No sports hall, no equipment. These five bodyweight moves will strengthen your back after age 55.
Bodyweight can provide an effective workout for any level of client without the use of gym machines. These are 5 exercises from STOTT PILATES This standing and supine bodyweight training workshop is designed to strengthen and tone you from the ground up. No additional equipment or external resistance is required, which means no expensive gym equipment is needed either. Not only will these exercises strengthens your back, but they also improve your balance and keep you on your toes after 55.
Exercise 1: Standing Ab Curl
This is a great exercise to strengthen your core without doing a series of crunches on the floor. A stronger core also leads to a stronger back.
Focus: Low to moderate balance problems
Start: Standing, feet apart, hands behind the head
Exhale: to prepare
Exhale: Brace the upper body with quick, forced exhalations
Exhale: Come back
Repeat: 10x
To strengthen: Add an alternate knee lift to deepen the connection to the core and further balance.
Exercise 2: Quad Knee Circles
This exercise starts from standing and involves rolling into a standing position.
Focus: Difficulty rotating to stabilize the trunk and pelvis during unilateral leg movement
Start: Stand, feet apart, arms extended by the sides
Exhale: Nod the head and roll the spine down
Exhale: Extend the arms on the floor to a pike position, then bend the knees and lower just above the floor.
Exhale: Lift one knee to the side, then rotate the leg back to extend the knee
Exhale: Bend the knee to return
Repeat: 4 times in each direction on each side
Exhale: Extend the knees to a peak, then bring the hands back to the feet
Exhale: Twist from tail to head
Repeat: the entire 2x series
Exercise 3: Preparation of high money
This kneeling exercise helps stretch the hip flexor muscles, which can get tight after sitting for long hours.
Focus: Stretches the anterior wall of the spine and front of the pelvis, challenging eccentric abdominal control for trunk support and pelvic stability.
Start: Knees, pelvis and spine neutral, one hand extended to the side, the other hand on the back of the thigh
Exhale: Extend the arm above the head and stretch the spine and hamstrings
Exhale: Returning to vertical, lowering the arm to the side
Repeat: 4x per side
After the last rep: squat down to curl your abs through your thighs
Exercise 4: Supine bridge
Sitting for long periods of time also causes blockage of the kidneys. Working the hip extensors concentrically helps to wake up the “sleeping” hamstrings
Focus: Stabilize the pelvis and lower trunk while strengthening the hip extensors
Start: Lie on your back, legs in a row, closer to the shins, arms extended at the sides
Exhale: Prepare
Exhale: Extend the hips and lift the pelvis to create a long line from the knees to the shoulders
Exhale: stay
Exhale: Return the bowl to the floor
Repeat: 8x
To strengthen: Hold the bridge position and begin to lift one knee, the other leg, while keeping the pelvis still and stable.
Exercise 5: Twist Plank
This not only strengthens the core in the plank position, but also challenges shoulder and spine mobility
Focus: Upper body strength and stability, arm strength, spinal mobility
Start: Board position, feet away from shoulders, pelvis and spine neutral
Exhale: Prepare
Exhale: Raise one arm to the ceiling, twist your torso to the side, and maintain neutral
Exhale: Back to the board
Repeat: 3 times on one side, alternately
To strengthen: Add push ups to the side before and after the turn
Improving core strength leads to a stronger back. These bodyweight exercises will challenge your balance and give you a total body workout to help you maintain good posture after 55.
Lisa Morton, BSc, CPT
Lisa Morton, BSc, CPT, PMA®-CPT, is a STOTT PILATES® Certified Trainer specializing in Pilates, Fascial Movement and Oncology Exercises at the Apple Club in Idaho Falls. Read more about Lisa
