Core-strengthening exercises for walkers

Four moves to add to your routine.

Perform this exercise with a pair of kettlebells, each weighing four pounds, a medicine ball, with a yoga block, or on a stability ball. Start by lying on the floor with your feet hip-width apart and your hands in prayer position. Bend your knees 90 degrees and lift your hips so your body is in the same orientation as in the first exercise. Push your hips up and down and rotate your ankles clockwise and then counterclockwise. Do 12 to 20 repetitions until you've achieved a 1-in. (2.5 cm) gap in your legs. Perform three to five minutes of gentle resistance training to further stretch out your hips and hamstrings.

a man walking

Walking Lunge with Straight Leg Raises is an exercise that walkers can use to add to their core stability work. You'll be using your balance and core to perform this movement. Start by standing with your feet together and lower into a lunge position. Keep your back very straight and raise your right leg until it is parallel to the floor. In the next rep, raise your right leg until it is parallel to your body, then return to the start position. Perform two sets of 15 to 20 repetitions for three to five minutes.


The Dumbbell Squat is a very popular core strengthening move. It can be used on its own as a warm up, or it can be done as part of a complex movement sequence of exercises that target core muscle activation, such as the walk or the walk-and-run. Start by finding a spot in your home that has a solid wooden flooring, a wall, or an empty cardboard box or heavy tarp. Stand with both feet together and put your hands on the floor next to your feet. Lower your body until your thighs are parallel to the floor. Keep your back straight throughout the movement and do not allow your pelvis to move anteriorly.


Jumping rope with a training jump rope is an effective and fun way to get a full-body workout. Adding jump rope training to your exercise routine can increase your cardiovascular endurance, improve your coordination and balance, and strengthen your leg and core muscles. To jump rope, start by selecting the right rope for your height and skill level. Begin with a basic jump, jumping with both feet at the same time, and gradually increase your speed and intensity. You can also mix up your jump rope routine with different variations, such as single-leg jumps, double unders, and criss-cross jumps, to keep your workout challenging and engaging.