Rebuild Core Strength Quickly After 65 with These Effective Standing Exercises

Embrace your advancing years by establishing a robust and resilient core with the help of these effective standing exercises.

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Simply by standing, you set off a chain reaction of positive health effects. It’s a fact that standing burns more calories than sitting; Harvard Health Publishing indicates that just by being vertical, you’re burning approximately 88 calories per hour. Choosing standing exercises, therefore, is not merely a choice—it’s a step towards enhanced well-being.

Standing exercises are particularly advantageous for fortifying core strength. These routines actively engage the muscles in your back, hips, and abdomen in unison, effectively stimulating more muscle groups at once than many traditional exercises.

In consultation with Jacob Siwicki, the esteemed founder and lead coach at Siwicki Fitness, who boasts NCSF and AFAA certifications, and accolades such as being among the top-ranked Equinox group instructors globally in 2019 and the top personal trainer in D.C. in 2021, we explore the benefits of standing exercises. A Dartmouth economics alumnus and former varsity football player, Siwicki has also shared his expertise as a fitness coach on FOX 5 DC. He introduces us to five dynamic standing exercises that can enhance core strength rapidly, surpassing the benefits of planks, especially for those over 65.

“These exercises are effective because the core’s primary function is stabilization—preventing you from tipping over, twisting unexpectedly, or collapsing as your body is in motion,” Siwicki explains. “While planks are beneficial, they’re static; standing exercises require your abs, back, glutes, and hips to adapt continually as your limbs shift and your balance changes. This dynamic activity mirrors real-life situations better. Everyday actions like carrying groceries, reaching for something, climbing steps, or regaining footing when off-balance happen outside the rigid constraints of a perfect plank position.”

Suitcase Carry

1. Begin standing tall, holding one dumbbell at your side.
2. Walk straight for 30 seconds without allowing your loaded shoulder to dip down.
3. Repeat on the other side.

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Standing Cross-Body Knee Drives

1. Stand tall with your feet hip-width apart and hands behind your head.
2. Activate your core as you drive your left knee toward your right elbow.
3. Return to the start.
4. Repeat on the other side.

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Single-Arm Overhead March

1. Begin by standing tall, holding a light dumbbell in one hand overhead.
2. Lift one knee up to hip level, and hold.
3. Maintain a neutral spine and tight abs.
4. Lower.
5. Lift the other knee up to hip height, and hold.
6. Continue to alternate legs, marching in place.
7. Repeat on the other side.

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Dumbbell Woodchops

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1. Hold a dumbbell with both hands and stand with your feet shoulder-width apart.
2. Lift the dumbbell toward your right side, keeping your arms straight.
3. Twist your torso, and carefully rotate your legs to bring the dumbbell down to your left.
4. Bend at the knees while dropping your hips to bring the dumbbell toward the ground.
5. Repeat by lifting the dumbbell back to the right and overhead.

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