The best exercises for strength and mobility as you get older don't need to be fancy or gym-friendly; they need to be effective and performed consistently. And these three moves only require one of the best yoga mats.
I train clients of all ages, but I really enjoy working with people who are enjoying exercise in later life because, if I'm honest, that's where I get the most satisfaction watching strength, mobility and functional fitness transform.
Improving mobility is all about moving the joints through a range of movement (motion is lotion, after all); strengthening exercises help build strong muscle groups, bones and ligaments through resistance and loading.
I'm sharing three go-to exercises I believe you should add to your exercise routine, plus some of the benefits you can expect.
If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.
Watch: 3-move mobility routine
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The routine: 3-4 sets, 8-10 reps per move
- Side leg raises: Lie on your side with your elbow resting on your mat stacked beneath your shoulder. Push up through your elbow and shoulder to protect the joints. Stack your legs and bend your knees. Keep a soft bend in the top knee as you lift the leg high into the air, squeezing your core and glutes. Pause, ensuring your hips and chest stay facing forward, then lower the leg again. Wrap a band above your knees or hold a dumbbell to your hip to progress the move. You can also add a pulse. Switch sides.
- Seated leg openers: Sit upright on your mat and extend both legs in front of you. Engage your core and imagine a piece of string coming out of the crown of your head pulling you up to lengthen your spine. Place your hands behind your head and squeeze your shoulder blades together. Lift your right leg to hover a few inches, then open your leg with as much control as possible as far as you can. Pause, then draw the leg back to center and lower it. Switch sides. Consider adding a band for more challenge or placing your hands on the mat for less.
- Cossack squats : Stand with your feet hip-width apart, then step your left foot out to the side as wide as you can, bend the knee and lower into a side lunge. Ensure you're bracing your core and staying upright with a straight back and your gaze ahead. Lower as far as you can, sending your butt back and down. Pause, then drive up powerfully through your left leg and step to the starting position. Switch sides. For a beginner-friendly option, start with your feet planted and legs already wide, allowing you to move from side to side without stepping. For a progression, add a weight.
What are the benefits?
Each of these exercises brings something slightly different to the table.
Side leg raises hit the outer glutes and open the hips and groin, also stretching down the inner thighs, known as the adductors. Hitting your glutes from different angles targets the muscles differently, and this movement pattern is crucial for abducting the hip away from the body using lateral motion.
Seated leg openers move the leg away from the body using a slightly different plane of motion, stretching the inner thighs and groin, opening the hips and building strength around the pelvis and in the glutes. The seated version also tests posture and alignment as you engage your core, place your hands behind your head and focus on staying upright while pulling your elbows back to open your chest.
Cossack squats build powerful muscles in the lower body, hitting your hips, glutes and legs while increasing mobility in your hips, knees and ankles. Try to stay upright and keep your core engaged by bracing your stomach. You can keep your toes facing forward or lift them to point into the air, which will externally rotate the hip and deepen the stretch in your hamstrings. This move is brilliant for building strength and mobility while improving balance and control.
Each of these exercises brings something slightly different to the table.
Focus on full control and constant tension through all phases of the exercises. There's no rush, and there are only three moves to work through, so take your time.
You can adjust the reps and sets as necessary, and play with the weights or equipment you use. I like to add dumbbells and a band above my knees, but to begin with, I would move toward lighter weights and full range of movement every rep until you feel more familiar.
Any time your hands are behind your head, focus on opening your chest and knitting both shoulders together; this is brilliant for practicing an upright position, improving posture and helping you avoid slouching or curling your spine.
Give these a try, and let us know how you get on in the comments.
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