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.
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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.
- 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.
- 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
- 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
- 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.
- 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.
- 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.
If you are more advanced, hold for 30 seconds.
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.
- 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:
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.
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.