Starting a workout program is never easy. It can be even more daunting if you’re over 65 and exercising for the first time.
I work with many seniors who are new to fitness, and I always start their sessions with the following three exercises.
These moves will strengthen and condition important muscle groups like your deep abdominals and glutes, and provide a solid foundation for more complex movements.
How to do the three exercises
Check in with your medical team before starting any new activity.
You’ll need a section of bare wall and an exercise mat for these moves.
If you can’t exercise on the floor, you’ll need a chair and a couch or bed as well.
Perform each of the following exercises for 1-3 sets of 10-15 repetitions (reps).
If you haven’t worked out before or it’s been a while, start with one set of 10 reps and work your way up as you get stronger.
The exercises:
- Diaphragmatic breathing
- Glute bridge
- Wall push-up
1. Diaphragmatic breathing
Sets: 1-3 Reps: 10-15
- Lie on your back with your knees bent and feet flat on the floor.
- Place one hand on your belly button and the other on your chest.
- Take a deep breath in, expanding your rib cage and stomach.
- Exhale, bringing your belly button to your spine and drawing your ribs in.
- Hold for a few seconds.
- Continue for the desired number of repetitions.
Trainer tips: Only the hand on your stomach should move when you inhale. Keep your chest still and breathe low into your belly. If you can’t lie on the floor, you can sit in a chair instead.
2. Glute bridge
Sets: 1-3 Reps: 10-15
- Lie on your back with your knees bent, feet flat on the floor and arms at your sides.
- Engage your core and keep your spine straight.
- Squeeze your glutes and lift your hips off the floor until your body is in a straight line from your shoulders to your knees.
- Hold for a few seconds.
- Lower your hips to the starting position with control.
- Continue for the desired number of reps.
Trainer tips: Be sure to squeeze your glutes before lifting your hips. Avoid arching your lower back. If you can’t lie on the floor, lie on your couch or bed instead.
3. Wall push-up
Sets: 1-3 Reps: 10-15
- Stand about a foot away from a wall with your feet hip-width apart.
- Place both of your hands on the wall at shoulder height.
- Engage your core muscles and keep your spine straight.
- Bend your elbows to bring your chest towards the wall.
- Push yourself back to the starting position.
Trainer tips: The further away your feet are from the wall, the more challenging the exercise will be. As you bring your chest towards the wall, squeeze your shoulder blades together. Make sure your shoulders, hips, and feet stay in one straight line—don’t let your hips hike back as you bring your chest towards the wall.
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