I’ve Fallen and Can’t Get Up!
The simple daily CORE exercise to keep you safe
There’s something most women don’t think about…until it happens.
👉 Getting down on the floor—and not being able to get back up easily. 😓
It sounds simple. Basic, even.
But it’s actually one of the clearest signs of declining strength and function.
And it’s more common than you might think.
After age 30, we can lose 3-8% of our muscle mass each decade!
And that decline speeds up after 60.
Over time, that loss—known as sarcopenia—directly impacts your ability to perform everyday movements.
Including something as simple as getting up off the floor.
In today’s issue, we’re going to focus on this one simple ability.
✨ Building strength where you need support and restoring mobility where your body requires it.Because if you ever fall and can’t get back up on your own, that’s not just inconvenient…
⚠️ It’s dangerous.
JUST ONE THING
Building a core that actually supports how you move in real life is not just about crunches or “feeling the burn”. Because when you’re on the floor, it’s not just your legs doing the work 👉 a strong core is essential.
Your JUST ONE THING to Prevent Muscle Loss
“Functionally” Strengthen Your Core
Your core, or trunk, has to stabilize you, help you shift your weight, and generate the strength to bring you back up.
And when that system is strong?
Each day, you should gently work this area through a range of movements—twisting, bending forward and back, and side to side.
💪 You don’t hesitate.
💪 You don’t struggle.
💪 You just get up.
This move 👇 is great as it positions you so your lumbar spine is safely anchored while you rotate and mobilize your thoracic spine.The key is to start incorporating core movements that mimic real life, like this “rocking posture sit” progression 👇.
It may feel simple…
But this is that kind of strength that keeps you✨ independent, capable, and confident ✨in your body for years to come.
Can YOU easily do all three phases?
Rocking Posture Sits
- Phase One: While sitting, grab your knees and pull your chest up into proud posture, then round your back as you lean back a little. Alternate between positions.
- Phase Two: Add on by rocking onto your back, then use a little momentum to rock back up into starting position, grabbing your knees.
- Phase Three: Add on by tucking one foot behind the other knee and sitting up tall when you come up after rocking back. Alternate legs.
Extra Tip: It is A-OK to use momentum here! The more you practice thrusting yourself forward and up, the better control you’ll have throughout the entire movement.
Did You Know...
- Falling isn’t just an “old lady” problem! New studies show that falling and getting injured is far more common in midlife women—45-65 years of age—than previously thought. Midlife falls are associated with increased risk of mortality in women
- Strengthening your legs through full, deep ranges of motion, like with deep squats, can help improve your ability to get down on the floor and back up easily.
- Your muscles will shrink if you’re not eating enough, and especially if you’re not eating enough protein.
Until next week... Be strong💪
