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.
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.