From around 30 years old, adults begin to gradually lose muscle mass every decade and this rate increases faster after age 60. Because muscle is a tissue with strong metabolic activity, muscle decline will slow down metabolism, making it easier for the body to accumulate fat and harder to lose weight.
Practicing standing exercises is an effective method to maintain muscle mass, stimulate metabolism, burn calories and bring a toned waist.
Stand up and sit down exercise
This movement simulates a familiar daily activity movement of getting up from the chair. The exercise directly impacts the largest muscle groups in the lower body, and at the same time, activates the abdominal muscles, helping to burn a superior amount of calories compared to individual abdominal exercises.
Sit at the edge of a sturdy chair, 2 legs spread to your hips. Slightly tilt your body forward from your hip joints. Tighten your abdominal muscles. Focus your strength on your heels and stand up straight. Slowly lower your controller back to the chair. Perform 2-3 sets, each set 8-12 repetitions. Rest for 60-90 seconds between sets.
Step-up exercise
The step-up exercise helps strengthen the glutes, thighs and calves, and also increases heart rate to improve both strength and cardiovascular endurance. This exercise also reduces pressure on the joints.
Stand upright in front of a stepping stone or platform. Place a firm foot on top of the step. Press through your heel to lift your whole body up.
Step up with the other leg. Slowly step down to return to the starting position. Complete the entire number of repetitions on one side before switching to the opposite leg. Perform 2-3 sets, each set from 8-12 repetitions for each leg. Rest for 45-60 seconds between sets.
Standing knee lift exercise
Raising your knees when standing helps to firm the deep abdominal muscles without lying on the floor, and at the same time, improves balance, movement coordination and flexibility of the hip joints. Raising each leg forces core muscles to operate continuously to keep the body stable.
Stand up straight, 2 legs as wide as your hips (you can lightly lean your hand against a wall or chair if you need to balance). Tighten your abdominal muscles. Slowly lift one knee towards your chest, paying attention not to lean back.
Lower your leg slowly and controlled. Repeat enough times and then switch sides. Perform 2-3 sets, each set 10-15 repetitions for each side. Rest for 45-60 seconds between sets.
