Ageless Agility: Balance-Building Moves to Keep Seniors Active and Steady

Lisette Marie

53. Side Plank (Modified) with Hip Dip (Oblique Strength)

Flexible sportswoman practicing side plank exercise. Photo Credit: Envato @GaudiLab

Target your obliques, vital for lateral stability. Lie on your side, propped on one forearm, knees bent, and stacked. Lift your hips off the floor, creating a straight line from shoulder to knees. Hold for 10-15 seconds. For a deeper challenge, slowly lower your hips a few inches, then lift them back up (hip dip). This strengthens the side core muscles that prevent you from swaying or falling sideways.

54. Standing Leg Swings (Controlled Pendulum)

Concentrated Asian female in active wear standing on one leg in asana training balance and body stre. Photo Credit: Envato @GaudiLab

Improves hip mobility and dynamic balance. Stand tall near a wall or sturdy furniture, holding on lightly. Gently swing one leg forward and backward like a pendulum, keeping your torso stable and not leaning. Control the swing, don't let momentum take over. Perform 10-15 swings, then switch legs. This exercise enhances hip flexibility and strengthens the stabilizing muscles in the standing leg, improving your fluidity and control during walking.

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53. Side Plank (Modified) with Hip Dip (Oblique Strength)

54. Standing Leg Swings (Controlled Pendulum)

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