Stay Active and Strong as We Age
As we get older, it becomes even more important to stay active, keep our muscles engaged, and maintain a strong core. One of the best ways to do this is by incorporating simple, standing exercises that target your waistline while also improving balance, flexibility, and overall core strength.
Standing workouts like these are not only effective, but they also minimize the risk of injury and can be done just about anywhere - no need to get on the floor!
I’ve put together a series of core-focused exercises that you can easily follow along with in the video I posted on my social media. But if you want a deeper dive into each move, keep reading for step-by-step instructions, plus suggested rep counts for a leaner waist and a stronger core!
1. Dumbbell Side Bend
How to do it:
Grab two dumbbells, one in each hand, and stand with your feet hip-width apart.
Slowly bend sideways to one side, keeping your core tight, then return to the center.
Repeat on the other side.
Suggested reps:
12–15 per side for 3 sets.
2. Dumbbell Woodchop
How to do it:
Hold one dumbbell with both hands. Start by standing with feet shoulder-width apart.
Lift the dumbbell diagonally from one hip to above the opposite shoulder, like you’re chopping wood.
Twist your body as you bring the dumbbell down in a controlled motion.
Suggested reps:
12–15 per side for 3 sets.
3. Windmills
How to do it:
Hold one dumbbell in one hand and extend it overhead.
Feet slightly wider than shoulder-width, slowly bend at your waist, reaching your opposite hand toward your foot, keeping your core engaged. Bend both knees and push your bottom out as you lower your hand to your foot.
Return to standing and repeat.
Suggested reps:
10–12 per side for 3 sets.
4. Overhead Pendulum
How to do it:
Hold one dumbbell in both hands above your head.
Keeping your core tight, slowly lean from side to side, like a pendulum.
Suggested reps:
12–15 each side for 3 sets.
5. Standing Core Stabilization
How to do it:
Hold one dumbbell in both hands out in front of you.
Twist side to side, engaging your core and keeping your hips stable.
Suggested reps:
20 twists for 3 sets.
6. Bow Extension
How to do it:
Hold one dumbbell in both hands. Extend your arms up and to the left while pointing your right leg out to the side.
Crunch and bring everything together, drawing your knee up and lowering your arms down toward the knee.
Repeat on both sides.
Suggested reps:
12–15 per side for 3 sets.
7. Sumo Crunch
How to do it:
Stand with your feet wide apart, toes pointed outward, and lower into a sumo squat.
With the dumbbell behind your head, crunch side to side, engaging your obliques.
Suggested reps:
15 per side for 3 sets.
8. Side Twists
How to do it:
Stay in a squat with your feet apart. Hold a dumbbell at your chest, elbows out.
Twist side to side, keeping your core engaged.
Suggested reps:
20 twists for 3 sets.
Why Staying Active as We Age is So Important
As we age, staying active becomes essential for maintaining mobility, flexibility, and overall health. Regular exercise helps prevent muscle loss, strengthens your bones, and keeps your heart and lungs in good shape.
Plus, core-strengthening exercises like the ones above can improve balance, reduce the risk of injury, and even ease back pain.
This workout focuses on engaging your entire core, helping you tone and strengthen your waist while boosting your balance and stability. Plus, it's fun!
By staying consistent, you can keep your body strong and agile, no matter your age.
Ready to strengthen your core and slim down your waist?
Follow along with my workout video on social media, and don't forget to try these exercises with the suggested rep counts above! Let’s keep moving and feeling fabulous together! 💪
Thanks so much for stopping by!
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