It is an unfortunate fact that with age comes the reduction of muscle mass, the decreasing flexibility, and a compromised balance. And a combination of these can actually lead to dangerous falls. As a matter of fact, there are 2.5 million seniors treated in the emergency room or injuries due to falling every year. Fortunately, there’s an antidote for that— regular core training. Read here: 15 Best CrossFit Workouts for Weight Loss Read More:
The Benefits of Core Strengthening Exercises For SeniorsYou’re probably wondering how an ab workout can prevent you from falling. Shouldn’t it be leg training? The core actually consists of more than just those 6-pack muscles. This basically includes almost the entire torso, from your stomach, wrapping all the way around your lower back. So, the core includes the rectus abdominus (commonly known as the 6-pack abs), the external and internal obliques (muscles running down your torso sides), the hips, the lower back and your traverse abdominus (innermost muscle layer surrounding the spine). As you can see, the core does a lot more than just putting a naughty smile to anyone who sees it. And strengthening your core means that you are strengthening your ability to make almost any kind of movement. Since the core stabilizes ad supports your spine, you will find that a strong core means it is easier to reach, bend, and twist. Research also indicates that people with stronger core have a better sense of their center of gravity. This, in turn, allows you to become less prone to balance-related falls. In addition, studies revealed that gaining more strength can help increase mobility and stability and keeping you independent and fall-free for longer. As an added bonus, you can also experience less lower back pain. This is because your strength and stretches the muscles of your lower back and your joints and disks are well-cushioned by a nice wall of muscles, relieving the pressure off from your joints. 10 Best Core Strengthening Exercises For SeniorsNow, if you are convinced that a strong core can indeed help you become more independent for longer and less prone to falling, let’s take a look at some of the best core-strengthening workouts for seniors. 1) Abdominal BracingAbdominal bracing is one of the simplest ways to strengthen the core. Plus, you can do it anytime, anywhere. This workout works by activating your transverse abdominus muscle which wraps around the core and drawing it in like a corset. Being overly simple, you will need to make it a habit in order to experience the powerful strengthening effect it has on your core as well as improving your posture. How To Do It:
2) Glute BridgeThe butt bridge exercise is excellent for strengthening your posterior chain, which is an integral part of your core including the hips, glutes, abs and lower back. This workout routine help in keeping the spine and your disks in proper alignment, allowing you to move freely without the pain. How To Do It:
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3) Wood ChopsThis one is a great workout that targets almost every muscle of your core while also improving your balance. Wood chops also mimic a move that most of us do every day— unloading and loading the dishwasher. How To Do It:
4) SupermanThis workout helps strengthen your glute muscles and the upper and lower back. When these groups of muscles are stimulated, you can easily perform any movement that requires sitting or bending over. The exercise is a progressive workout. So, it is recommended that you start with lifting one leg and the opposite arm and alternating, then gradually progressing to lifting both legs and arms. How To Do It:
Note: If it is still difficult for you to perform, you can try lifting your arms only, then your legs, until you can build up strength. 5) BicycleThis core workout can be a bit more challenging for seniors. However, it is a great workout that also targets your legs and arms while challenging your stability and balance. How To Do It:
6) Dead BugThis workout can help strengthen your entire core, including your obliques that run up and down the sides and your stability muscles. It is important that you keep your lower back close to the floor while doing this workout, both for effective results and safety. How To Do It:
Note: If you wish to increase the challenges, you can keep your lower back on the floor, and reach the opposite arm overhead while you extend your leg. Meaning, as your right leg reaches toward the floor, your left hand extends overhead. 7) Modified PlankPlanks are one of the best exercises that target the whole body— from your arms and shoulders to your entire core, to the gluteus and legs. How To Do It:
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8) Seated Knee LiftsA simple, yet effective core workout, seated knee lifts also challenges your balance and form as you lift your knees up and down. How To Do It:
9) Side TwistsThe Sidetwist targets your oblique muscles which are located along the sides of your core. Such muscles help in your bending sideways and the rotation of the body. Such workout helps in strengthening the oblique muscles, which in turn, improving your range of motions. How To Do It:
Note: Make sure not to let your chest fall forward and always keep your feet flat on the ground. 10) Bird DogSimilar to the dead bug, but in reverse, the bird dog engage and strengthen your core, glutes, lower back while also challenging your stabilizer muscles to hold out your balance. Once again, if this workout seems too difficult for you at first, then try holding out just one leg and/or one arm. Over time, the core will be strong enough in order for you to do the proper form. How To Do It:
Safety Tips For SeniorsCore workouts for seniors are crucial, however, they can be a bit difficult for the older population, which may cause pain or even worsening physical conditions. To prevent such situations, here are some tips you need to follow. Warm-Up Like any workout, experts will recommend that you warm up before starting your core strengthening routine. This ensures that the muscles are stretched and ready for more strenuous activity and not forced at the start. You can warm up by jogging for a few minutes, swing your arms, or do some Zumba moves. Start Less You might be optimistic about the benefits of core workouts, however, like any other exercise program, you will have to start less and gradually increasing the intensity of your workout as you can. You will want to choose 3 – 4 of these workouts and perform them at least 3 times a week to start. This should help prevent injuries and pains, especially if you are working out for the first time in years. Proper Form Maintaining proper form is crucial. Not only does it help in reducing the risk of injury, but a proper form also ensures that your workout and moves are effective and will show results. Don’t Ignore The Pain While most people think that working out is associated with pain, it is not necessarily true. Pain during the first few days of working out is understandable since the body is not used to the moves, however, chronic pain even after weeks of working out can be a sign of poor form or ineffective workouts. However, when core strengthening workouts for seniors become painful, do not try to ignore this and stop the workout immediately. Be Flexible Whether you downloaded a workout app or following a YouTube channel for your core strengthening workout, you do not have to follow every exercise and reps included. If you think you can’t do all the moves, then be flexible and only perform the reps and exercise you can handle. Never push yourself too hard as it may lead to injuries and chronic pains. Consult Your Doctor As always, it is a good idea to check with your doctor before you start any new workout routine or program— particularly if you think you have or already have any underlying health issues such as osteoporosis, osteopenia or high blood pressure. Read More:
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