5 Moves to Keep You Strong When You Have to Skip the Gym Javascript must be enabled to use this site. Please enable Javascript in your browser and try again. × Search search POPULAR SEARCHES SUGGESTED LINKS Join AARP for just $9 per year when you sign up for a 5-year term. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Leaving AARP.org Website You are now leaving AARP.org and going to a website that is not operated by AARP. A different privacy policy and terms of service will apply.
5 Moves to Keep You Strong When You Skip the Gym
Everyday actions can work your stomach muscles glutes and more even without exercise
Getty Images Illustrations by Tara Jacoby For a fit body and mind in your 50s, is key. Still, there are days when you just can’t face the treadmill. We asked personal trainer Kirk Charles, proprietor of the online training program Fit Beyond 40, for his favorite ways to stay strong and limber when the gym is off the table. 1 Pull your stomach in
To increase without crunches, suck in your stomach. Stand straight, exhale, pull in your belly, and hold for 20 to 30 seconds (or as long as you can). Do 3 to 5 reps. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. 2 Clench those glutes
You can build a stronger, less saggy butt by clenching those butt cheeks. This move works the gluteus maximus, gluteus medius and gluteus minimus — a twerking trifecta. Stand, clench as tight as possible, and hold for 30 to 60 seconds. Start with 3 to 5 reps, gradually increasing the number over time. (If you clench your abs simultaneously, you’ll strengthen your lower back; your glutes and abs help pull your pelvis into a powerful position.) 3 Circle your arms
For shoulder power, extend your arms out, each to its respective side, and make 10 small forward circles. Then make 10 small backward circles. You’ll probably feel a slight muscle burn after that amount. Next, try doing 3 to 5 reps forward and backward. This will work your deltoids and rotator cuff muscles. Add in larger circles to increase your range of motion. 4 Sit up straight
If you slump when you sit, this can lead to postural problems. Focus on to strengthen your back and neck. 5 Use the stairs
If you live or work in a building with a staircase, take advantage of it. You may not feel like or jogging, but your quads still need to be worked. Even walking up just a couple of flights of stairs on a regular basis can help you develop power and stamina over the long run. AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. AARP VALUE & MEMBER BENEFITS See more Health & Wellness offers > See more Flights & Vacation Packages offers > See more Finances offers > See more Health & Wellness offers > SAVE MONEY WITH THESE LIMITED-TIME OFFERS