Having a stronger core is vital for anyone, but especially for those over 60. Develop deep core strength with these low-impact exercises
Oftentimes, core exercises are treated as synonymous with ab exercises. But the fact is, core exercises aren’t just for six-pack abs or a flatter tummy. It does deeper work than just activating the front, rectus abdominis.
For aging individuals, working the core muscles becomes ever more important.
It matters to your functionality, mobility, flexibility, and strength.
When you use your entire core, you are engaging your abs, side abs, lower back, glutes, hips, and back stabilizing muscles.
These are the muscles that’ll help you maintain your upper body stability, lower body balance, and coordination.
In other words, you are building a stable and stronger torso that can withstand movements coming from various planes of motion.
They’ll help you carry out everyday movements better and more effortlessly at times physical declines become inevitable.
But that’s not to say any core exercises are tolerable especially when you have weaker knees or more fragile joints.
There are low-impact exercises you can perform without risking strains or injured.
Here are how to perform these exercises with the right form so you can maximize their results for your core.
1. Bird Dog With Elbow to Knee
- Get down on all your fours (hands and knees). Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck, and back straight.
- Brace your core and raise your right arm and reach up and forward until your arm is in line with your torso.
- As you lift your arm, extend your left leg behind you. Hold this position for 1-2 seconds.
- Crunching your abs and bringing your elbow and knee together. Pause and return back to the starting position. Without much rest, continue for 10-12 reps.
2. Hip Bridge
- Lie on your back with your arms by your side with palms facing down. Keep your feet shoulder-width apart and press your lower back gently toward the ground.
- Lift the hips off the floor by tightening your glutes and hip flexors.
Make sure your hips are in a straight line from your toes to your arms.
- Hold at the top and slowly come down to the floor. That’s 1 rep.
- Complete 2-3 sets of 10 repetitions.
3. Side Plank
- Lie on your side with the right arm down. Place your right forearm on the floor and adjust your shoulder to be directly over the right elbow.
- In one motion, lift up your hips off the ground and come up until your hips are in a straight line from your top shoulder to the top ankle.
- Keep this position for 30 seconds and return to the start position.
Switch sides and perform the other side for 30 seconds.