5 Standing Exercises to Regain Core Strength After 60

These exercises help build a strong and flexible core.

After age 60, strengthening your core should be your top exercise priority. Because we all start muscle loss every year after you turn 30, ensuring your core is strong means you can continue to live an active and independent life. We spoke to an expert who offers five standing exercises you may do better to rebuild a stronger core than planks after 60.

“Basic standing exercises good for people over 60 because they teach functional stability, which is more important in real life. We don’t do our daily work lying on the floor. And some people over 60 may have arthritis or surgery that makes it difficult to get down on the floor,” he says. Director TiuLicensed Physical Therapist in New York and Founder and CEO of Restore Plus PT.

Press Paloff standing

“Palloff standing presses use the core and hips to resist rotation. This is important because we do a lot of rotational activities in our daily lives,” Tiu explains.

1. Stand tall, perpendicular to the anchor point, feet hip-width apart, and gently bend at the knees.
2. Hold the cable at chest level.
3. As you extend your arms in front of you, inhale and resist the twist.
4. Return your arms to the starting position.

Standing oblique crunch

“The standing mid-squat works on the lateral back and is aimed at the obstacles,” Tiu tells us.

1. Start by standing tall with your feet shoulder-width apart and hands behind your head, elbows wide.
2. Activate your core and lift your left knee toward your left elbow as you press your torso to the side and keep your chest high.
3. Use to lower the control.
4. As you press your torso to the side, lift your right knee toward your right elbow.

Standing dead bug

“The standing deadlift teaches anti-rotation and deep core control without spinal flexion. It also works on coordination of opposite limbs,” Tiu said.

1. Stand tall with your feet hip-width apart.
2. Strengthen your core.
3. While keeping your torso straight, raise one knee to hip height.
4. At the same time, raise your hands above your head.
5. Slowly extend the raised leg forward while lowering the opposite arm to reach it forward.
6. Return the arm and return the head to the starting position.
7. Switch sides.

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Standing bird dog

“The standing bird dog simultaneously works the core, posterior chain (glutes and back), and single-leg balance. This is helpful for preventing falls,” Tiu explains.

1. Start standing tall with your feet hip-width apart and arms at your sides.
2. Engage your core while maintaining a neutral spine.
3. Shift your body weight to one leg and keep a slight bend in your standing knee.
4. Hinge forward slightly at the sides and lift the opposite leg straight up behind you.
5. At the same time, bring the opposite arms forward.
6. Keeping the base level.
7. Hold for a moment before returning to the starting position.

Storage of suitcases

“Luggage holds work on core and core lateral strength, like carrying a bag, groceries, or anything we hold with one hand,” Tiu says.

1. Stand up straight and hold a dumbbell in each hand by your side.
2. Keep your feet hip distance apart.
3. Engage your core and keep your shoulders level.
4. Stand still and hold your position.

Alexa Mellardo