As we age, keeping our midsection firm becomes increasingly challenging. After decades of helping clients transform their bodies, I’ve developed a set of standing exercises specifically designed for those over 50. These moves will help you reclaim your core strength without requiring you to get down on the floor. Try these four effective exercises that can fit into any schedule and start seeing results in just weeks.
Why Your Body Changes After 50
After 50, people naturally experience a slower metabolism, hormonal shifts, and decreased muscle mass – all contributing to the challenge of maintaining core strength and a flat stomach. These natural changes make burning calories more difficult, often leading to weight gain, particularly around the abdominal area. Additionally, core muscle fibers around the abdomen shrink and become more flexible with age, especially without regular strength training.
Why Standing Exercises Work Better For You
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Standing exercises are particularly beneficial because they incorporate balance and stability training while working the core. Unlike other workouts, these exercises are more functional, replicating everyday movements that require core strength. They can also be easily modified for various fitness needs – making them accessible for a wide range of ability levels.
Exercise 1: Standing Side Crunches For Your Obliques
Proper form: Stand with your feet shoulder-width apart. Interlock your fingers behind your head. Engage your core and bend one elbow to the hip on the same side. Stand back up straight and repeat with the opposite side.
Recommended routine: Perform two to three sets with 10 to 15 reps each, aiming to do this exercise two to three times per week.
Target muscles: This exercise specifically targets the oblique muscles to help with rotational movement and core stability.
For beginners: Focus on controlled movements rather than speed or depth of the bend. You can also start on a bench for added support while you work towards a standing workout.
Make it harder: Increase the range of motion, add resistance bands or medicine balls, or utilize an unstable surface to stand on. You can also try standing bicycle crunches or standing knee tuck extensions.
Exercise 2: Wood Chops To Power Up Your Core
Proper form: Stand with your feet hip-width apart with a slight bend in your knees. Hold a medicine ball in both hands next to one hip. Swing the ball on a diagonal angle towards the opposite angle with your arms straight. Raise the ball until it’s above your shoulder with a slight pivot on the opposite foot. Extend the ball in the air over your shoulder until your legs are straight, then bring it back down to the starting position. Repeat on the opposite side.
Recommended routine: Perform this exercise two to three times per week with three to five sets of eight to 12 reps per side.
Target muscles: Wood chops work the obliques and transverse abdominis as the motion forces them to stabilize and create rotational force during the diagonal movement. By twisting against resistance, the muscles work both to move and to stabilize – making this effective for building rotational strength and power.
For beginners: Focus on controlled, slow movements with lighter weight. You don’t need to go through the full range of motion at first – work your way up to it.
Make it harder: Try heavier weight, add resistance, incorporate a squat or lunge, or speed up the motion for more challenge.
Exercise 3: Crossover Toe Touches For Total Core Control
Proper form: Stand with your feet shoulder-width apart. Place your arms straight out to your side at shoulder height. While keeping your legs and arms straight, take one arm and reach across your body to the opposite leg. Bring it back to the start position and alternate arms with each repetition.
Recommended routine: Do this workout two to three times a week with two to three sets of 10 to 15 reps.
Target muscles: Crossover toe touches challenge your core’s ability to control rotation and maintain stability through dynamic movement. It requires the body to twist and stabilize by engaging the core muscles and obliques.
For beginners: Reduce your range of motion and add a slight bend in the knees.
Make it harder: Add resistance, incorporate dynamic movements, or modify your stance by widening it.
Exercise 4: High Knees To Activate Your Deep Core
