Why PT Jacqueline Hooton, 63, recommends standing core exercises for strength after 60 – 4 simple moves to try

Coach Jacqueline Hooton shares a wide range of techniques to help women ‘enjoy optimal ageing’, from power trainingand push-up tutorials to explaining different squat variations.

Her latest recommendation? Standing marching core exercises.

‘These marching core exercises are an excellent option in our 60s (they are challenging at any age though!),’ the founder of Her Garden Gym training platform said on Instagram.

She says the exercises have plenty of real-world benefits.

‘They have functional carryover…a strong core acts to stabilise us through movement. The added challenge of balancing with a dumbbell while marching is especially relevant as we get older,’ she explained.

While moves such as planks and crunches still have their place, standing core exercises more closely reflect the demands placed on your body during everyday movement, helping keep you stable as you walk, climb stairs and carry shopping.

A 2021 study found that step-marching exercises improved lower-limb strength, balance and fear of falling in older adults.

‘[Marching core exercises] also avoid crunches and many associated problems often leading to neck and back discomfort,’ Hooton added. ‘In many cases crunches are [advised against] for those with osteoporosis.’

Here are her four favourite variations, each progressively more challenging.

Try each exercise for 30-40 seconds, swapping sides where relevant, says Hooton.

‘A good starting point is level 1, 30 seconds per side, rest 15 seconds between sides and complete three sets in total.’

Benefits: Improves everyday stability and core strength.

Benefits: Builds core stability, improves balance and may help reduce back pain.

Benefits: Challenges balance, builds anti-rotation core strength and supports everyday movement.

Benefits: The most demanding variation, challenging core stability, balance and coordination while reducing reliance on floor-based core exercises.

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Kate puts together fitness content that covers functional and strength training, cardio, workout challenges, interviews and news. She’s often doing gym laundry or listening to music.

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