[[{“value”:”I’ve worked with countless clients over 60 who thought they needed an hour of weight lifting in the gym to increase their strength. In fact, building strength is more about focusing on a few key exercises that capitalize on the body’s major movement patterns than relying on fancy gym equipment. This short morning routine only takes 12 minutes to complete, but it’ll set you up for the whole day and improve your strength over time, while also improving balance, coordination and resiliency.
You’ll be surprised how many worthwhile and challenging exercises you can fit into a quick morning workout. Each of these movements trains multiple muscle groups at the same time. Because you’re using your own bodyweight, you can also do this workout anywhere. All you need is a chair, a wall, and a mat (or a comfortable floor to sit on).
Make sure to perform each repetition with control and don’t push the pace until you feel strong with each movement. Do each exercise for two minutes before switching to the next one.
Minutes 0-2: Sit-to-Stand
Squatting is a great way to begin the day. This Sit-to-Stand variation uses a chair for extra support. This means you can focus on the technique and muscles involved without worrying about balance. This exercise builds quadriceps strength along with hamstrings, glutes, and core involvement as well. Make sure to slow down the descent part of the repetition so you can really feel your muscles working.
How to Do It
Sit near the front of a sturdy chair.
Place your feet about shoulder-width apart.
Lean forward slightly.
Press through your feet to stand.
Lower yourself slowly.
Repeat for 2 minutes.
Use your hands for assistance when needed.
RELATED: 4 Wall Exercises That Flatten Lower Belly Faster Than Sit-Ups After 65
Minutes 2-4: Wall Push-Ups
Push-ups challenge the chest, shoulders, triceps, and abs. Using a wall helps you fine tune the resistance level. You can put your feet closer to the wall as you warm up, then take a few steps away from the wall to increase the difficulty. If the wall becomes too easy, you can do this same exercise using a tall, sturdy chair. But I wouldn’t increase the difficulty too soon, because two minutes of continuous repetitions is pretty challenging on its own.
How to Do It
Stand facing a wall.
Place your hands slightly wider than shoulder-width apart.
Walk your feet backward.
Keep your body straight.
Bend your elbows and lower your chest toward the wall.
Push back to the starting position.
Continue for 2 minutes.
Minutes 4-6: Standing Hip Hinges
Most people don’t use their hips properly. I’ve seen many clients injure their lower back picking something off the ground because they didn’t warm up their hamstrings properly. Hip hinges strengthen the muscles on the back of your legs and prepare your core for any daily activity that involves bending over.
How to Do It
Stand with your feet hip-width apart.
Keep your knees slightly bent.
Place your hands on your hips.
Push your hips backward.
Keep your spine neutral.
Drive your hips forward to return upright.
Continue for 2 minutes.
RELATED: If You Can Hold These 3 Yoga Poses After 55, Your Balance Is Better Than Most
Minutes 6-8: Cossack Squat
Your body doesn’t just move forward and back. We also need to move side-to-side. It’s essential as you get older that you train this motion. Cossack squats prepare you to move laterally and will strengthen your knees and your overall balance. Try doing these in front of a wall at first so you can hold on to the wall for balance. Eventually you’ll have enough strength to do them freestanding. I also recommend that you lunge only as low as you feel comfortable. This is about developing hip strength, not setting gym records. Go at your own pace.
Stand facing a wall with your feet twice the width of your hips
Point your toes slightly outward.
Place your hands on the wall for balance.
Push your hips backward and bend one knee.
Lunge to the side.
Keep your spine neutral.
Come back to the center.
Repeat the same rep on the opposite leg.
Continue for 2 minutes.
Minutes 8-10: Modified Bird Dog
We’re now going to move to the floor. Bird dogs improve core stability, strengthen your lower back and build balance on both left and right sides. You’ll also improve posture and improve whole-body coordination. I’d start by doing a modified version of this exercise where you lift one limb at a time. Once you master this version, you can start raising the opposite leg and arm at the same time.
Get onto all fours on a comfortable mat or carpet.
Hands should be under shoulders, knees under hips.
Keep your back flat like a tabletop throughout the movement.
Slowly extend your right arm off the mat to shoulder height.
Bring the right arm back to the starting position.
Now extend your left arm off the mat.
Bring your left arm back to the starting position.
Slowly extend your left leg off the mat.
Come back to the center.
Repeat the same rep on the opposite leg.
Continue for 2 minutes.
RELATED: 5 Daily Exercises That Restore Walking Strength Faster Than Treadmills After 65
Minutes 10-12: Modified Plank
This final exercise strengthens core and shoulder muscles. Many people think that to train the abs, you need to do endless crunches or sit-ups. Over time, these exercises can actually exacerbate low back problems. It’s much better to train the core to resist flexion rather than inducing it. The plank puts your body in a challenging position, and your abdominal muscles, along with your whole kinetic chain, have to fight to maintain proper alignment. Planks protect your spine and build real-world strength that carries over to virtually every daily movement.
Lie face down on the mat.
Prop up your forearms so elbows are directly underneath your shoulders.
Place your knees on the mat and walk them back slightly.
Keep the core tight, squeeze your glutes and hold the position.
Take breaks during the 2 minutes if needed.
The post The 12-Minute Morning Routine That Builds More Strength Than Lifting Weights After 65 appeared first on Eat This Not That.”}]]