The importance of physical exercise can’t be overstated. It’s the key to a healthy, balanced lifestyle. With regular exercise, older adults can develop the muscles needed to stay independent and make the most of every day. However, many people overlook a key body part—their core. So how can older adults start exercising their core in a safe, supportive manner?
The best core exercises for seniors include:
- The plank
- Bird-dog
- Russian twists
- Bridge
- Leg raises
So how do you do these safely?
Plank
The plank is a fundamental exercise. It’s well-known for being a basic but effective way to slowly build core strength. With several variations available, the plank exercise is simple:
- Lie down flat on your stomach with your feet together.
- Place your elbows beneath your shoulders, arms bent at a 90-degree angle.
- Push your body up onto your toes, keeping a straight line from your head to your heels.
- Engage your core by pulling your belly button toward your spine.
- Hold this position for around 10-15 seconds, or as comfortable.
As you perform this exercise, try to gradually increase your time. The plank exercise helps to train your entire core, including your abdominal muscles, lower back, and hips.
Remember to maintain proper form to prevent strain and injury and to breathe steadily. Safety should always be paramount when beginning a new exercise routine.
Bird-Dog
The bird-dog exercise is excellent for improving balance and stability while strengthening core muscles. When doing this exercise, try to move through the motions slowly and precisely to engage your core muscles.
The steps involve:
- Start on your hands and knees with your hands.
- Keep your back flat and engage your core.
- Extend your right arm straight out in front of you.
- Simultaneously extend your left leg straight back, keeping it in line with your pelvis.
- Hold for a moment, maintaining your balance.
- Return to the starting position and switch to the left arm and right leg.
As you become comfortable, try to hold the extension for longer. This stretches several muscles at once while engaging your core muscles to improve your stability.
Be sure to avoid arching your back or tilting your pelvis at all times. Keep your motions slow and controlled, and stay safe when starting out.
Russian Twists
Russian twists are a great exercise for improving oblique strength and rotational stability. Performing this exercise helps to enhance core endurance and can be adapted based on your comfort and ability level.
To perform the Russian twists:
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly while keeping your back straight, forming a V-shape with your torso and thighs.
- Clasp your hands together and hold them at your chest, or use a light weight for added challenge.
- Engage your core and rotate your torso to the right, bringing your clasped hands beside your hip.
- Return to the center and then rotate to the left side in the same manner.
When doing a Russian twist, do not jerk or twist too far. Instead, control your motions and perform them slowly. Start with a small number of repetitions, and take it easy at first.
Bridge
The bridge exercise is effective for strengthening the lower back, glutes, and hamstrings while supporting core stability. It’s a foundational move that can help improve your posture and can even help with lower back pain.
To perform the bridge exercise:
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms by your sides with palms facing down.
- Engage your core and press through your heels to lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
- Squeeze your glutes at the top and hold the position for a few seconds.
- Slowly lower your hips back to the starting position.
Avoid arching your back too high and keep your knees aligned properly. Consistent breathing is key here, and make sure to keep your core engaged.
Leg Raises
Leg raises are a simple yet effective exercise to strengthen the lower abdominals and hip flexors. They also contribute to core stability and improve your overall balance.
To perform leg raises:
- Lie flat on your back with your legs extended and arms flat by your sides.
- Keep your lower back pressed into the floor and engage your core.
- Slowly lift your legs together toward the ceiling until they are at a 45-degree angle.
- Hold the position briefly, ensuring your core remains tight.
- Lower your legs back to the starting position with controlled motion.
Begin with a few repetitions, focusing on maintaining control and proper form. It’s important to avoid any jerky movements or lifting your lower back off the floor to prevent strain. If you’re just beginning, you can keep one leg on the floor for balance while you raise the opposite.
As you build your core strength, you can increase the number of repetitions. Always listen to your body, and never push yourself if you feel any pain or significant discomfort.
The Foundation of a Healthy Life
Building a strong core is part of a healthy life, and you should always feel supported and empowered to improve your well-being. In our community at Summer Village Senior Living, we’re happy to support our residents in their journey to better wellness—that’s why we offer fitness programs, access to gym equipment, and more.
We’re dedicated to supporting your wellness journey in a place to call home. Schedule a visit with us today, or contact our team for more information!
