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The Best Floor Workout To Do In Your 60s—Without Equipment

Get ready for your new favorite workout.
FACT CHECKED BY Alexa Mellardo

If you're 60 or over, staying physically active plays a major role in your overall health. That's because as you age, you lose muscle mass and your metabolism slows down. This can greatly impact your quality of life. When you're sedentary and not working out, you may also struggle to perform everyday tasks such as walking. You might even become more at risk for developing issues like lower back pain. Because of these changes that come with growing older, you need to start strength training to build and maintain lean muscle mass. So, we've put together the best floor workout to do in your 60s that doesn't require any equipment.

One of the best ways to kick off your strength training journey is by using your body weight and performing floor workouts. You don't need to use any machines or even dumbbells, and this workout can be done just about anywhere. This is an especially great option if you're not a gym person and want to start off small, build momentum, and begin to embrace a more active lifestyle at home.

If you're unsure of where to begin, don't fret, and check out the best floor workout below. These exercises will target all of the major muscle groups in your body and help build muscle and strength endurance. Read on to learn more, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Hand Release Pushups

trainer performing hand release pushups
Tim Liu, C.S.C.S.

Assume a pushup position with your shoulders in line with your wrists and your back completely straight. Keep your core tight and glutes squeezed, and lower yourself under control until your whole body is on the ground. Once you've reached the bottom, take your hands off the ground, then place them back to push yourself up. Flex your triceps and chest at the top to finish before performing another rep. Complete 3 to 4 sets of 5 to 10 reps.

(Note that if this movement is too challenging, you can regress it by switching over to a kneeling pushup instead.)

Related: 3 Subtle Red Flags Your Strength Training Workout Isn't Effective

Split Squat

split squat
Tim Liu, C.S.C.S.

Begin this exercise in a staggered stance—one foot should be in front and your other foot should be behind you with your toes firmly planted. Keep your chest tall and core tight, and lower yourself until your back knee touches the ground. Drive through the heel of the front leg to come back up. Perform 3 to 4 sets of 8 to 10 reps on each leg.

Related: The Best Cardio Exercises To Get A Lean Body Fast—Without Equipment

Side Plank

side plank
Tim Liu, C.S.C.S.

Position yourself on the right side of your body with your legs extended out and your feet stacked on top of each other. Place your right elbow underneath your wrist, and press your weight down into your arm to hold yourself up. Your shoulder should be in line with your elbow and wrist, and your forearm should be lying perpendicular to your body.

Engage your core, and pull your body up off of the mat so that your body forms a diagonal straight line. Keep your feet stacked on each other, and place your left hand on your hip for stability. Hold for 20 to 30 seconds before switching sides. Complete 3 to 4 sets.

Hollow Hold

trainer performing hollow hold exercise
Tim Liu, C.S.C.S.

Lay down flat on your back with your arms extended over your head and your feet straight out and together. Pressing your lower back into the floor, slightly curl yourself up, lifting your legs and arms above the air. Your body should be in the shape of a banana. Hold for 20 to 30 seconds, and perform a total of 3 to 4 sets.

Be sure to keep tension in your core at all times, and try not to overcompensate with your lower back. You can regress the exercise by raising both your legs and arms higher until you get the strength to have it lower.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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