When older, many people tend to exercise less in the upper body. Meanwhile, side push-ups are an effective exercise to help strengthen abdominal muscles, while also affecting shoulders, back and chest. This is also a good stepping stone to build strength before switching to standard floor push-ups.
How to do it: Stand opposite the gym box or chair, place both hands on the surface so that the shoulders are aligned with the wrist. Extend your legs to the back, forming a angle of about 45 degrees to the ground.
Tighten your buttocks, thighs and hold your abs firmly. Slowly bend your elbows, lower yourself as close to the box or chair as possible, while keeping your spine straight.
Push yourself back to the starting position, keeping your palms always pressed against the surface. Perform 3 sets, 5 repetitions each set.
To increase effectiveness, close your heels and knees, and actively tighten your legs when lowering yourself. This helps activate abdominal muscles better than spreading your legs (although the leg-spreading position can create a stronger feeling). You can also clip a yoga block between your thighs to support muscle tightening.
In terms of depth, you should lower yourself down about a fifth handful from the surface. If the exercise is still difficult, raise the hand position, such as the kitchen counter, or start with wall-backed push-ups to get used to it.
