4 Simple Standing Exercises for Strength and Stability
Why Focus on Core Muscles After 50?
You benefit from core strength throughout life, but it becomes particularly important as you get older. Having a strong core can help protect you from injury, such as falls. It will also help you continue to move and maintain stability as you do.
Standing exercises are some of the best ways to build up that core and lower body strength. Here are some of our favorites.
What is the Core?
First, let's clear up a common misconception. When people hear "core muscles," they might automatically think of the abdomen or stomach. The core is more complex than one group of muscles.
The core consists of:
The front of the stomach (rectus abdominis)
The muscles on the sides (internal and external obliques)
The muscle around the spine (transverse abdominis)
The hip muscles (gluteus minimus, gluteus maximus and gluteus medius)
The lower back muscles (extensor muscles)
The body core is what stabilizes your spine and supports your frame. The core serves as a central point and links the upper and lower body together.
The core muscles can deteriorate with age, starting as early as the mid-30s. By the time you are a senior, these muscles may shrink and be less flexible. That can contribute to poor balance and limited mobility.
Simple Standing Core and Lower Body Workout
It is not difficult to strengthen that core with the right exercises! You can do these at home without any equipment.
How the Routine Works
The only thing you need is a sturdy chair and enough space to exercise.
You do two sets in this routine. The average goal is ten reps on each side. After the first set, lower the reps to nine if you struggle to breathe. If you are breathing easy, increase them to 12 for the second round.
How to Do These Standing Exercises
Abductions
Stand with your feet shoulder-width apart and your hands on your hips. Push your left leg out toward the side. Keep your foot flexed with the sole facing the floor. Push out as far as possible and then return your foot to start.
If you struggle to balance, try putting your hands out to your sides to help. Do ten repetitions per side.
Standing Bicycles
Stand with your feet shoulder-width apart. Place your hands loosely behind your ears with your palms facing front.
Lift one knee up to waist height or as high as possible. At the same time, bend forward, bringing the opposite elbow toward that knee. Return to start and repeat the movement on the other side.
As you do the exercise, squeeze your core and keep your back straight. Do ten reps on each side.
Squats and Calf Raises
Stand with your feet a little more than shoulder-width apart. Your hands should be at your sides.
Squat down as if you are going to sit on a chair. Raise your hands up and touch them together around chest height.
As you push out of the squat and straighten your legs, raise up on your toes. Do ten reps.
Mountain Climbers
Place your hands on each side of the chair with your legs back and raised up on your toes.
Bring one knee up toward the chair. Move slowly as you squeeze your core. Return your leg to start and repeat the movement on the other side. Do ten reps on each side.
Discover More Workouts with Mighty
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