Muscular endurance is a vital component ofstaying fit as you age.
However, traditional strength programs frequently overlook exercises, sets, and repetition schemes that allow formuscular endurance.
Your core in particular is very important to train to ensure your back and hips stay fit.
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Furthermore,lower-body enduranceis vital to keeping yourself healthy and stable into your golden years.
The best part about these standing exercises is you’re free to do them right at home.
Complete 20 repetitions of each movement, rest for 10 seconds, then immediately begin the next exercise.
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Aim to complete at least two full cycles twice per week.
you’ve got the option to perform more sets and repetitions as your endurance improves.
Keep reading to learn all about these standing exercises to boost muscular endurance after 50.
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Furthermore, it promotes balance, coordination, and functional movement, which are particularly essential after 50.
Your rectus abdominis, obliques, and lower back muscles all get a workout with this exercise.
To perform standing bicycle crunches, stand tall with your feet hip-width apart.
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Place your hands behind your head with your elbows out to the sides.
Lift your right knee toward your left elbow while twisting your upper body to the right.
Pause for a moment at the top, squeezing your abs before returning to the starting position.
Repeat the same movement on the opposite side, lifting your left knee to your right elbow.
Continue alternating sides for each repetition.
Repeat for the target repetitions.
Theobliquesand the abdominal muscles are the primary groups worked.
Return to the starting position.
Repeat this movement on the other side.
Keep alternating sides for each repetition.
Repeat for the target repetitions.
This exercise targets the rectus abdominis, obliques, lower back, and hip muscles.
Lift the ball over your right shoulder.
Reverse the movement to return to the starting position.
Repeat for the target repetitions.
Swap sides, and repeat.
Dumbbell side bends primarily engage the obliques, rectus abdominis, and lower back muscles.
To set up, stand straight, feet hip-width apart, with a dumbbell in each hand.
Return to the initial position, and repeat on the left side.
Keep alternating sides with each repetition.
Repeat for the target repetitions.
Additionally, it aids in burning calories, which can help with weight management.
To perform jumping jacks, stand straight with your feet together and your arms at your sides.
Jump and spread your legs beyond hip-width apart while simultaneously bringing your arms overhead.
Maintain a brisk rhythm throughout the exercise.
Repeat for the target repetitions.
This move also simulates real-life movements and helps improve agility and coordination, which is vital as you age.
This exercise mainly works the glutes, quads, hamstrings, and core muscles.
To perform ice skaters, stand on your right foot with your left foot off the ground.
Repeat the movement to the other side, jumping to your right and landing on your right foot.
Continue alternating sides, moving as swiftly as you’ve got the option to while maintaining balance.
Repeat for the target repetitions.
It also helps improve balance and coordination.
This exercise primarily works the hip flexors, quads, glutes, and abdominal muscles.
To perform high knees, stand straight with your feet hip-width apart.
Lift your right knee to your chest level as high as you’re free to.
Quickly switch, and lift your left knee to your chest.
Continue alternating knees, keeping up a fast pace.
Repeat for the target time.
