Geri, focusing on functional boxing drills that enhance core stability and improve posture. He emphasizes how boxing is not just a powerful workout; it’s also empowering. “It’s about strength, rhythm, and confidence,” Geri explains. Carroll’s approach combines low-impact movements, resistance training, and restorative recovery exercises—ideal for women over 50.

Boxing offers numerous benefits, especially for those in midlife. According to Carroll, it can help maintain lean muscle mass, improve bone density, balance, coordination, and cardiovascular health—all without the joint strain associated with high-impact activities. Furthermore, engaging in these dynamic movements aids cognitive functions like reaction time and decision-making.

Core Training: A Foundation for Strength

A significant focus of Geri’s workouts is core training, crucial for improving balance and reducing the risk of falls. A strong core is vital not only for boxing—where power stems from core strength—but also for maintaining good posture and alleviating lower back pain.

To help you incorporate elements of boxing into your fitness routine, Carroll has designed three 10-minute core workouts tailored to different fitness levels. These workouts require no equipment and can be easily done at home.

Beginner Boxing Core Workout

Instructions: Perform each exercise for 45 seconds, resting for 15 seconds between moves.

1. Dead Bug: Lie on your back with arms and knees raised. Slowly lower one arm and opposite leg while keeping your lower back flat on the floor.
2. Plank Hold: Maintain a forearm plank, ensuring your body forms a straight line. Keep your hips level and engage your core.
3. Standing Knee Raises: Stand tall and lift one knee at a time towards your chest, tightening your core as you do.
4. Glute Bridge: Lie on your back, knees bent and feet flat. Lift your hips, squeezing your glutes and engaging your core.
5. Side Plank (20 seconds each side): Support yourself on one forearm and side of your foot, keeping a straight line from head to heel.

Optional Finisher: Knee-supported plank hold – hold a plank with your knees down for controlled core engagement.

Intermediate Boxing Core Workout

Instructions: Perform each exercise for 50 seconds, resting for 10 seconds in between.

1. Plank Knee Tucks: From a plank position, draw your knees towards your chest while keeping your hips steady.
2. Bicycle Crunches: Lie on your back and alternate your elbow to an opposite knee in a rhythmic manner.
3. Russian Twists: Sit with knees bent, lean back slightly, and rotate your torso side to side.
4. Bent-Knee Leg Lowers: Lie on your back with knees bent and feet raised, slowly lowering your knees to the floor while keeping your back flat.
5. Side Plank with Hip Lifts: In a side plank, gently lower and raise your hips to strengthen your obliques.

Finisher: Hollow hold (bent knees) – lie on your back, lift your knees and shoulders slightly, holding tension in your core.

Advanced Boxing Core Workout

Instructions: Complete each exercise for 60 seconds, with a 10-second rest between moves.

1. V-Sit Hold: Lean back slightly, lift your legs, and keep your chest up while bracing your core.
2. Fast Mountain Climbers: From a plank position, quickly draw your knees forward while maintaining a tight core.
3. Flutter Kicks: Lie on your back and alternate small, controlled lifts of each leg near the floor.
4. Russian Twists with Punch Reach: Rotate side to side and extend your arms as if throwing punches to build rotational strength.
5. Alternating Toe Touches: Lie on your back and reach towards the opposite foot as you lift your shoulders off the ground.

Finisher: Alternating plank reach – from a plank position, reach one arm forward at a time, keeping your hips stable.

Coaching Tips for Core Training

• Focus on control rather than speed.
• Brace your core as if preparing to absorb a punch.
• Remember that boxing core training emphasizes stability, rotation, and endurance—not just visible abs.
• If any movement feels uncomfortable, reduce the time or slow down the tempo.

Conclusion

Geri Horner’s journey showcases that fitness can be an empowering part of life at any age. Boxing not only enhances physical strength and coordination but also boosts confidence and overall well-being. By incorporating these core workouts into your routine, you can embrace the benefits of fitness while having fun. Remember, it’s never too late to start evolving your fitness journey!