These are the Best Core Exercises For Seniors

Share This Post

Abs workouts don’t just belong to athletes or those under 30. Seniors are one of the most important groups to do core strengthening exercises. This is because targeting your midsection with exercises that shape and strengthen is crucial for staying active and healthy.

Must Read: which supplements should you buy

These are the 8 best core exercises for seniors

These are the best core exercises for seniors. These exercises should be done daily in order to maintain a strong core. You’ll be able to get a great core workout in just 10 minutes if you do each rep for 5-10 reps per side.

  1. Seated Forward Roll Ups

Performing seated forward rollups builds great functional core strength.

Here’s how you can do a forward seated roll-up.

Place your feet on the ground, your legs straightened, and your feet in front of you. Spread your arms out in front of yourself. Maintain a straight posture.

Start by bringing your chin up to your chest. Inhale and roll your entire body up, keeping your abs engaged. Reach towards your toes.

Inhale and begin to roll back to the original position one vertebra at time, until you are unable to reach further.

Continue moving slowly. Do not use momentum. Instead, lift your abdomens and lower.

  1. Side Bends for the Seated

With your knees bent, place your feet flat on the floor. Your right arm should be bent so that your right hand touches the right side. Your left arm should hang from your side. Maintain a straight posture.

Inhale. Inhale. Bend your left arm towards the floor as you exhale. To feel a stretch in your right side, keep your chest open while you pull your right elbow back.

Inhale to get back to your starting position. Repeat.

Muscle groups targeted: Internal and external Oblique Abdominal Muscles

  1. Leg Lifts for the Seated

Place your back on a chair. Place your left leg straight out in front of your right leg. You should keep your posture straight and not slouch or lean back on the chair.

To raise your right leg, engage your core. Your leg should be lifted as high as possible without your back slipping. Keep your foot on the ground for a moment.

Abdominal Muscles Targeted – Rectus Abdominis and Transverse Abdominis. Internal and External Obliques

  1. Taps for the Legs

Place your feet flat on the floor and bend your knees in a chair. Maintain a straight posture and don’t slump or lean back.

For support, hold onto the seat’s bottom. Engage your abdominals, and then extend both legs in front of yourself. Tap the floor with both feet.

You can reset by putting your legs under the chair and allowing your feet to touch the ground. You can then go back to step 1.

  1. Half-Roll-Backs for Seated

Place your feet flat on the floor and bend your knees in a chair. To create a circle, lift your arms up in front of you chest. Maintain a straight posture.

Keep your feet flat on the ground and your arms in a circular motion in front of you. Now, start to turn your back. Begin to scoop your abdomens as you round your back.

Engage your abs and stop moving if you are unable to go further. Slowly, you will return to the original position.

  1. Forearm planks

Place your face down on the floor, with your forearms touching the ground. Place your elbows directly below your shoulders, and place your hands flat on the floor, elbow-width apart.

To prepare, engage your core. Press down on your forearms to lift your body off of the floor. Your forearms will support your toes.

Your body should be straight from your head to your feet. To keep your hips from falling toward the ground, pull your navel in towards your spine.

Never Miss: all you need to know about bodybuilding supplements

If you are more advanced, hold for 30 seconds.

  1. Superman

Place your hands on your stomach and extend your legs. Spread your arms out overhead. Your abdominals should be lifted off the ground. Then, pull your shoulders away from your ears.

To lift your arms and legs off the ground, engage your back muscles, glutes, and abs. Keep your eyes on the floor.

Return to the original position by using control.

  1. Glute Bridges

Place your feet on the ground, with your hips apart.

Engage your abs, and squeeze your glutes for a lift to your hips like a bridge.

Hold for a moment and then return your glutes to floor with control.

Core Strength Benefits for Older Adults

There are a few key benefits to core exercises for seniors:

Most popular: nutritional supplements can help you everyday of your life

Lowers back pain and improves posture

Your core muscles keep you upright, no matter how you move or sit still. We tend to slouch when these muscles are weak. This can cause back discomfort and pain.

Your core strength can be improved to keep your trunk straight and minimize slouching, which will help reduce back pain.

All-day Activities Assisted

Core abdominal strength makes it easier to perform daily tasks that many of us take as a given, such as walking up and down, tieing our shoes and getting out of bed each morning. Core strength is essential for sports like golf, running 5Ks, or swimming laps.

Also Read: nutritional supplements basic questions and answers

Increases balance and coordination

Your core abdominal muscles are responsible for keeping you stable when standing, sitting, or walking. These muscles will be stronger and more able to perform this vital job. This allows you to keep balance and coordination in all situations.

Summery Core Exercises for Seniors

It is a fact that exercise and daily living become more difficult with age. You need to be in good physical condition if you want your running and tennis habits to continue, as well as the ability to play with your grandkids. A weak core can hinder your ability to do these activities. It is possible to incorporate core strengthening exercises for seniors in your weekly routine.


Related Articles

A Beginner’s Guide to Dance Workouts

A Beginner's Guide to Dance Workouts You can choose from African dance, TikTok dancing parties, Latin Fusion, or any other dance style. It will be...


Ten rules to avoid being "that" person at the gym 1. Always ask Ask if you can help if someone is using a gym etiquette roles...

Practically win-win sports betting with minimal risk – tips for beginners

A sports betting strategy is an algorithm of actions for making profits with betting over a notional period of time. For example, increase the...

Tips for improving your mental well-being

The state of your mind is crucial to healthy living. We provide suggestions and tips to help you manage daily stress and issues. Mental health...

Are there any disadvantages to Tooth Implants

Are there any disadvantages to Tooth Implants Tooth Implants in the last decade have seen a huge increase in demand. New composites have come out,...

Latest Innovations in Tooth Implants Give You a Reason to smile

Latest Innovations in Tooth Implants Give You a Reason to smile White, healthy teeth are a sign of a healthy body and a healthy mind....

Tooth Implants Procedure: What You Need to Know?

Tooth Implants Procedure: What You Need to Know? What exactly is what is a Tooth Implants procedure. The Tooth Implant procedure is a procedure to...

What exactly do tooth Implants Price?

What exactly do tooth Implants Price? The price of implants could vary depending on factors like the expertise of the dentist or the place of...

Tooth Implants Benefits and Types

Tooth Implants Benefits and Types If you have loose, ill-fitted, broken or missing teeth Tooth Implants are a boon. Tooth Implants are used extensively to...



What Is The Focus of Worksite Wellness Today? – A Series – What Is Health? (Does It Matter?)

The field and practice of worksite wellness today basically...

8 Elegant and romantic bedroom decorating ideas

New couples who have decided to meld their lives...

Instant Internet Lifestyle Expert Review – Opening The Doors To Success

I would encourage beginners at Internet/Affiliate Marketing to take...

Health Supplements – How to Ensure You Are Getting a Quality Product

Reading between the lines of many health supplement labels...

Do Want To Find A Super Cooking Vacation?

A Cooking Vacation is among the top choice of...

All about vaping – the use of the direct vapor coupon gets you the best deals

One aspect of smoking, which is overlooked many times,...
error: Content is protected !!