6 Exercises That Undo Years of Damage! (TURN BACK TIME)

What if I told you that there are 6 overlooked exercises that change everything for your body as you get older? In this video, I am going to show the 6 most overlooked exercises that you should be doing if health and longevity are part of your goals.

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The best part about these exercises is that they can all be done at home with extremely limited equipment, which means that weights aren’t required to perform any of them. These exercises will focus on areas that known to be issues as we get older, whether that is through limited mobility, flexibility, or stability – we’re going to train them all.

The first overlooked exercise for longevity is the skater squat. This single leg exercise challenges not only your strength in the sagittal plane, but the frontal plane as well. Strength will be required to perform the concentric portion of the lift, but you will also need strength and stability in the hips to make sure that you are not moving side to side.

While you may be a strong squatter, this will likely humble you; performing this single leg exercise means that you are lifting 100% of your bodyweight on one leg. If you were to hold half your bodyweight in dumbbells while performing the skater squat, you would be equivalent to a 2x bodyweight bilateral squat.

The second of overlooked exercises for longevity is something that most of us don’t train as we more often than not take it for advantage – balance. We start by standing one leg with the other foot out in front of us. Put your arms out like an airplane and try to balance for 60 seconds. If that is too easy, try it with your arms up overhead. Now, to progress this, I want to remove your proprioception by closing your eyes.

Balancing with your eyes closed is significantly more difficult as you are taking away your brain’s awareness in space to keep you balanced. Even at the starter stance with your arms out to your sides, closing your eyes changes everything. You will probably notice that holding for 60 seconds with your eyes closed is much more difficult than balancing with your eyes open.

Next up for overlooked exercises is the warrior lunge. A modification of the common hip flexor stretch, but we are going to be training hip flexion as well as hip extension. In the sprinter stance, you will reach forward and bend at the waist to try to bring your chest as close to your thigh as possible. Hold it for a second or two, then extend your torso upwards and reach your hands overhead to get a deeper stretch on the hip flexors.

If you want to make this more difficult, make sure the knee of the back leg is off the ground while performing it. This is about keeping hip flexion possible as we get older as that is one of the first things to go.

Now, we have a dynamic movement that will continue to train hip flexion, but also hip external rotation, as well as thoracic mobility. Assuming the position you see in the video, make sure your feet are together behind you. Then sit back as deep as possible to get not only hip flexion but also an adductor stretch as well. Here, your arms will be extended out overhead and this will promote thoracic extension, something that gets lost with aging as well.

Moving onto the next longevity exercise, we have to focus on the posterior chain. Lying down on your stomach, you will perform angels & devils. Reach overhead while lifting your chest and legs off the ground. This will fire up the glutes, low back, and the upper and mid-scap muscles. Sweep your arms behind you while turning your hands over until they meet. Then sweep you arms back to the starting with your thumbs up (this will promote external rotation).

Sticking to the posterior chain, we are going to shift our focus to the glutes. This can be done on the edge of a bed very easily. Simply lay on your stomach with your hips on the edge of the bed and your legs pointing down. From there, lift your legs up as high as you can behind you, initiating the movement from the glutes, not the low back. The low back will come in to assist the glutes as the legs come up, but this isn’t driven by the low back itself.

For the rest of these overlooked longevity exercises, be sure to watch to the very end of the video.

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