Gradually losing muscles is a part of aging, but lost core strength can negatively impact a person’s mobility. Apart from limiting mobility, lost core muscle strength can make seniors prone to accidents and injuries. Therefore, to address the problem directly, seniors can choose a few core strengthening exercises to regain their strength and improve mobility.

However, before you start with any physical activity, make sure to discuss it with your physician. If it is difficult to travel to your doctor, let the doctor come to you. Choose Utah Doctors At Home in home health care services and get your physical examination done by expert doctors in the comfort of your home.

Why Should Seniors Strengthen Their Core?

Our core consists of much more than the six-pack muscles. The core describes almost every muscle present in our body. It is basically the torso, from the stomach all the way around the lower back. The core includes the internal and external obliques, the rectus abdominis, the transverse abdominis, the hips, and the lower back. Thus, the core muscles do a lot more than just making you look good.

Working together, the core muscles stabilize the body and aid in everyday activities such as getting out of bed, standing up, washing dishes, and doing other chores. Thus, weakened core can result in poor balance and impaired mobility. Strengthening core muscles can help seniors carry out their everyday tasks with ease. It also reduces their chances of experiencing a fall and promotes better balance.

Abdominal Exercises for Seniors

Elderly can choose some of the easiest exercises to strengthen their core. You can discuss with your doctor at home and perform these exercises three times a week, to begin with.

  • Wood Chops
    Wood Chop targets nearly every muscle in your core while challenging your balance. As the name suggest, it mimics the motion similar to chopping woods. To increase the intensity of this exercise, you can gradually add a small dumbbell to your routine.

    Stand with your feet slightly wider than your shoulders. Hold your hands together in front of you. Raise your arm to the right side of your head. Squat down and move your arm diagonally toward the left side of the body as if you are chopping wood. The slash motion will cause the body to twist from side to side. Do 5 to 10 reps on one side before switching sides.

  • Superman
    The Superman exercise helps strengthen your back and gluteus muscles. You can start by lifting one arm and one leg and gradually move to lift both arms and both legs.

    Begin lying face-down on the floor and stretch your arms in front of you. You can use a mat for cushioning. Gradually lift your right arm, along with your head and left leg two inches off the ground. Squeeze your gluteus as it will help remove some pressure off your lower back. Lower and repeat on the opposite side. You can do 5 reps on each side.

  • Bridge
    If you want to strengthen your posterior chain including the hips, gluteus, lower back, and abs, perform the bridge exercise. This exercise helps keep your spine and discs in proper alignment, thus making it easy to move freely.

    Lie flat on your back while keeping your knees bent and feet flat against the ground. Engage your gluteus and core. Push your hips toward the sky. Hold for three breaths and return back to the starting position. Repeat 5 to 10 reps making sure to breathe.

Core muscle exercises for seniors can help them improve mobility, stability, independence, and quality of life. Make sure to include these exercises in your routine to live a happy, strong, and independent life even during old age.