Let’s be honest: Following the same old workout routine week after week can get pretty mundane—especially as you age. There’s no better time than the present to spruce things up and explore a piece of equipment you may not have tried before. That’s where we come in with these easy exercise ball moves that’ll help you get a solid workout in and reverse aging after 50. You’ll kill two birds with one stone, and honestly, what’s better than that?
As you grow into your 50s and older, not only do you lose lean muscle mass, but your strength and stability also aren’t what they used to be. In order to reverse this normal part of aging, you should be strength training, as it helps build and maintain muscle and improves your overall quality of life.
Besides the traditional fitness equipment, exercise/stability balls can be a great tool to improve core strength and balance, and challenge your entire body. Below are five stability ball exercises you can do to reverse aging after 50. Check them out, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Begin your Stability Ball Wall Squat with the ball against the wall and your back pressed against it. Position your feet shoulder-width distance apart, and begin squatting down until your hips are at least parallel to the floor. Push through your heels and hips to come back up, flexing your quads and glutes to finish. Perform a total of 10 to 15 reps.
For this next exercise, firmly place your forearms on the stability ball to assume a plank position. Keep your feet shoulder-width distance apart and hips high as you hold this position for 15 to 30 seconds. While you’re holding, be sure to keep your stomach tight and glutes squeezed to protect your lower back.
Position yourself flat on your back, and place your feet on top of the ball to begin Stability Ball Leg Curls. Lift your hips up off the ground, and curl the ball towards you with your heels, flexing your hamstrings and glutes at the end of the movement. Return the ball to the starting position, and repeat. Be sure to keep your hips up the entire time, and continue bridging as you curl the ball in. Perform 15 to 20 reps.
Start in a kneeling position with the stability ball in front of you. Place your forearms on the ball, then roll it out while bringing your hips forward. Go down as far as you can while keeping tension in your core, then bring it back to the starting position before performing another rep. Complete 10 reps total.
For this final exercise, begin by resting your upper back on top of the stability ball with your feet in front of you, shoulder-width distance apart. With your hands behind your head, pull your shoulders back, then curl up, flexing your abs at the end. Return back to the starting position before performing another rep. Complete 15 to 20 reps total.
Tim Liu, C.S.C.S.