Strength Exercises for Better Balance as You Age

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Suitcase Carry

Hold a heavy dumbbell for baggage carrying. Maintain your chest up, core taut, and spine neutral. Hold your abs tight and walk slowly for 30–50 feet.

Glute Bridge with Reach

Begin this last balance-improving strength exercise by lying flat on your back and bending your knees. Squeeze your glutes and bridge your hips to the heavens.

Plank to Pushup

Forearm planks start the plank to pushup. Tighten your back and core. Glute-squeeze. Start a pushup by lifting one hand, then the other.

Return to the forearm plank posture and switch arms, alternating between pushups and planks. 3–5 repetitions per arm.

Dumbbell Goblet Squats

This first exercise involves holding a dumbbell to your chest while standing erect. . After parallel, flex your quadriceps and glutes to finish.

Bodyweight Split Squats

The bodyweight split squat begins with one foot front and one behind. While you split squat, keep your core strong and chest tall. Back knee should contact ground.


Step-ups start with one foot on a firm platform or gym bench. Lean into the heel of the front leg and push off it to step onto the surface.

Maintain your chest tall and core firm. Flex quads and glutes at the top. Control your descent before another rep.

Side Elbow Planks

Stack your feet and line your shoulders and wrists for a side plank. Brace your abs and pull your hips forward. Hold 20–30 seconds before swapping sides.

In building core strength, start with the bent-knee side plank. Hold each side for 20–30 seconds.

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