As a certified personal trainer who works with a lot of senior clients, I know that falling can be a huge concern.
Improving your balance can help, but being able to get yourself off the floor if you do fall is also very important—especially as you age.
If you can’t get up from the ground without assistance, start working on it now.
These three exercises will strengthen the muscles responsible for stabilizing your body and pushing up off the floor.
The three exercises
These exercises don’t require any equipment, but you may want to use an exercise mat to cushion your elbows on the floor-based moves.
The exercises:
- Reverse lunge: 3 x 10-15
- Kneeling get-up: 3 x 10-15
- Side plank: 3 x 15-30sec
1. Reverse lunge
Sets: 3 Reps: 10-15
- Stand upright and engage your core.
- Step your left foot back.
- Bend both knees to lower. Stop when both knees are at roughly 90°.
- Push through your right foot to stand back up.
- Repeat the exercise 10-15 times on your left side, then switch sides.
Trainer tips: If you can’t lower your back knee all the way to the floor, go as low as you can and increase your range as you get stronger. Practice next to a wall or chair to start with, holding onto it for support, and try to work your way up to an unassisted lunge. When the exercise starts to feel easy, pick up a pair of light dumbbells to increase the difficulty.
2. Kneeling get-up
Sets: 3 Reps: 10-15
- Stand upright and engage your core.
- Step your left foot back and bend both knees to lower your left knee to the floor.
- Place your right knee on the floor, next to your left.
- Step your left foot in front of you.
- Push through your left foot and rise to stand.
- Repeat 10-15 times, leading with your left leg, then switch sides.
Trainer tips: Use a pillow for extra knee cushioning and hold onto a chair if needed. If you’re unable to get onto the floor, practice standing up from a chair using just one leg.
3. Side plank
Sets: 3 Time: 15-30sec
- Lie on the floor on your left side in a straight line, with your right leg on top of your left.
- Place your left elbow on the floor, directly underneath your left shoulder.
- Bend your knees and engage your core.
- Lift your hips off the floor and hold this position for 15-30 seconds.
- Repeat on the other side.
Trainer tips: If you’re unable to get down onto the floor, practice the side plank while standing using a wall. When the exercise starts to feel easy, elongate your legs and lift your hips and knees off the mat.
