5 Standing Core and Glute Exercises for 50s

The following standing glute exercises will help keep your glutes strong and you balanced now and into the future. All you'll need is a mini band and a long looped resistance band.

Move 1: Lateral Toe Tap and Reach

1. Stand with your feet together and knees slightly bent. Keep your weight in your heels. 2. Reach your right foot out to the side, straightening your leg and tapping your toe to the ground. At the same time, reach your right hand over toward the left. 3. Your torso will twist a bit, but try to keep your hips facing as forward as possible. 4. Return to the starting position. 5. Do 8 to 12 reps, then switch sides.

Move 2: Body-Weight Romanian Deadlift

1. Stand with your feet hip-width apart and place your hands behind your ears. 2. Keeping your spine straight and shoulders down and pack, push your hips back toward the wall (or imaginary wall) behind you. Let your torso tip forward and soften your knees. 3. Once you’ve bent as far forward as comfortable, squeeze your glutes to stand back tall in the starting position. 4. Do 8 to 12 reps.

Move 3: Banded Side Step

1. Loop a mini band just above your ankles. 2. Get in a semi-squat position with your hips back and your weight in your heels. 3. Squeeze your glutes and step your right foot out to the right. 4. Keeping tension in the band, step your left foot to follow the right. 5. Continue stepping to the right for as far as your workout space allows, up to about 10 yards. 6. Then repeat the motion walking to the left side. 7. Do 15 to 20 reps leading with each leg.

Move 4: Monster Walk

1. Loop a mini resistance band just above your ankles. 2. Start in a semi-squat position with your hips back and your weight in your heels. 3. Squeeze your glutes and take a wide step forward with one foot. 4. Keep tension in the band, and take a wide step forward with the other foot. 5. Continue "walking" for about 10 yards or as far as your workout space allows. 6. Once you reach the other side, walk backward to the starting position. Keep a slight bend in your knees and make sure your knees don’t cave in toward each other.

Move 5: Side Lunge With Toe Reach

1. Stand tall with your feet together. 2. Step your right foot out to the side, bend your knee and sit your hips back to lower into a side lunge. 3. At the same time, reach toward your right foot with your left hand. 4. Push through your right foot to return to the starting position. 5. Do 8 to 12 reps, then switch sides.

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