High-intensity workouts, weight training, or aerobics are the ones that help lose belly fat faster in comparison to other workouts.
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Healthy Living » Exercise & Fitness
Fitness is ageless. One does not need to be young to be fit, rather, a fit being will always be young.
However, as you age, there are signs that your body is becoming weaker. Poor muscle strength and a loss in bone density affect coordination and body posture as well.
In this case, core exercises for seniors can help with many of their age-related health issues. Not only do these exercises help with overall strength but they also help reduce lower back pain. It’s more than crunches and sit-ups!
When we talk about core exercises for seniors, we’re not referring to an exclusive club of fitness enthusiasts or secret exercises. It’s more like getting to know the superpower that lies at the center of your body – your core.
In any context, the core is the central command point and holds immense strength. Similarly, in the human body, the core connects the upper and lower body and has deeper muscles involved, covering the abdomen, back, and pelvis.
Below are the muscles involved in core strengthening exercises:
The actual six-pack muscle of your body, the rectus abdominis, is a long, flat muscle that extends vertically along the wall of the abdomen, situated between the ribs and pelvis.
Rectus Abdominis supports the abdominal organs like the stomach, liver, kidney, and gall bladder while maintaining proper body posture.
External Abdominal Obliques are the lateral muscles found on each side of your core and a pair of internal oblique muscles located below the external obliques. These muscles play a vital role in moving your torso and bending your trunk on the sides. These muscles can be trained by performing floor abdominal exercises for seniors or even for a younger person.
This one is your body’s natural girdle, located deep in your belly. It is not visible due to its location and is naturally wrapped around your abdomen to provide essential support to your spine and internal organs.
The transverse abdominis helps stabilize the core, keeps the abdominal region strong, and protects the lower back. Engaging the transverse muscles by doing seated abdominal exercises for seniors is key to overall stability.
To live a healthy life, it is necessary to involve all your core muscles equally in the core exercises for seniors! Keep reading for the benefits.
As we age, certain aspects of life become a necessity rather than just a few choices; stability, family, and health are some of them.
To enjoy a healthy and happy life, performing core exercises for seniors is necessary. With the considerable number of studies supporting the statement, here is a list of benefits of ab exercises for seniors.
As per a study in 2017, there has been a strong correlation between the lower back muscles and the aging factor. The study confirmed that women suffer more from weaker lower back muscles in comparison to men. The study also suggests a potential link between menopause and poor core muscles.
Floor exercises for seniors, especially women, can help with core strengthening, and improve body balance and overall physique.
That’s true; core exercises for seniors aren’t just about achieving six-pack abs! When all the core muscles are involved during the exercise, particularly the ones attached to the spine, it helps with upright body posture.
As we age, the risk of falling increases, and maintaining a strong core is necessary to avoid accidents.
Abdominal exercises for seniors focus on the muscles around the abdomen, back, and pelvis, providing a solid foundation for your body. Also, a powerful core will help you develop flexibility, lumbar stabilization, and motor control training. This also allows you to do everyday tasks with ease while maintaining proper balance and coordination without much calculation.
Core strengthening is as important as any other form of workout. With multiple variations for beginners, it is necessary to look out for the correct form and not overdo it. Being slow and steady is the key to consistency.
Seated ab exercises for seniors are low-impact workouts and can be a perfect way to begin if you are a newbie. This prevents any lower back injuries while involving your core muscles.
This is an effective core workout that targets the abdominal muscles and provides excellent support for your lower back. This can be a great variation if you are a beginner too.
Steps to perform seated dead bug:
Do it for 3 repetitions. Each set can have 5-10 counts to begin with.
This is a modification to traditional sit-ups, providing an effective means to target your abdominal muscles. Seated sit-ups can be a great addition to a workout routine for the elderly with lower back issues.
Steps to perform seated sit-ups:
Perform this variation 3 times. Each rep can have 15-20 counts.
This seated core exercise for seniors will target your obliques and is a modification to floor bicycle crunches. If you have never performed any variation of crunches before, this is a starter for your abs workout.
Steps to perform seated bicycle crunches:
Perform this variation 3 times. Each repetition can have 5-10 counts.
Seated oblique twists are an excellent exercise to target the side muscles of the abdomen, the obliques. This seated variation adds a dynamic rotational element, enhancing core strength and flexibility while providing stability. It is ideal for seniors, as it will not put a lot of pressure on the waistline yet be an effective workout.
Steps to perform seated oblique twists:
Perform 12-15 controlled twists on each side, and adjust the intensity based on your fitness level.
You may gradually increase the intensity by holding some weights to modify the exercise.
These floor exercises for seniors must be performed on a yoga mat. Almost all types of floor core workouts can be modified according to your ability and strength.
The posture pelvic lift is a calming core exercise that provides a gentle stretch to the lumbar spine. It involves the abdominal muscles and the lower back to perform the exercise.
Steps to perform posture pelvic lift:
You can perform 2-3 sets with 10-12 repetitions of each.
Glute Bridge is a great exercise that involves strengthening the glutes, lumbar spine, and core. It involves the muscles of the lower abdominals, glutes (hips), hamstrings, and lower back.
Steps to perform glute bridge:
You may perform 10 repetitions within 2-3 sets.
Planks are an extreme core strengthening exercise that also tests your core stamina. This is a static movement and is safe for all body types and age types if performed in a proper form.
Steps to perform planks:
You can redo the whole exercise 3-4 times, aiming to hold the position for a longer time during each set.
Leg raises are a great full-body workout but mainly focus on the lower abdomen, which is the most difficult one to train. This exercise involves your hips, calf, and lower abdominal muscles.
Steps to perform leg raises:
Lifting both legs counts as one rep, hence, start with 6-7 reps of 2-3 sets and you may increase it within a week or so.
One of our favorite picks of all, the Superman (or woman) poses is fun yet a little more difficult than it seems. This involves core and back muscles by keeping the spine upright. This can be used by seniors with lower back pain.
Steps to perform the Superman pose:
This can be tough for beginners, hence, we suggest starting with 4-5 reps in one set and increasing it gradually.
Despite being the simplest of all, the cobra pose can be performed as a stretching exercise or as part of your warm-up. Cobra stretches the front body, including the chest, the abdomen, and the psoas muscles.
Steps to perform the cobra pose:
Repeat this pose 4-5 times and hold for 5-10 seconds each time. Since it is a perfect stretch as well as a mild core strengthening exercise, you can include this every day in your workout.
Standing core exercises for seniors are an effective way to train the abdominal muscles, which helps with body posture. By doing standing core exercises, you will promote overall stability and balance.
This exercise involves your hip flexors but also trains your secondary lower abdominal muscles.
Standing alternate hip flexion will help strengthen hip muscles and ease your day-to-day activities like walking stairs or getting into a car.
Steps to perform the alternate hip flexion:
Continue this for 2-3 sets with each set of 10-15 counts.
The primary focus of this standing core exercise for seniors is to target oblique muscles while also engaging the rectus abdominis.
While performing this exercise with a dumbbell, try to make sure to choose a lightweight. You may also start without any weight and then gradually start with the weights.
One full motion from left to right is 1 count, continue this for 2-3 sets with each set of 10-15 counts.
Just like any other part of your body, the core also needs equal attention. It is advised by the experts that you engage in stomach exercises for seniors at least two to three times per week.
The frequency will foster strength, stability, and balance, which will help you develop the ability to do daily tasks with ease.
However, there are certain factors to consider while performing core exercises. Firstly, you do not have to perform each of the above variations every time you work out. Pick out the ones you will be comfortable with, according to your target muscles.
Having said that, mixing up different variations will not let your muscles get bored and they will give you results in a short time.
Do not forget to not overdo any exercise, always start with the easiest form, slowly build your strength, and increase weight or repetitions.
In a nutshell, we want to emphasize how prioritizing core exercises for seniors is instrumental in achieving a healthier and more active lifestyle. The center of our body, the core, plays a huge role in stability, balance, and overall being.
Whether you, as a senior are looking for seated core exercises, floor workouts, or standing variations, the key is performing each one with proper form and doing it consistently.
With consistency and mindfulness, core exercises for older adults can make a huge contribution to healthy living without causing any injuries.
High-intensity workouts, weight training, or aerobics are the ones that help lose belly fat faster in comparison to other workouts.
As per the CDC, adults 65 years or above should at least work out for 150 minutes a week, 30 minutes a day, 5 days a week. Seniors can work out for 75 minutes weekly if it is high intensity.
Including leg workouts along with cardiovascular exercises of low intensity for the starters, like swimming, running, or brisk walking can help reduce belly fat along with maintaining a high protein diet.
In case of experiencing any type of discomfort while performing exercises, it is best advisable to stop it and immediately consult a doctor about the problem. This will help to know the root cause of the pain.
https://www.who.int/news-room/fact-sheets/detail/ageing-and-health by WHO
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668157/ by PubMed
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110226/ by PubMed
https://www.jospt.org/doi/full/10.2519/jospt.2017.7002 by Journal of Orthopedic and Sport Physiotherapy
https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm by CDC