I've trained my 72-year-old dad to move and exercise like he's 30 years younger, here's 3 exercises we swear by
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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and a fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science , Fit&Well , Coach , and T3. Having worked with fitness studios like F45 and Virgin Active and trained both group and 1:1, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells. She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body. Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11. In her spare time, she enjoys CrossFit, hot yoga, Pilates and running and can be found perfecting her handstand walks and handstand push-ups in the gym whenever she has the chance to be upside down. At work, she can be found testing the latest in fitness technology and wearables, anything yoga and CrossFit-related and has a keen interest in nutrition, mindfulness, sleep and recovery.
I've been training my dad for roughly six years, and one element of his training I've been really ramping up lately? Core work. It's all well and good watching him get stronger, more mobile and better balanced, but a strong core reduces pain, minimizes risk of injury and helps you move well as you age.
There are essential strength exercises in his routine already, but we often work on his core strength at the end of sessions. We try to stay as low-impact as possible, supporting his back while focusing on building deep core stability. My dad has sciatica, so keeping his spine and glutes strong and active is crucial.
As you get better and stronger, you can adapt the load, reps and sets to suit your needs. If you’re ready to get started, check out the three exercises below.
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If you experience limited mobility in your hips, knees, ankles, or spine, go easy and take these exercises slowly. You could progress by adding weight or slowing the exercises down more.
Clamshells strengthen your glutes, which are powerful muscles that help stabilize your pelvis and protect your lower back. Overhead squats require plenty of core stability to help stabilize the weight overhead while you squat. Again, your core works hard to keep your torso upright and stable while carrying a heavy load during the farmer's carry. If you choose to carry one weight, this trains your core for anti-rotation, making you more robust.
If you experience pain, or you're unsure if this exercise is for you due to pregnancy, a health condition, illness, or injury, I recommend seeking medical advice first.
I have my dad hold a weight plate with both hands overhead during overhead squats, but we have been doing this exercise for a long time. You can also wrap a band above your knees and push against it with your legs as you squat. Try to sink your weight into your heels and spread weight to your little and big toes; lift your chest and lower your butt as far as you can.
During squats, I commonly notice heels rising (thoracic, hip, or ankle-related), knees caving in (often lower-joint-related), backs rounding, or a lack of squat depth. It's better to use your bodyweight first until you improve overall strength and mobility.
Try to keep your spine straight and your shoulders pulled back and down during all exercises, with your core switched and locked on. Imagine bracing for an impact and drawing your breath downward as you move.