Balance is something we can improve with practice and it’s especially important as we age. Working on your core strength and stability through unilateral exercises that work one side of your body independently trains your body to remain upright when it’s being pulled off-center, which can improve how you perform everyday tasks and reduce your fall risk.
Unilateral moves that target your pelvic floor, deep abdominals and diaphragm are also particularly helpful because they support your posture, which is intrinsically linked to balance, and these exercises can be done standing.
I’m a trainer who works with seniors and we often do standing core exercises because many of my clients struggle with getting up and down from the floor. This approach builds midline strength, improving both balance and posture.
Here is a workout featuring eight of my favorite standing core exercises that I regularly do in my seniors’ classes.
How to do the standing core workout
You will need a resistance band for these moves—either a mini looped band or you can double up a long one.
Place the band just above your knees for the entire workout. For extra stability, you can do any of these exercises near a wall or sturdy surface for support.
To do two rounds of the eight exercises below. Perform each exercise for 30 seconds, rest for 15 seconds between moves and take a 30-second recovery in between rounds.
- Side crunch
- Lateral leg lift
- Mini squat pullapart
- Standing march
- Wall-facing bird dog
- Wide step out-in
- Standing knee drive
- Open the gate hip opener
1. Side crunch
Time: 30sec Rest: 15sec
- Stand with your feet hip-width apart, with the band above your knees.
- Hold your hands by your head, elbows pointing out to the sides.
- Bend at your waist to the right while you raise your right leg, bringing your elbow to meet your knee.
- Avoid leaning forward or back.
- Return to the center and repeat on the other side, alternating sides with each rep.
2. Lateral leg lift
Time: 30sec Rest: 15sec
- Stand with your feet together, with the band above your knees.
- Shift your weight onto your left leg, then raise your right leg to the side.
- Avoid leaning forward or back, and maintain an upright position and tight core.
- Pause, then lower your leg back to the start.
- Repeat on the other side, alternating sides with each rep.
3. Mini squat pull-apart
Time: 30sec Rest: 15sec
- Stand with your feet hip-width apart, with the band above your knees.
- Push your hips back and bend your knees to lower into a half squat.
- Pause and push your knees out to the sides.
- Reverse the movements back to the start.
4. Standing march
Time: 30sec Rest: 15sec
- Stand with your feet hip-width apart, with the band above your knees.
- Raise your right leg to hip height, pause then lower.
- Repeat on the other side, alternating sides with each rep.
5. Wall-facing bird dog
Time: 30sec Rest: 15sec
- Stand facing a wall with the band above your knees.
- Place your hands on the wall, shoulder-width apart.
- Step your feet back so you’re leaning toward the wall at an angle, forming a straight line from your shoulders to your feet, core engaged.
- Raise one arm overhead and lift your opposite leg, extending it up and back behind you.
- Return to the start then repeat on the other side, alternating sides with each rep.
6. Wide step out-in
Time: 30sec Rest: 15sec
- Stand with your feet together, with the band above your knees.
- Step one leg out wide to the side, then the other, working against the resistance of the band.
- Step your legs back into the center one at a time.
7. Standing knee drive
Time: 30sec Rest: 15sec
- Start standing, feet hip-width apart, with the band above your knees.
- Shift your weight onto your right foot.
- Lean forward slightly as you raise your left leg back and raise your arms out in front.
- Drive your left knee up toward your chest, then return it to tap the floor behind you and repeat.
- Repeat for 30 seconds on one leg, then swap sides on round two.
8. Open the gate hip opener
Time: 30sec Rest: 30sec
- Stand with your feet together, with the band above your knees.
- Raise your right knee to hip height, then rotate it out to the side.
- Bring your feet back together, then repeat on the other side, alternating sides with each rep.
- Use a wall or sturdy surface for support if you need.