4. Standing march

Helps build a strong core to enhance balance and stability and improve posture.

Stand with your feet hip-width apart, knees slightly bent, ribs over your hips. Keeping your hips level, lift one knee after the other to march in place. “To add an extra balance and core challenge, extend your arms forward or overhead,” suggests Jill Drummond, vice president of fitness at Bodybar Pilates in Fort Worth, Texas. ​

Start with 30 seconds and work your way up to 1 minute.

illustrated gif of a woman performing a supported side leg lift

To strengthen your outer hip muscles, work in a set of supported side leg lifts.

Remie Geoffroi

5. Supported side leg lift

Balance can decline with age, but it is important for fall prevention. “This targets the outer hip muscles, which play an important role in stability,” says Kevyn Zeller, founder of New York City’s KZ Pilates. ​

Hold on to a wall with your right hand. Shift your weight onto your right leg.Lift your left leg straight out to the side. Lower it back down slowly, then repeat.

Do 5 to 8 reps on each side.

illustrated gif of a woman performing standing heel raises

Standing heel raises boost foot and ankle strength, both of which are important for balance.

Remie Geoffroi

6. Standing heel raises

“Foot and ankle strength are the absolute foundation of our balance and play a massive role in fall prevention,” says Adefemi Betiku, a physical therapist and an instructor at Club Pilates in New York City.

Stand facing a wall or the back of a sturdy chair, lightly resting your fingertips on it for balance. Have your feet parallel and hip-width apart.Inhale to prepare, and as you exhale, press evenly into the balls of your feet to lift your heels off the ground, growing as tall as possible.Inhale to slowly lower your heels back down with absolute control — do not let gravity drop you.

Perform 2 sets of 15 repetitions.

illustrated gif of a woman performing banded pull-aparts

Band pull-aparts help keep you upright and improve posture.

Remie Geoffroi

7. Band pull-aparts

Poor posture can lead to neck, back and spinal pain, and affect your breathing, mobility and even your mood. This move helps to keep you upright by strengthening the upper back, shoulders and postural muscles while opening the chest and improving spinal alignment.

Stand tall, holding a light resistance band in front of you at shoulder height.Open your arms wide, so your body is in a T-shape, then add 5 to 8 small controlled pulses backward, feeling your shoulder blades gently draw together.Slowly return to the starting position, focusing on keeping your chest open and your neck relaxed.

Do 2 sets of 15 repetitions.