Muscular endurance is essential to maintaining fitness as you age. However, traditional strength training programs often neglect exercises, sets, and rep schemes that promote muscular endurance. Particularly after the age of 50, muscular endurance becomes essential for maintaining a high quality of life and the capacity to perform daily tasks without becoming physically exhausted. It is particularly necessary to train your core in order to maintain a healthy spine and hips. Furthermore, lower-body endurance is vital to maintaining yourself healthful and stable into your golden years. The following are the seven best standing exercises for increasing muscular endurance and strengthening the core and lower body after age 50.
The greatest aspect of these standing exercises is that they can be performed at home. Perform 20 repetitions of each exercise, then recover for 10 seconds before beginning the next exercise. Two entire cycles should be completed at least twice per week. As your endurance improves, you can perform additional sets and reps. Continue reading to learn everything you need to know about these standing exercises to increase muscular endurance after age 50. And once you’re finished, be sure to check out The Top Weekly Workout To Build Muscular Endurance After 40.
Bicycle Crunches in the Standing position
This standing variation of the traditional bicycle crunch is advantageous for exercising the entire abdominal region. It is ideal for those with back problems because it places less stress on the spine than floor-based exercises. Additionally, it promotes balance, coordination, and functional movement, which are especially important after the age of 50. With this exercise, your rectus abdominis, obliques, and lower back all receive a workout.
To perform standing bicycle crunches, maintain an erect, hip-width stance. Place your wrists behind your head while extending your forearms to the sides. Raise the right knee toward the left forearm as you rotate your upper body to the right. Before resuming the beginning position, pause at the peak of the movement and squeeze your abs. On the opposite side, repeat the same motion by bringing your left knee to your right forearm. Alternate sides throughout each repetition. Repeat for the specified number of times.
Vertical Oblique Crunches
This exercise is excellent for enhancing the strength of the oblique muscles, which are essential for maintaining balance, stability, and rotational strength. The obliques and abdominal muscles are the primary muscle groups that are targeted.
To execute a standing oblique crunch, stand with your feet hip-width apart and your palms resting on your hips. Raise your right knee to the side and attempt to connect your right knee with your right forearm by bending your upper body to the right. Return to the starting position. Repeat this action on the opposite side. Continue to alternate sides with each repetition. Repeat for the specified number of times.
Wood Cutter with a Medical Ball
The woodcut is a full-body exercise that strengthens your core and improves your strength and flexibility simultaneously. The twisting motion of this exercise is also advantageous for your oblique muscles, and the medicine ball provides some resistance training. This exercise targets the rectus abdominis, obliques, lower back, and pelvic muscles.
To perform a wood chop with a medicine ball, stand with your feet shoulder-width apart and both palms on a medicine ball. Raise the object to the right of your shoulder. Draw a diagonal line with the ball as you kneel and pivot to bring it toward your left ankle. Return to the beginning position by reversing the motion. Repeat for the specified number of times. Alternate surfaces and repeat.
Side Bends with Dumbbells while Standing
This is a wonderful exercise for enhancing core strength and stability. It improves posture and reduces the risk of spinal injury, which becomes increasingly important with age. Side bends with dumbbells engage predominantly the obliques, rectus abdominis, and lower back muscles.
To prepare, stand with your feet hip-width apart and a dumbbell in each palm. Maintain an upright back and an engaged core while bending at the midsection and moving to the right. Repeat on the opposite side. Continue to alternate sides with every repetition. Repeat for the specified number of times.
Jumping Jacks
The jumping jack is a full-body cardio exercise that benefits cardiac health and increases overall body endurance. Additionally, it aides in calorie reduction, which can contribute to weight management. This exercise targets the body’s main muscle groups, including the abdominals, glutes, quadriceps, hamstrings, and deltoids.
To perform leaping jacks, stand with your ankles together and arms by your sides. Jump while simultaneously spreading your legs wider than hip-width apart and bringing your arms overhead. Jump again to return to the starting position, bringing your legs back together and your arms back down to your sides. Maintain a brisk cadence throughout the entire workout. Repeat for the specified number of times.
Ice Skaters
Skating on ice is an explosive and dynamic exercise that primarily targets the lower body and core, thereby enhancing muscular strength and balance. This move also replicates real-world movements and aids in the development of agility and coordination, both of which are essential as you age. This exercise targets the buttocks, quadriceps, hamstrings, and abdominal muscles primarily.
To execute ice skating, you should stand on your right foot with your left foot off the ground. Land gently on your left foot while bringing your right foot behind your left ankle as you leap to the left. Repeat the motion on the opposite side, this time leaping to the right and landing on the right foot. Continue to alternate sides as quickly as possible while maintaining your balance. Repeat for the specified number of times.
High Knees
High knees are a cardiovascular exercise that engages the core and strengthens the leg muscles. Additionally, it enhances balance and coordination. This exercise targets the hip flexors, quadriceps, buttocks, and abdominal muscles primarily.
To execute high knees, stand with your ankles hip-width apart and your legs straight. Raise your right knee as high as possible, to chest level. Quickly alternate sides and bring the left knee to the chest. Continue alternating knees while maintaining a rapid tempo. Repeat for the desired duration.