[[{“value”:”Turning 70 brings on many changes to your body. That’s why it’s important to tweak your routine to keep you physically fit, strong, and independent. We spoke with Rosie Borchert, NASM-CPT with REP Fitness, to learn what workout to do in this stage of life. Below are four kitchen-counter exercises Borchert recommends to start strengthening your core at home.
“Oftentimes, we don’t think we have enough time in the day to get a workout in, but with a little creativity, there are workout windows everywhere. [For instance,] I like to squeeze my glutes when I’m stopped at a red light,” Borchert says. “Counter-supported exercises open the door for anyone with limited mobility or balance, giving users the ability to tackle movements with stability support. Similar to Pilates, these standing, counter-supported exercises rely heavily on a mind-muscle connection. It’s not about racing through reps, but moving through each pattern with control, feeling and encouraging the target muscles to engage.”
Incline Planks
“The abdominal muscles take center stage with this move, but it also recruits your arms, chest, and shoulders as they help keep your body lifted away from the counter. This isometric exercise is easy to scale depending on your fitness level — start your feet closer to the kitchen sink if you’re new to the exercise, and slowly inch your feet further away as you get stronger in your hold,” Borchert tells us.
Begin standing tall, facing a sturdy counter.
Place your hands on the surface, about shoulder-width apart.
Walk your feet back until your body is straight from head to heels.
Activate your core and hold the plank position.
RELATED: 5 No-Equipment Exercises That Strengthen Your Core Faster Than Planks After 40
Assisted Squats
“We need the strength built in a squat to sit down and stand up—movements we use countlessly throughout the day. In addition to building strength in the lower body, this move also engages the core, keeping your body steady as you move. To get the most from this counter assisted variation, engage your core through your reps—making a mind muscle connection to really feel your abdominals and obliques engage,” Borchert explains.
Begin standing tall, facing a counter with your hands lightly resting on the surface for balance.
Maintain a tall chest as you bend your knees and hips to lower into a squat, as if sitting into a chair.
Lower as deep as possible while maintaining control.
Press through your heels to rise back up.
RELATED: 5 Short Workouts That Keep You Stronger Than Most 30-Year-Olds After 50
Standing Side Knee Lifts
“This move targets your rectus and transverse abdominis and the obliques, with hip flexor activation which can prep your body for walking and climbing stairs. Using a light touch on the counter, this move is also great for helping to build balance. You can also increase the intensity by turning this into a low-impact cardio move by driving your knee with more speed and only using a light touch on the floor,” Borchert notes.
Stand tall facing a counter with your feet hip-width apart.
Lightly place your hands on the surface for support.
Shift your weight onto your left leg and bend your right knee as you lift it out to the side.
Use control to lower.
Repeat with the other knee.
Continue to alternate.
RELATED: If You Can Master These 4 Moves After 50, You’re Stronger Than Most
Isometric Brace While Washing Dishes
While you’re washing dishes, brace your core as if you’re preparing for someone to punch your stomach.
Take a deep breath in as you pull your ribcage in and feel your obliques activate, pushing outward.
Continue to breathe while holding this abdominal brace as you wash dishes.
Relax for the next dish you wash.
Repeat until your sink is clear and your core is fired up.
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