Growing older means tweaking your fitness routine.

The below exercises can be done with variations, depending on which modifications your body needs.

Bridging

This exercise is stellar for your posterior chain, glutes, and core.

mature senior woman doing plank in bedroom, demonstrating exercises to do regularly in your 60s

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You’ll start by lying on your back and bending your knees.

Then, tilt your pelvis back toward your torso, bringing your hips off the floor.

Inhale at the top of the motion, and come back down.

mature woman doing bridge exercise at home

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Repeat three to five times.

“This work improves balance, gait, and core stability.”

This first exercise will have you lying flat on your back on the Pilates reformer.

woman doing supine arms Pilates exercise

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Breathe out as you completely extend your legs.

Repeat this exercise eight to 10 times.

Feel free to tweak your foot position by moving into the arches of your feet or even your toes.

woman doing plank on Pilates reformer

Courtesy of Juanita Franke

The Best Leg-Strengthening Exercises for Seniors

Supine Arms

Now, let’s move on to supine arms.

Put your hands through the tiny loops, positioning your arms perpendicular to your shoulders.

Your legs should come into a tabletop position while you keep your spine neutral.

Take a deep breath in as you return your arms to the top.

Repeat four to six times, making sure there’s light tension in your abs.

Plank

You’re likely familiar with this classic exercisethe plank!

You’ll start off on all fours.

Your wrists should be underneath your shoulders and your knees should be aligned with your hips.

Step one foot back at a time to fully extend the legs into your plank.

Think of pushing the floor away from you through the hands and tightening the glutes.

Hold for as long as you could stabilize the position."

You’ll begin sitting sideways on the Pilates reformer.

“Bring one hand slightly in front of the shoulder on the foot bar.

Press into the hand, straightening your arm and sending your rib cage toward the footbar.

take a stab at leave your hips heavy on the carriage to increase the stretch.

Straighten yourself back to sitting as you control the carriage back into the stopper.

Notice the mobility in your spine, rib cage, and shoulders.

have a go at gently engage the obliques as you return to sitting,” Franke instructs.

Swan

Last but not least, let’s do the swan.

Tuck your chin to keep a long neck, and broaden your collarbone."