As you age, it becomes increasingly important to maintain your strength in the core muscles associated with stability and balance. Core strength is not only essential for many everyday tasks but is also a key to reducing the risk of falling. Spending just a few minutes each day on some simple core exercises can help you increase your overall strength, reduce your risk of falling and maintain your independence for years to come. Below we have shared 5 core exercises that can help improve your balance.
#1 – Sit to Stand
Begin in an upright sitting position on a chair or bench, with both feet flat on the floor. Maintain good alignment with your head, shoulders, and hips. Place your arms either at your sides or extend them in front of your body at shoulder-height. Engage your core and tighten your glutes, then raise to a standing position. Lower your seat down to return to the starting position and repeat the movement.
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Start off with 1 set of 5-10 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to engage your core and strengthen your glutes and leg muscles.
#2 – Side Bend
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your arms at your sides. Contract your core and bend your upper body to one side. Do not arch or hunch your back. Return to the starting position and repeat the movement on the opposite side.
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Start off with 1 set of 10 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to strengthen your core.
#3 – Hip Hinge
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands by your ears. Engage your core muscles. Slightly bend your knees and pivot through your hips to bend your upper body forward, ideally to be parallel to the ground. Raise back up to the starting position and repeat the movement.
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Start off with 1 set of 10 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to strengthen the core and hip muscles associated with maintaining balance.
Alternative Exercise:
To make this exercise more challenging, do a single-leg hip hinge. Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands by your ears. Engage your core muscles and place all your weight on one foot. Slightly bend your supporting knee and pivot through your hips to bend your upper body forward, ideally to be parallel to the ground. Keep your hips square to the floor. Raise back up to the starting position and repeat the movement.
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Start off with 1 set of 5 repetitions on each side.
#4 – Bridge
Lie on your back with your knees bent and feet flat on the floor. Place your arms at your sides, relaxing your upper body. Engage your core muscles and push from your heels to lift your hips, squeezing your glutes at the top position. Lower your hips down to the starting position and repeat the movement.
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Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to improve core strength.
#5 – Walkouts from Knees
Begin in a 4-point position, with your knees below your hips and your hands beneath your shoulders. Tighten your core muscles and slowly walk your hands forward to move into a semi-plank position, maintaining good alignment with your head, shoulders, and hips. Walk your hands back to the starting position and repeat the movement.
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Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to strengthen the core muscles.
Alternative Exercise:
To make this exercise more challenging, begin in an upright standing position with your legs shoulder-width. Tighten your core. Bend your knees and hinge through your hips to bend your upper body forward, lowering your hands down to the floor. Walk your hands forward to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Walk your hands back to the starting position and repeat the movement.
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Start off with 1 set of 5 repetitions.
Try these 5 impactful core-strengthening exercises and take important first steps towards improving your balance and stability. It only takes minutes each day to make a big difference to your future.
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