A Look At Core Exercises That Improve Posture
Good core health is not only important for posture but also overall health. Getting older is a lot more challenging without a strong core since it can increase the chances of reduced mobility, falls, various injuries etc. Remember, the core is needed for everyday simple movements such as walking. So, if the core is weak then the other muscles in the body will need to compensate which can lead to injuries, especially for seniors. In addition to preventing injury, a strong core is important to do fun activities such as playing with grandchildren, going for long walks, playing tennis or pickleball etc.
Thankfully, there are many exercises that can improve core strength and we’ll now look at a sitting core exercise. One of the best seated core exercises is the seated side bend. In order to do this exercise, you’ll need to sit in a comfortable chair and place one arm to your side and the other behind your head. Then, bend your body to the right as though you’re trying to reach the floor while contracting your abs and obliques. Return to the center and bend to the left side of your body.
Next, we will look at standing core exercises. The first one is a standing oblique bend. Simply stand straight with you feet shoulder width apart and both of your hands behind your head. Then, you’ll need to bend to the side starting with your left elbow and simultaneously raise your left left leg so that your knee almost meets your elbow. Repeat this for 10 repetitions and then repeat on the right side.
Another good standing core exercise that can be done is a standing stick twist. You’ll need a long stick such as a broomstick and place it on your back, just below your neck. You can wrap your arms around both ends of the stick so that your body forms a T shape. Ensure that your legs are a little wider than a shoulder width apart and that you tighten your abs as you twist from left to right. This will cause the stick to swing in front of you and then the same side will swing behind you as you twist in the other direction. Make sure that you keep your head straight and look forward while carefully twisting. You can do 50 repetitions to start with and increase over time.
Lastly, we will look at a couple of advanced core exercises. To start with, you can attempt the V Up. To do this exercise you’ll need to lay on the ground and extend your arms behind you and keep them straight while you point your toes and keep your knees straight. Then, you’ll need to make a V with your arms and feet where you lift your arms and feet at the same time while contracting your abs. Then you lower to the original position and repeat. Some other excellent advanced core exercises include modified planks, superman, windshield wipers, hanging leg raises etc.
As you can see, there are many ab exercises that you can do, even as a senior. Once you practice them consistently at least 3 times per week, your abs will get stronger and you’ll become significantly healthier.
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