short exercises to improve core strength, balance and flexibility?

Question

Now that I've hit middle age, I find that my back is often stiff in the mornings and that it doesn't wear off until mid-afternoon. I also discovered I can't do the Fullerton "stand test" (sit down on the floor unaided, then stand back up without using hands) without using one hand on rising. Neither of these augers well for my future fitness.

I am not sedentary or overweight: I cycle to and from work, which takes about 20 minutes each way and includes a hill in each direction. I tend to walk or cycle rather than taking the card, and I occasionally walk and cycle for pleasure when I have the chance, which isn't often. But while these may be helping me maintain baseline cardiovascular fitness, they're not working on my core strength and balance.

Can you suggest some short exercises I can do of a morning, without specialist equipment, that will specifically help me with balance and both flexibility and strength in my legs and back? It'd be nice to be able to touch my toes again :)

Answer 1

Short exercises I can do of a morning, without specialist equipment, that will specifically help me with balance and both flexibility and strength in my legs and back?

Look to reddits r/bodyweightfitness for more help with these but here is a list of the recommended exercises:

Leg Work (progression)

• Squat Progression
• Pistol Squat Progression
• Deep Step-Up
• Shrimp Squat Progression (work in progress)
• Bulgarian Split Squat
• Single Leg Deadlift

For more, click here

Core Work (progression)

• L/V Progression
• Compression work
• Bodyline Work
• Hanging Leg Raises

Stretches By completing the exercises above to full range-of-motion. You will end up gaining a good degree of flexability. However, there are a vast playground of stretches you can do. It is a little open ended to say you want to stretch your "back and legs" so I would recommend googling "Stretch for {activity}" i.e. Stretch for touching toes

Answer 2

I personally use a YouTube yoga channel and just do the mellow beginners videos in the morning. There are a lot of options and different people providing videos so with a little investigation I would suspect you could find something that fits your style and time availability. You don't need any specialty equipment and it works balance, core and flexibility. I personally like this instructors style and pace.

Answer 3

For lower back and lower body strength , mobility and flexibility you can do the check out the following links:

Foundation workout

Ido's Squat Clinic Routine - Mobility

Answer 4

Hmm, never heard something about Feldenkreis? https://en.m.wikipedia.org/wiki/Feldenkrais_Method

I love sport. I'm not superstitious. I think it relax and stretch the muscles and tends in places that are very difficult to stretch. For example after 20 min working on the neck the circumference roundabout is larger. Same for other joints.

I thing Feldenkreis helps you to know your body better inside and how it work. + it will stretch you body considerably after 1 month exercise.

Sorry for my english...