As we age, it becomes increasingly important to maintain a strong and functional core. Core strength is vital for maintaining stability, balance, and overall body strength.
If you’re over 60 and looking to develop core strength, incorporating specific exercises into your fitness routine can be highly beneficial.
In this article, we will explore the five best exercises you should do after 60 to strengthen your core and improve your overall physical well-being.
Ardha Navasana (Half Boat Pose)
Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the floor, bringing your shins parallel to the ground.
Extend your arms forward, parallel to your legs. Balance on your sit bones and engage your core. Hold this position for 20-30 seconds, gradually increasing the duration as you gain strength
The plank is a classic exercise that engages multiple core muscles, including the abdominals, obliques, and lower back. To perform a plank, start by lying face down on the floor, then lift your body, supporting yourself on your forearms and toes. Keep your body in a straight line, engaging your core muscles.
Aim to hold the plank position for 30 seconds to one minute, gradually increasing the duration as your strength improves.
The bridge exercise targets the core, glutes, and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a straight line from your shoulders to your knees.
Squeeze your glutes and engage your core as you hold the bridge position for a few seconds. Lower your hips back to the ground and repeat for 10-12 repetitions.
Standing Side Bend
This exercise targets the obliques and improves core stability. Stand with your feet shoulder-width apart and place one hand on your hip.
Extend your other arm overhead and gently bend to the side, feeling a stretch in your oblique muscles. Return to the starting position and repeat on the other side. Perform 10-12 repetitions on each side.
Seated Russian Twist
Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly, keeping your back straight.
Hold a weight or medicine ball in front of your chest. Twist your torso to the right, bringing the weight or ball toward the right side.
Return to the center and then twist to the left side. Perform 10-12 repetitions on each side.
Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Slowly lower one arm overhead while simultaneously straightening the opposite leg, hovering it just above the ground.
Return to the starting position and repeat on the other side. Alternate sides for 10-12 repetitions.
Legs-Up Exercise from the Yoga Mat
Lie on your back with your legs extended straight up in the air, perpendicular to the ground. Support your lower back with your hands or keep them resting on the floor beside you. Engage your core as you hold this position for 30-60 seconds.
This exercise not only strengthens the core but also promotes circulation and relieves tension in the lower back.
Incorporating these five core-strengthening exercises into your fitness routine after the age of 60 can bring immense benefits to your overall physical health.
Remember to start with proper form and gradually increase the intensity as your core strength improves.
Strong core muscles contribute to better balance, stability, and overall body strength, making everyday activities easier and reducing the risk of injuries.
Embrace these exercises as part of your regular exercise routine and enjoy the numerous benefits of a strong and resilient core well into your golden years.