8 EASY Exercises Woman Should Be Doing
8 EASY Exercises Woman Should Be Doing to avoid balance issues
Hi — I’m April from April On Her Own ~ Later In Life. I made a video sharing simple, research-backed movements that have helped me start reversing the slow slide into stiffness and poor balance. I walk my dog a lot, but I realized walking alone wasn’t enough. I want to stay strong, avoid falls, and keep living independently — and these exercises are the small, doable steps I’m committing to.
"I don't want to fall and not be able to get up."
Click Here To Watch This Full Video
Why core strength and balance matter as we age
Core strength isn’t about looking a certain way — it’s about protecting yourself. As we age, weaker core muscles and tight hips can lead to:
Poor balance and a higher risk of falls
Lower back pain and stiffness
Reduced mobility in hips, knees, and ankles
Poor posture and less confidence moving through daily life
I dug into the research and pulled together exercises that target these exact problems. The graphics and guidance I used come from Lifeline’s core-exercise resources for older adults — I’ll point you to that below along with a downloadable PDF if you want a cheat sheet.
The exercises (simple, chair-friendly, and realistic)
Below are the movements I focus on. You can do most of them seated, lying down, or standing. If balance is a concern, start seated or lie down. The goal is to strengthen little by little — even once or twice a week helps. If you prefer a downloadable checklist, grab it here: https://aprilcorbett.com/fit50
Deep squat (aka sumo squat)
Why: Improves hip mobility, ankle and knee flexibility, strengthens glutes, legs and core, and helps posture and stability.
How: Feet wider than hip-width, toes slightly turned out. Lower into a deep squat as far as comfortable, keeping weight in your heels and chest lifted. If standing is hard, use a chair to sit and stand slowly, or hold onto something for support.
Tip: Start with a few reps and build up. This one helped me loosen tight hips more than I expected.
Dead bug
Why: Great for core control without overloading your lower back.
How: Lie on your back (or sit if needed). Extend one arm overhead while simultaneously extending the opposite leg, then return. Move slowly and keep your lower back gently pressing into the floor or chair.
Modification: Do it seated if lying down is uncomfortable.
Seated side bend
Why: Targets the obliques and helps with lateral flexibility — useful for balance and daily movements like reaching or getting something off a shelf.
How: Sit tall, hands resting or overhead if comfortable. Lean gently to one side, feeling the stretch along your ribcage, then come back up and switch sides. Don’t force range — go where it feels okay.
Seated roll / pelvic tilt (sit-and-roll)
Why: Builds core awareness and gently mobilizes the spine and pelvis, which helps reduce lower back pain.
How: Sit on the front of a chair, feet flat. Slowly roll your pelvis forward and up into a slight arch, then tuck and round forward, feeling the core engage. Move slowly and breathe.
Tip: Focus on the core working, not on rushing the movement.
Leg lifts (seated or lying)
Why: Strengthens lower abs and hip flexors — both important for getting up from a chair and for walking stability.
How: Lie on your back and lift one or both legs a few inches off the floor, or sit and lift one leg at a time. If your lower back bothers you, lie down and keep a slight bend in the knee or use the chair version.
Bridge
Why: I actually like this one — it’s excellent for the lower back, glutes, hips, and core.
How: Lie on your back with knees bent and feet hip-width. Lift your hips toward the ceiling into a bridge, squeeze the glutes, hold briefly, lower slowly. Do a few reps and rest.
Note: This helped my lower back pain when done gently and consistently.
Standing abdominal curl / roll-down
Why: Teaches your core to engage and lengthens the spine — helpful if you sit at a computer a lot (like me).
How: From standing (or seated for safety), pull your belly button toward your spine and slowly curl your upper body down toward your thighs, imagining your forehead rolling into your abs. Hold for about 3 seconds, then slowly return.
Tip: Move mindfully and don’t force the roll. If balance is an issue, perform seated.
Standing woodchop (or controlled chopping motion)
Why: Trains core rotation, coordination, and anti-rotation stability — all important for everyday twisting actions.
How: Stand (or sit) tall. Raise your arms up on one side and chop diagonally across your body to the opposite hip in a controlled motion, keeping the core solid. Switch sides. If you’re unsteady, do this seated.
Core cue: Keep the torso steady — the power comes from the core, not just the arms.
Bonus: Plank
Why: A plank is a classic for a reason — it challenges the entire core and helps with posture and spinal support.
How: Keep the body in a straight line from head to heels. If full plank is too tough, do it on your knees or against a wall. If possible, perform it in front of a mirror so you can check that your back stays straight — a rounded or arched back can cause issues.
Warning: Be careful with form. If you’re new, start short (10–20 seconds) and build up.
How to make these exercises work for you
Start small: pick one or two exercises and do them a few times a week. Consistency beats intensity.
Modify: If balance is a concern, do everything seated or lying down until you feel steadier.
Safety first: Have someone nearby when trying new moves for the first time, and use a chair or wall for support.
Use a mirror for exercises like the plank so you can check your alignment.
Listen to your body: these aren’t medical recommendations. Stop if something hurts and consult a professional if you have concerns.
Resources — where I got this and how to join our community
The exercise graphics and descriptions I used are from Lifeline’s core-exercises-for-seniors resource: https://www.lifeline.ca/en/resources/core-exercises-for-seniors/
Grab the downloadable checklist I created here: https://aprilcorbett.com/fit50
If you’d like accountability and community, I’m launching a Patreon with a free membership tier for early members. We’ll be meeting monthly on Zoom (starting mid-to-late September) to connect, move together, and share wins. If you join as an active member and show up for the calls, that free tier will remain free for you. More details: patreon.com/AprilandLupita
Parting note
I spend most of my time alone, and my priority is to stay strong enough to take care of myself. If you’re a woman in your 40s, 50s, 60s (or beyond), I challenge you to pick at least one of these movements and try it this week. Even small steps matter. If you try them, tell me how it goes — I’d love to hear your experience and what you find helpful.
Let’s age well, together.
For more tips and resources, check out:
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