Simple Power Moves After 60: 10-Minute Routines to Prevent Muscle Loss

19. Single-Leg Heel Tap (Dynamic Stability)

What it trains: The standing leg's ankle stabilizers and the hip flexors of the moving leg for dynamic control. Why it helps: This trains the ability to maintain balance while one foot is briefly off the ground, simulating the demands of walking while adding a fast, controlled, and rhythmic challenge. How to do it: Stand on one leg, holding a counter for support. Quickly tap the heel of the lifted foot lightly in front of you, then quickly tap it lightly behind you. Repeat the front-to-back tap sequence rapidly for 30 seconds. Focus on the speed of the moving leg and the stability of the standing ankle. Modify by shortening the tap distance or tapping only in front of you. Progress by letting go of the counter for brief periods. Safety notes: Keep the support close, and don't let your standing knee lock.

20. Shadow Boxing with Rotation (Core Power)

What it trains: The core obliques and trunk rotators for rapid, coordinated, full-body twisting power. Why it helps: Rotational power is essential for safely twisting to look behind you, getting in and out of a car, and preventing back injury when moving objects quickly. How to do it: Stand with a wide, stable base, holding very light or no hand weights. Quickly throw a controlled punch, forcefully rotating your back hip and shoulder into the punch. Alternate sides, focusing on the speed and force generated by the rotation of your core, not just the arm. Modify by punching slowly or performing seated rotations without arm extension. Progress by increasing the tempo and the depth of the hip rotation. Safety notes: Keep punches controlled and do not over-extend the elbow or shoulder.