Strengthening core muscles is important to preventing injury as we age.
Core strengthening is essential as we age. Maintaining strength in our abs, back and pelvic muscles prevents injury, reduces back pain, improves posture and makes it easier to do physical activities. The following core strengthening exercises are designed to do just that. The frequency, duration and number of repetitions appropriate for you should be discussed with your doctor first.
1. Crunches – Lay on the floor with your lower legs on a chair so knees are bent at 90 degrees. Use your abdominal muscles to lift your head, shoulders and shoulder blades off the floor. Hands can be crossed over chest. Be careful not to pull your neck forward.
2. Oblique Crunches – go to one side i.e. bring your right elbow to your left knee vice versa.
3. The Plank – Lay face down, lift your body up off the floor so you are on your elbows and toes only. Keep your body straight and rigid and hold this position.
4. Oblique Plank – Lay on your side, lift your body up onto one elbow and the side of one foot. Keep your body straight and rigid and hold this position.
5. Static Leg and Back – Lay on your back, bend your knees to 90 degrees, and lift your hips off the floor.
6. Dynamic Leg and Back – Lay on your back and push small of your back into the floor; a pelvic tilt.
7. Hamstring Raises – While on all fours, bring one foot up towards ceiling; an upward “donkey kick”.
8. Superman – On all fours, lift one arm and opposite leg, hold (Advanced – lift same arm and leg)
9. Straight Leg Hold – Lay on your back, raise legs 4 inches off floor and hold. Legs should be kept straight so that you are only bending at the waist.
10. Controlled Lowering and Raising Legs – Do above exercise, but instead of holding, raise and lower your legs slowly.
11. Hundreds – Lay on your back with legs out straight. Lift your feet slightly off floor and bring them towards your rear end and back down to straight legs position. The feet should not be lifted high. Heels should glide just over floor, towards your upper body and then back down.
12. Leg extensions – Lay on your back and bring your feet up and peddle as if on bicycle.
[image by sergeant killjoy]
Tags: core strengthening, crunches, exercises for aging bodies, health, leg extensions, leg lifts, stretches
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