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.