Strength After 60: Simple Routines to Prevent Muscle Loss

15. Banded Hip Abduction (Resistance for Standing Posture)

While side leg raises are great, adding resistance specifically trains the lateral hip muscles needed for standing posture and avoiding sway. Secure a light resistance band around your ankles (or knees). Stand tall near a chair. While keeping your torso perfectly straight and your toe pointed forward, take a small, controlled step directly out to the side against the band's resistance, then bring your feet back together. This movement directly mimics the stabilizers needed when transferring weight or catching yourself during a stumble. Focus on maintaining alignment and avoiding leaning. This move builds crucial strength in the pelvis and outer thighs for all-day confidence.

16. The Bird-Dog (Controlled Spinal Stability) — Low-Impact Core

The Bird-Dog is a low-impact core exercise that strengthens the deep muscles responsible for spinal stability and balance without putting strain on the lower back. Start on your hands and knees. Simultaneously extend one arm straight forward and the opposite leg straight back, keeping your back flat and your hips level. Pause briefly, then return to the start and switch sides. The key is slow, controlled movement—imagine balancing a cup of tea on your lower back. This move teaches your core to resist rotation and maintain a neutral spine, a foundational skill that makes everything from lifting to reaching overhead safer and easier.