Skip the crowded gym class and do these five trainer-approved standing moves for a firmer midsection.<\/p>\n
Think back to the last core-focused fitness class you took (or considered taking). There\u2019s a good chance it involved a lot of time on the floor doing crunches, twists, and fast-paced ab moves performed lying on a mat, often at a tempo that leaves your lower back aching more than your abs. While group classes can be a fantastic way to stay social and active after 60, many of them aren\u2019t designed with an aging midsection in mind.<\/p>\n
The issue is that most traditional core exercises rely on repeated spinal flexion, the same crunching, curling motion, done over and over at a fast pace. Studies<\/a> suggest that this repetitive lumbar flexion can damage back tissue, and for aging backs that may already be a little sensitive, that pattern can create more soreness than strength. Plus, for anyone dealing with joint stiffness or poor balance, getting down to the floor and back up again can feel like a workout in itself before the real class has even started. Research<\/a> shows that fear of falling, including worry about difficulty getting up from the floor, is one of the most significant barriers that keeps older adults from exercising at all.<\/p>\n The good news? Standing core exercises<\/a> can help strengthen your core without requiring you to get on the floor. To learn more, we spoke with James Brady, CPT, a certified personal trainer at OriGym<\/a>, who shares his top five standing exercises designed specifically to firm your midsection after 60. Read on for the moves and detailed step-by-step instructions. Then, when you\u2019re done, be sure to check out these 4 Chair Exercises That Restore Sit-to-Stand Strength Faster Than Squats After 65<\/a>.<\/p>\n \tStanding Knee Drives<\/p>\n Standing knee drives fire up your deep core and hip flexors while keeping you upright and supported. \u201cLifting one knee at a time forces your midsection to engage to keep you steady, so you\u2019re building stability and strength at once,\u201d Brady explains. \u201cBracing your stomach gently, as if preparing for a light tap, is what turns a simple knee lift into real core work.\u201d<\/p>\n How to do it:<\/p>\n Stand tall with your feet hip-width apart. \tStanding Side Crunches<\/p>\n Standing side crunches shift the focus to your obliques, which are the muscles along the sides of your waist that help you twist, bend, and stay upright. \u201cBringing one knee up toward your elbow on the same side creates a controlled contraction through the side of the torso, without any floor work,\u201d Brady says. \u201cKeeping the movement steady rather than rushing it is what makes each rep count.\u201d<\/p>\n How to do it:<\/p>\n Place your hands lightly behind your head and stand tall.
\nBrace your core as if getting ready for a light tap to the stomach.
\nLift one knee toward your chest.
\nLower your foot back down with control.
\nAlternate sides for two to three sets of 10 to 12 reps per leg.
\nRest for 45 to 60 seconds between sets.<\/p>\n
\nBring one knee up toward your elbow on the same side.
\nSqueeze for one to two seconds through the side of your torso.
\nReturn to the starting position with control.
\nRepeat on the other side for two to three sets of 10 to 12 reps per side.
\nRest for 45 to 60 seconds between sets.<\/p>\n