“A ‘belly overhang‘ after 60 is typically the result of several overlapping factors—not just excess fat,” Canham tells us. First, sarcopenia reduces muscle tone in the core and lower body. As deep stabilizing muscles weaken, the abdomen has less structural support and can protrude. Second, hormonal changes—including lower estrogen and testosterone—shift fat storage toward the lower abdomen. Third, skin elasticity declines with age due to reduced collagen, which can contribute to a softer, more pronounced overhang.”

And finally, changes in posture—such as an anterior pelvic tilt—and sedentary habits can worsen the appearance of a protruding belly, even in those who are active.

“Addressing it requires improving muscle support, posture, and overall body composition, not just increasing activity,” Canham says. “Crunches target the rectus abdominis, but they don’t address the deeper core muscles that support the abdomen. They also don’t reduce fat in a specific area—fat loss occurs systemically, not locally.”

Below, Canham breaks down five daily exercises to prioritize in your workouts. They emphasized deep core strengthening, full-body muscle engagement, and pelvic alignment—all of which are crucial for improving the appearance and function of the abdominal region after 60.

Supine Deep Core Breathing

1. Lie flat on your back with knees bent and feet flat on the mattress.
2. Place one hand on your chest and the other on your belly.
3. Take a deep breath in through the nose, allowing your lower hand to naturally rise as your belly expands.
4. Slowly exhale through the mouth.
5. Perform 2 sets of 8 to 10 gradual breaths.

RELATED: 5 Standing Core Moves That Flatten Your Stomach After 40

Glute Bridges

1. Lie flat on your back with bent knees and feet hip-width apart, arms at your sides with palms pressing into the mattress.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for 2 seconds.
4. Lower your hips back to the start position.
5. Perform 2 to 3 sets of 10 to 12 reps.

RELATED:​​ 5 Chair Exercises That Flatten Belly Overhang Faster Than Planks After 50

Dead Bugs

1. Lie face-up on the mattress with your arms extended toward the sky and knees lifted and bent to 90 degrees.
2. Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
3. Return to the center.
4. Then, lower your right arm and left leg.
5. Continue to alternate.
6. Perform 2 to 3 sets of 8 to 10 reps on each side.

RELATED: This 10-Minute Daily Standing Drill Flattens Belly Overhang Faster Than 40 Minutes at the Gym After 50

Bird-Dog

1. Start on all fours.
2. Extend your left arm and right leg, keeping your core braced.
3. Hold for 2 to 3 seconds before returning to the start position.
4. Switch sides, continuing to alternate.
5. Perform 2 sets of 8 reps on each side.

RELATED: These 4 Lower-Body Moves Burn Belly Fat Without Touching Your Core

Standing March

1. Start by standing tall with your feet hip-width apart and arms at your sides.
2. Lift your left knee up to hip height, pausing for a moment at the top and keeping your core engaged.
3. Lower your foot and repeat with your right knee, holding it at the top for a moment before lowering.
4. Maintain solid posture and steady breathing throughout.
5. Perform 2 to 3 sets of 20 alternating steps.

The post 5 Daily Exercises That Flatten Belly Overhang Faster Than Crunches After 60 appeared first on Eat This Not That.

“While squats are king, joint pain or balance issues can limit some people,” explains Steve Stonehouse, Vice President of Programming and Education at Body Fit Training (BFT). “We can often use exercises that provide continuous tension or isolate quads and hamstrings without the systemic fatigue of a full squat.”

Below, Stonehouse breaks down five productive chair exercises to add to your leg day.

Seated Leg Extension

1. Begin sitting tall with your back supported against the chair.
2. Place your feet flat on the floor.
3. Hold the sides of the chair for added stability.
4. Straighten your left leg out in front of you until your knee is completely extended. For max quad engagement, keep your toes flexed toward your shin the entire time.
5. Hold for 2 seconds at the top before lowering.
6. Repeat on the other side, performing 3 sets of 10 to 12 reps.

RELATED: 4 Standing Exercises Men Should Do Daily to Stay Young After 50

Slow Sit-to-Stands

1. Begin seated at the front of a sturdy chair with your feet placed on the floor under your knees.
2. Lean forward slightly.
3. Try to stand up without using your knees, hands, or additional support.
4. Use control to slowly sit back down.
5. See how many sit-to-stands you’re able to complete in 30 seconds.
6. Rest briefly before repeating.
7. Perform 3 sets of 10 to 12 reps.

RELATED: These 5 Daily Moves Reverse Muscle Loss Faster Than Gym Workouts After 45

Seated “Hamstring Drags”

1. Begin sitting tall on a sturdy chair with one leg extended straight ahead of you and the other foot flat on the ground.
2. Position the heel of the extended leg lightly on the ground.
3. Engage your core and maintain a tall chest.
4. As you press your heel into the floor, gradually “drag” it back toward the chair without moving it very much, creating resistance.
5. Hold for a moment before releasing.
6. Perform 3 sets of 10 to 12 reps.

RELATED: If You Can Do These 3 Balance Tests at 60, Your Body Age Is 20 Years Younger

Chair-Supported Split Squats

1. Start by standing tall with one hand placed on the back of a sturdy chair for support.
2. Step your left foot forward about 2 to 3 feet to assume a staggered stance.
3. Bend both knees, lowering the bottom toward the ground.
4. Press through your front heel to rise back up.
5. Repeat on the other side.
6. Perform 3 sets of 10 to 12 reps.

​​RELATED: 5 Easy Bodyweight Tests That Show Your Real Fitness After 45

Isometric Chair Squeezes

1. Sit tall on a sturdy chair with your feet planted flat on the floor.
2. Place a pillow, rolled towel, or Pilates ball between your knees.
3. Engage your core and maintain a tall chest.
4. Press your knees inward as you squeeze the object in between your legs.
5. Hold for 30 seconds before releasing.
6. Perform 3 sets.

The post 5 Chair Exercises That Restore Leg Muscle Faster Than Squats After 65 appeared first on Eat This Not That.

There are several ways to strengthen this area, including crunches. This exercise isolates the abdominal muscles and can be a solid addition to a well-rounded ab workout. But we spoke with Karen Ann Canham, CEO and founder of Karen Ann Wellness, Board-Certified Wellness Coach, and Nervous System Specialist who has almost two decades of experience in wellness and corporate leadership, to learn a much better approach. Canham shares five bed exercises that can help flatten the stubborn midsection faster than crunches after 60.

Why Crunches Aren’t an Effective Go-to Solution for Burning Belly Fat

If you’re looking to melt pesky belly fat, crunches aren’t the most effective choice.

“Crunches don’t directly burn belly fat—and this becomes even more relevant after 60,” Canham stresses. “First, spot reduction isn’t physiologically effective. Fat loss happens systemically, not from the specific area being exercised. Crunches primarily strengthen the rectus abdominis, but they don’t significantly impact abdominal fat stores.”

In addition, after you hit 60, sarcopenia causes a reduction in lean muscle mass and slower metabolic rate. This makes it much easier to store fat and more difficult to get rid of it—especially in the abdominal region.

“Hormonal changes—including lower estrogen or testosterone and higher cortisol—shift fat storage toward the abdomen,” Canham adds. “Finally, crunches can increase intra-abdominal pressure without strengthening the deeper stabilizing muscles (like the transverse abdominis), which can actually make the abdomen appear more protruded if those muscles are weak.”

Flattening your belly calls for improved muscle tone, metabolism, and posture—not performing countless crunches. Below, Canham shares five bed exercises to add to your routine.

“These exercises focus on deep core activation, pelvic stability, and full-body muscle engagement, which are more effective for improving how the midsection looks and functions than high-rep crunches alone,” Canham says.

Supine Deep Core Breathing

1. Lie flat on your back with knees bent and feet flat on the mattress.
2. Place one hand on your chest and the other on your belly.
3. Take a deep breath in through the nose, allowing your lower hand to naturally rise as your belly expands.
4. Slowly exhale through the mouth.
5. Perform 2 sets of 8 to 10 slow breaths.

RELATED: This 20-Minute Bodyweight Workout Melts Hanging Belly Fat Better Than Crunches After 40

Dead Bugs

1. Lie face-up on the mattress with your arms extended toward the sky and knees lifted and bent to 90 degrees.
2. Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
3. Return to the center.
4. Then, lower your right arm and left leg.
5. Continue to alternate.
6. Perform 2 to 3 sets of 8 to 10 reps on each side.

RELATED: 5 Standing Moves That Shrink Belly Fat Without Getting on the Floor

Glute Bridges

1. Lie flat on your back with bent knees and feet hip-width apart, arms at your sides with palms pressing into the mattress.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for 2 seconds.
4. Lower your hips back to the start position.
5. Perform 2 to 3 sets of 10 to 12 reps.

RELATED: 5 Daily Moves That Flatten Belly Fat Better Than Dieting After 40

Lying Alternating Toe Taps

1. Lie flat on your back with knees bent to 90 degrees and hips stacked over your heels.
2. Keep your arms at your sides for support.
3. Activate your core and press your lower back into the mattress.
4. Gently lower your left foot toward the mattress, tapping your toes to the surface.
5. Return to the tabletop position.
6. Repeat on the other side.
7. Perform 2 to 3 sets of 10 to 12 reps on each side.

RELATED: Denise Austin’s 5 Habits to Tackle Stubborn Belly Fat

Side-Lying Leg Lifts

1. Begin by lying on one side with your legs stacked, your head resting on your bottom arm, and your top hand placed on your hip.
2. Lift your top leg upward.
3. Hold it for a moment.
4. Slowly lower.
5. Repeat on the other side.
6. Perform 2 sets of 10 to 12 reps on each side.

The post 5 Bed Exercises That Flatten Stubborn Midsection Faster Than Crunches After 60 appeared first on Eat This Not That.

What Makes Chair-Based Workouts Safe and Effective

“Chair exercises provide stability and a stopping point in the population over 60 years of age so that they can still exercise with less risk of falling,” explains Guevara. “If someone that’s 60+ years old tries to do a squat and can’t balance themselves at the bottom or they don’t have the strength to come back up, they can fall and get injured.”

Working with a chair provides a “safety net” and a cue so you know exactly how far down you are.

Below, Guevara shares four chair exercises that help build leg strength after 60.

Chair Squats

“Squats are a good all around quads, hamstrings, and glute builder that carry over to everyday activities like getting in and out of a chair, getting in and out of a car, when using the toilet, etc.,” Guevara explains.

1. Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
2. Activate your core and keep your chest lifted.
3. Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
4. Lightly touch the surface of the chair with your glutes.
5. Press through your heels to rise back up.

RELATED: If You Can Do This Many Squats After 50, You Are in Great Shape

Calf Raises

“Standing calf raises can be done by hanging on to the backrest of a chair and going up and down on your toes,” Guevara says.

1. Begin by standing tall with your feet hip-width apart, facing a sturdy chair with your hands lightly resting on the backrest.
2. Engage your core.
3. Rise onto your toes slowly.
4. Hold for 2 to 3 seconds at the top.
5. Lower back down with control.

RELATED: This 9-Minute Bodyweight Strength Flow Builds More Muscle Than 45 Minutes of Gym Machines After 40

Lunges

1. Stand tall, perpendicular to the back of a sturdy chair with your feet parallel and hip-width apart.
2. Step one foot forward, using the chair for support.
3. Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
4. Keep your upper body straight.
5. Press through your front heel and the ball of your back foot to rise back up.

RELATED: 4 Standing Exercises That Build Muscle the Old-School Way After 60

Squat Holds

1. Begin standing tall in front of a sturdy chair with your feet hip-width apart and arms extended ahead of you.
2. Squat down to the point where your glutes are just above the seat.
3. Hold for 5 to 10 seconds.
4. Sit down to relax before repeating.

The post 4 Chair Exercises That Build Leg Strength Faster Than Weight Lifting After 60 appeared first on Eat This Not That.

To get you started building shoulder strength, we’re here with five dumbbell exercises that will get the job done faster than machines after 60.

How Dumbbells Compare to Machines for Building Shoulder Strength

“I only work with free weights. No machines,” says Allison Kalsched, NASM-Certified Personal Trainer, Women’s Fitness Coach, and Co-founder of Not Your Mother’s Menopause. “Using dumbbells allows for more muscle engagement than using machines because it eliminates the work the machine is doing for you.”

Jose Guevara, Fitness Expert, Chiropractor, Home Gym Equipment Tester, and Owner at ShreddedDad.com, agrees that dumbbell workouts can be beneficial for building both strength and stability, as they don’t move in a fixed path.

“With a machine, you just have to worry about pushing which is good for strength but you lose the stability factor,” Guevara adds. “With dumbbells, you have to control the weight and also have the strength to move it. So dumbbells provide a better overall stimulus to the shoulder and rotator cuff muscles.”

Below, experts break down five stellar dumbbell exercises that build shoulder strength faster than machines.

RELATED: 4 Chair Exercises That Restore Shoulder Mobility After 65, According to a Trainer

Lateral Raises

1. Start this exercise by standing tall in a staggered stance, holding a dumbbell in each hand at your sides.
2. With a slight bend in your elbows, raise the dumbbells out to the sides of your body until you reach shoulder height.
3. Use control to slowly lower the weights, stopping right before you feel a decrease in tension.
4. Perform 2 sets of 10 reps with a weight you can easily work with.

RELATED: The #1 Daily Workout To Build Shoulder Strength & Boost Mobility

Standing Overhead Presses

1. Stand tall, holding a dumbbell in each hand at shoulder level, palms facing inward.
2. Press the weights overhead, extending your arms.
3. Use control as you lower the weights to shoulder height.
4. Perform 3 sets of 10 reps with a weight you can easily work with.

Bench Bent-Over Row

1. Begin by placing your right knee and right hand on a workout bench, maintaining a tall chest and tight core.
2. Hold a dumbbell in your left hand, extending that arm toward the floor.
3. Pull the weight up toward your ribs, keeping your elbow close to your body.
4. Hold at the top for a moment before slowly lowering.
5. Perform 3 sets of 10 reps with a weight you can easily work with on each side.

RELATED: If You Can Pass These 3 Shoulder Tests, Your Mobility Is Top-Tier

Incline Chest Press

1. Lie flat on your back on an incline bench.
2. Hold a dumbbell in each hand just outside your chest.
3. Keep your feet flat on the ground and maintain an engaged core.
4. Press the dumbbells over your chest until your arms are extended but not locked out.
5. Use control to lower the weights.
6. Perform 3 sets of 10 reps with a weight you can easily work.

RELATED: 6 Morning Moves That Keep You Stronger Than Most 30-Year-Olds After 55

Pendulums

1. Begin sitting at a sturdy chair with your legs spread.
2. Lean forward, and hold a dumbbell in between your legs.
3. Move your arm in circles, clock and counter-clockwise.
4. Switch to the other side.

The post 5 Dumbbell Exercises That Build Shoulder Strength Faster Than Machines After 60 appeared first on Eat This Not That.

Many people have the misconception that building and maintaining muscle is more for aesthetics and to be of “strong weight-lifting status.” That’s not the case. Muscle strength is critical for everyday tasks like carrying and unpacking shopping bags, bending down to pick something up, and even getting in and out of bed.

Fear not, as it’s never too late to start, and you don’t even have to go to the gym to start lifting. To learn a productive approach, we chatted with Dr. Andrew Gorecki, DPT, a licensed Doctor of Physical Therapy and the owner of MovementRX based in Michigan, who has 15+ years of experience in the field. Dr. Gorecki shares four standing exercises that restore muscle tone better than weight training after 60.

When speaking of life after 60, Dr. Gorecki says, “Even active adults cannot recruit muscle fibers quickly and in lock-step, especially in the hips and core. Joint stiffness and less elastic tendons also limit muscle activation, preventing strength from translating into control.”

Even though they typically don’t receive enough credit, standing exercises trump classic isolated weight training when it comes to rebuilding functional strength and improving balance.

“This increases movement in day-to-day life while also decreasing fall risk. Do some training barefoot or in flat shoes to restore foot stability and proprioception,” Dr. Gorecki adds.

Below, he breaks down four of his top-recommended exercises.

Sit-to-Stands

1. Begin seated at the front of a sturdy chair with your feet placed on the floor under your knees.
2. Lean forward slightly.
3. Try to stand up without using your knees, hands, or additional support.
4. Use control to sit back down, taking 4 seconds to gradually lower.
5. Perform 3 sets of 8 to 10 reps.

RELATED: These 5 Daily Moves Reverse Muscle Loss Faster Than Gym Workouts After 45

Standing Hip Hinges

1. Stand tall with your feet hip-width apart.
2. Place your hands behind your head.
3. Press your hips back while maintaining a tall chest.
4. As you hinge forward, feel a solid stretch in your hamstrings.
5. Activate your hamstrings and glutes to drive your hips forward.
6. Perform 3 sets of 10 reps.

RELATED: 5 Easy Bodyweight Tests That Show Your Real Fitness After 45

Lateral Band Walks

1. Begin by placing a resistance band around your ankles or thighs.
2. Slightly bend your knees and step sideways, keeping your movement controlled.
3. Perform 2 to 3 sets of 12 steps in each direction.

RELATED: If You Can Do These 8 Lower-Body Moves, Your Leg Strength Is Elite

Single-Leg Balance With Reach

1. Stand tall on a flat surface with your feet hip-width apart and arms at your sides.
2. Activate your core while keeping your shoulders relaxed.
3. Shift your body weight onto your left foot.
4. Lift your right foot off the floor.
5. Reach forward with your left hand as far as you’re able to without bending the standing knee or losing your balance.
6. Use control to return.
7. Repeat on the other side.
8. Perform 3 rounds of 20 to 30 seconds on each side.

The post 4 Standing Exercises That Restore Muscle Tone Better Than Weight Training After 60 appeared first on Eat This Not That.

If you want to determine where your upper-body strength stands, pushups are the perfect test. If you can do this many pushups after 60, know that your upper-body strength is stronger than 90% of your peers.

Why Upper-Body Strength Naturally Declines After 65

The main culprit behind declining strength after 65 is sarcopenia, the age-related loss of lean muscle mass and quality.

“Hormonal shifts (reduced testosterone and growth hormone), chronic low-level inflammation, and a decrease in “Type II” (fast-twitch) muscle fibers contribute to this decline,” explains Steve Stonehouse, Vice President of Programming and Education at Body Fit Training (BFT). “These fibers are responsible for power and explosive movements.”

RELATED: If You Can Complete These 4 Exercises Without Stopping After 50, Your Body Strength Is Exceptional

Challenges Reduced Strength Presents in Daily Life

Lack of upper-body strength makes it more challenging to catch yourself from a fall or push yourself back up off the ground if you do fall. It also makes performing daily tasks like lifting grocery bags, opening heavy doors, or pushing a vacuum cleaner, difficult.

“[In addition,] getting out of a deep armchair or a bathtub requires a ‘push’ from the arms that many take for granted until that strength begins to fade,” Stonehouse adds.

RELATED: Over 45? If You Can Wall Sit This Long, Your Body Beats Your Age

Muscles Engaged During Pushups

Pushups are a compound exercise, meaning they fire up multiple muscle groups at the same time:

• Pectoralis Major (Chest): These are the main muscle movers utilized during any pushing motion.
• Anterior Deltoids (Front Shoulders): These are essential for lifting objects overhead and reaching forward.
• Triceps Brachii (Back of Arms): These are crucial for extending your elbows, including when pressing yourself up from a seated position.
• The Core (Rectus Abdominis and Obliques): When performing pushups, the core serves as a stabilizer to keep your spine neutral.

RELATED: This 15-Minute Morning Routine Reverses Muscle Loss Faster Than Long Workouts After 45

Importance of Pushups for Older Adults

“Strengthening these muscles creates a ‘functional shield,'” Stonehouse tells us. “Strong shoulders and triceps reduce the load on the actual shoulder joint, potentially preventing rotator cuff issues and chronic impingement.”

Fitness experts and healthcare professionals typically use pushups as a “proxy” for overall health, as it reveals more than muscular fitness.

“Because you lift your own body weight, the pushup measures how strong you are relative to your size,” Stonehouse tells us. “Research suggests that the ability to perform a higher volume of push-ups is associated with a lower risk of cardiovascular disease events in men. [In addition,] successful pushup requires the nervous system, muscular system, and skeletal system to work in perfect synchronization. If an adult over 65 can perform a pushup with good form, it indicates high levels of neuromuscular coordination.”

RELATED: If You Can Master These 3 Bodyweight Movements After 60, You’re Stronger Than Most

Pushup Benchmarks

While fitness standards may vary depending on the source, Stonehouse says the following benchmarks signal “above average” to “excellent” categories for those between the ages of 60 to 69.

• Above Average: 12 to 16 reps
• Excellent (Peak): 20 to 24+ reps

“These benchmarks usually refer to ‘standard’ pushups (on toes). If performing modified pushups (on knees), the target numbers are typically higher,” Stonehouse adds.

The post If You Can Do This Many Pushups After 65, Your Upper-Body Strength Is Stronger Than 90% of Peers appeared first on Eat This Not That.

The best thing you can do for yourself to stay healthy and able to live life to its fullest, is to exercise regularly. Did you know that you can boost your core strength by dedicating just eight minutes to a daily fitness routine? Sure, planks have their place in a successful core workout. Cleveland Clinic says the plank is an effective bodyweight exercise that’s convenient, protects your back, boosts posture, improves mental wellness, and prevents workout-related injuries. However, we spoke with Steve Stonehouse, Vice President of Programming and Education at Body Fit Training (BFT), who breaks down a speedy workout that can build more core strength than planks after 65.

“To build a strong, ‘functional’ core, we need to move beyond just static holding. A truly strong core for a senior involves stability, rotation and even resistance to gravity while upright,” Stonehouse explains. “Farmer’s Carries, [for instance,] require the individual to ‘build tension’ within the deep core musculature which ultimately produces a ‘brace’ of sorts and protects the spine.”

Below, Stonehouse breaks down an eight-minute routine that builds more core strength than planks after 65. Perform the circuit twice.

Farmer’s Carry

1. Hold a dumbbell in each hand at your sides.
2. Start walking forward, keeping your torso still and maintaining a tall posture.
3. Perform the exercise for 45 seconds, then rest for 15 seconds.

​​RELATED: 5 Core Moves That Burn Belly Fat Faster Than Crunches

Wall Pushups

1. Begin standing tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Press back up to the starting position, keeping the movement slow and controlled.
5. Perform the exercise for 45 seconds, then rest for 15 seconds.

RELATED: 4 Daily Standing Drills That Flatten Belly Overhang Better Than Ab Workouts After 45

Bird Dog

1. Start on all fours on a workout mat.
2. Extend your left arm and right leg.
3. Hold for 3 seconds before returning to the start position.
4. Switch sides and continue to alternate.
5. Perform the exercise for 45 seconds, then rest for 15 seconds.

​​RELATED: 5 Daily Walking Drills That Flatten Belly Overhang Better Than Ab Workouts After 45

Seated Dead Bugs

1. Begin sitting tall on a sturdy chair or workout bench with your feet flat on the ground and knees bent to 90 degrees.
2. Lean back just a bit while keeping your core engaged.
3. Lift one knee up toward your chest while lifting the opposite arm overhead.
4. Return to the start position and repeat on the opposite side.
5. Continue to alternate, performing the exercise for 45 seconds, then resting for 15 seconds.

The post The 8-Minute Daily Routine That Builds More Core Strength Than Planks After 65 appeared first on Eat This Not That.

“Because the thighs contain some of the largest muscles in the body, primarily the quadriceps and hamstrings, weakness here has a direct effect on mobility. Declining thigh strength can make it harder to stand up from a chair, climb stairs, walk long distances, or recover from a stumble,” explains Karen Ann Canham, CEO and founder of Karen Ann Wellness, Board-Certified Wellness Coach, and Nervous System Specialist who has almost two decades of experience in wellness and corporate leadership. “Research consistently shows that lower-body strength is one of the strongest predictors of fall prevention and long-term independence in adults over 65.”

Bed exercises provide a safer alternative for older individuals because they come with greater stability and less compression on the joints.

“Leg press machines place load through the spine and knees, which can aggravate arthritis or existing joint issues. They also require getting on and off gym equipment, which may not be practical for many seniors,” Canham points out.

Below, she breaks down four bed exercises to help restore thigh strength.

Glute Bridges

According to Canham, “Glute bridges strengthen the hips, hamstrings, and supporting thigh muscles while improving pelvic stability.”

1. Lie flat on your back with bent knees and feet hip-width apart, arms at your sides with palms pressing into the mattress.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for 2 seconds.
4. Lower your hips back to the start position.
5. Perform 2 to 3 sets of 10 to 12 reps.

RELATED: If You Can Do These 8 Lower-Body Moves, Your Leg Strength Is Elite

Straight-Leg Raises

“Straight-leg raises activate the quadriceps and build knee stability,” Canham says.

1. Start by lying flat on your back with your arms extended overhead and legs out straight.
2. Activate your core as you lift both legs off the mattress, keeping them extended and your lower back pressed into the mat.
3. Hold for a moment at the top, then use control to lower your legs back toward the bed without letting them touch it.
4. Perform 2 to 3 sets of 10 reps on each leg.

RELATED: 5 Daily Exercises That Smooth and Tone Your Legs for Beginners After 50

Heel Slides

“Heel slides strengthen the quadriceps and hamstrings while improving knee mobility,” Canham points out.

1. Start by lying flat on your back with your legs on the mattress.
2. Place your arms at your sides and gently press your lower back into the mattress.
3. Slide one heel back toward your hips before lengthening it back out.
4. Complete 2 to 3 sets of 10 to 12 reps on each leg.

RELATED: 4 Chair Exercises That Strengthen Legs Faster Than Squats After 55

Side-Lying Leg Lifts

1. Begin by lying on one side with your legs stacked, your head resting on your bottom arm, and your top hand placed on your hip.
2. Lift your top leg upward.
3. Hold it for a moment.
4. Slowly lower.
5. Repeat on the other side.
6. Perform 2 to 3 sets of 10 to 12 reps on each leg.

The post 4 Bed Exercises That Restore Thigh Strength Faster Than Leg Press After 65 appeared first on Eat This Not That.

“What many people fail to realize as they age is that muscle mass does not only equate to strength, but that it is also directly tied to balance, mobility, metabolism, and even bone density,” York stresses. “As we lose our muscle mass, we can lose stability, reaction time, and increase our risk of falling, which is one of the leading causes of injury in older adults. Strength training after 60 goes beyond aesthetics; it’s about maintaining independence to continue to do functional movements like carrying groceries, climbing stairs, and staying active with families.”

These at-home exercises kick certain barriers like accessibility and comfort to the curb. They help fitness enthusiasts work out at their own pace and can be adjusted according to ability and mobility levels.

Chair Squats

1. Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
2. Activate your core and keep your chest lifted.
3. Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
4. Lightly touch the surface of the chair with your glutes.
5. Press through your heels to rise back up.
6. Perform 3 sets of 10 to 12 reps.

RELATED: Over 50? If You Can Do This Many Knee Pushups, Your Upper Body Is Stronger Than Most

Wall Pushups

1. Stand tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Engage your core and bend your elbows to lower your chest toward the wall. Keep your elbows tucked at a 45-degree angle, not flared out.
4. Press back up to the starting position, keeping the movement slow and controlled.
5. Perform 3 sets of 10 to 12 reps.

RELATED: 4 Bodyweight Exercises That Build More Strength Than Gym Machines After 50

Standing Lunges

1. Begin standing tall, using a sturdy chair or wall for support.
2. Step one foot back into a gentle lunge.
3. Return to the standing position.
4. Switch sides.
5. Perform 3 sets of 8 to 10 reps on each leg.

RELATED: If You Can Hold a Plank This Long After 50, Your Core Is Stronger Than Most

Seated Torso Rotations

1. Begin sitting tall on a sturdy chair with your feet flat on the floor. Activate your core.
2. Place your hands behind your head or cross them in front of your chest.
3. Slowly twist your torso to the left, keeping your hips facing forward.
4. Hold for 3 to 5 seconds.
5. Return to the center, then twist to the right.
6. Perform 3 sets of 12 to 15 rotations.

RELATED: 5 Bodyweight Moves That Fight Muscle Loss Better Than Gym Workouts After 60

​​

Standing High Knee March

1. Stand tall with your feet shoulder-width apart and your knees soft. Make sure your spine is long and your arms are crossed high in a “genie” position.
2. Then, lift one knee up toward your chest.
3. Lower it.
4. Lift the other knee up toward your chest.
5. Perform 3 sets of 8 to 10 reps on each leg.

The post 5 Daily Exercises That Restore Full-Body Strength Faster Than Gym Sessions After 60 appeared first on Eat This Not That.