Who doesn’t love the abs? Of course, I know how badly you still want to rip your shirt off and parade that enviable beach body, despite having eaten your 65th birthday cake. Yes, the preoccupation with abs development in seniors often comes at the expense of neglecting their core. “What is my core, and why should I care about building it?” I hear a bemused you say.
Simply put, your core is responsible for your body balance, spine support, and overall movement – capacities you wouldn’t like to lose as you age. Tell you what, the numbers are not exciting. 2.8 million seniors fall every year in the United States.
But what could be behind such prevalence in falls in seniors? A failing core! The core spans the rectus abdominus (better known as those darling “six-pack” muscles) as far as the lower back and your entire torso.
Wait, you didn’t click on the wrong article. The abdominal exercises I will teach you in this guide will build those lovable abs you desire – but will do even more. They will also develop your core strength, improve your posture, prevent regrettable falls, and generally maintain easy mobility as you get older.
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Let's start with the dead bug
The dead bug is one effective abdominal exercise that builds your abs as well as your entire core. If done right, the dead bug helps in enhancing your obliques and the muscles that stabilize you.This exercise starts with lying flat on the floor on your back. Next, project your legs up, suspending them perpendicularly to the floor. Accompany this movement with your arms stretched upwards.
Next, gradually bring your right foot lower to the ground, all the while sustaining a bent knee posture. Get your leg back to its initial position and execute the same routine, this time on your leg side. Making sure to breathe efficiently, you can averagely repeat this procedure six reps on each side.
Chair Planks are excellent abdominal exercises
If you are keen on adding substantial strength to your core’s inner muscles (especially your transverse abdominals) as a senior, you should consider planks. Admittedly, there is a bit of work in targeting those specific muscles as they wrap your spine.
To get this exercise right, we need a sturdy chair. You can adapt your kitchen table chair for this exercise so long it is strong enough. Ready?Let us start by getting the chair hedged against a wall, ensuring that the seat is right in your face. Now, get the lower part of your palms closer to the edges of your (very stable) chair’s front legs, holding firmly.
Next is stepping back to align your feet, shoulder, hips, and head in one line. You need to comfortably – and more importantly, safely – sustain this position. So feel free to adjust how far the chair is from your feet to your convenience.
If you have been getting it right, with your face looking forward, now is the time to release your elbows. Your hand should be directly below your shoulder. You can then bring your palms together. Maintaining this posture, fixate on the feeling derivable from drawing in via your belly upwards to your spine. You can repeat this entire process about four times.
You should try out The Superman Exercise
A fanciful name, no doubt, but the results of the abdominal exercise don’t disappoint either. Along with your abs, the superman exercise develops your upper and lower back, as far as your glute muscles. Ultimately, the superman exercise will empower you to execute movements related to sitting or bending without discomfort as you age.
The superman exercise combines many steps, each building up to the next. The most fundamental will be lifting one arm along the leg opposite that arm for about 5cm up. Ensure this elevation is perpetrated while lying with your face down. Lying on the hard floor is not necessary, and you may go for some nice cushioning – say a blanket or a mat – if you care. After this, slowly lift your two legs and arms.
Squeeze your gluteal muscles significantly. This transfers a fraction of the pressure away from your back. Squeezing your glutes should be accompanied by constricting your belly button. You may repeat this procedure on each side four to five times.
Have you tried out The Bridge?
The bridge exercise is a proven muscular regimen for seniors aiming to build their abs without neglecting their core. Along with the abs, the Bridge develops your hips, glutes, and lower back. Ultimately, this abdominal exercise enhances pain-free mobility, thanks to aligning the disks with the spinal column. For all the enormous results it produces, the Bridge is one of the easiest ab exercises you can try out.
Start by lying on the floor with your face up, this time. Now project your leg from the floor at a 90-degree inclination. Work your core – along with your glutes – lifting your hips up. Sustain this position briefly before gradually easing yourself back to your initial position on the floor. While breathing, repeat this move about 5-10 times, and there you are doing the Bridge!
Lastly, explore side bends
Indeed, side bends predominantly target the obliques. Side bends are quick and easy. Begin by positioning your feet apart. You can either perform this standing or seated on your chair. However, the distance between your feet is constant in both – about the width of your shoulders.
If you are standing, tilt your body to the side with your knees almost creasing your right fingers. The common mistake most seniors make in the side bend is moving their face from side to side along with their body twists. No, this is wrong. Ensure your face is fixated forward as you tilt sideways.
If you were seated on your chair, you could modify your side bends by reaching your right calf with your right hand. Do the same thing for your left calf. So here you are, dished with five abdominal exercises that will holistically build your abs along with your core. This way, you can enjoy a balanced posture while showing off that impressive build.
