Over 60? Start doing these 3 seated exercises to protect your hips and spine
Our resident personal trainer recommends these three exercises
For individuals in their 60's and beyond, focusing on strengthening the hips, back, and core is crucial for maintaining overall fitness and mobility. While traditional exercises like squats and planks can be effective, mobility restrictions may hinder seniors' ability to perform these movements comfortably. To address this, certified personal trainer and corrective exercise specialist Tom suggests three seated exercises that are accessible to all fitness levels, including beginners and those with movement limitations. These exercises can be done using a resistance band, a Pilates ball, and a sturdy chair.
The first exercise is seated banded hip abductions. Sit upright in a chair with a looped resistance band placed slightly above the knees. Engage the core, keep the spine tall, and drive the knees out against the resistance of the band. Pause briefly and then bring the knees back to the starting position. Perform this exercise for 8-12 repetitions.
The second exercise is seated hip abductions using a Pilates ball. Sit upright, place the ball between the knees, and engage the core while keeping the spine tall. Press the knees into the ball, hold briefly, and then relax. Repeat this 8-12 times.
The third exercise involves seated torso rotations. Sit upright with the arms crossed over the chest. Engage the core and keep the spine tall. Twist to the left, engaging the abdominal muscles, pause briefly, and then return to the center. Twisting to the right, again engaging the abs, then pause and return to the center. Alternate between left and right sides for 8-12 repetitions each.
To achieve optimal results, start with one set of each exercise, 8-10 reps, performing this routine 2-3 times per week. As strength improves, gradually increase the repetitions to 10-12 and aim for 2-3 sets. Incorporate these exercises 3-4 times per week, with at least a day of rest between sessions. These exercises can also serve as a warm-up for other workouts or daily activities.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
