What are the best abdominal exercises for seniors?
As you would do when lifting or climbing, exercising several core muscle groups together is a far superior strategy to strengthening your core. Boehm advises three exercises in particular for older adults:
“A bridge is something that everyone can do. Starting in a recumbent position on your back, you elevate and hold your buttocks off the ground, “According to Boehm. “It works well because you develop stiffness from the rib cage to the pelvis and all the way around to the back. The entire area solidifies, causing a contraction of all muscle groups, similar to a corset.”
“Planks cause contractions of the core, arm, and shoulder muscles while you maintain a push-up position. The trick is to remain as stiff as possible, like a wooden board,” says Boehm.
• Raise the opposite arm and leg.
This workout requires you to go down on your hands and knees. “As you stretch out the opposite arm and leg, you’re engaging your core and the muscles in the other arm and leg that support you,” says Boehm. “Keep your movements gradual and controlled; don’t thrust your arm and leg out as far as you can.”