Core Exercises For Older Adults

Abdominal and core exercises can have numerous benefits for older adults, including increasing balance and flexibility, and even reducing lower back pain. The core muscles work to stabilize the spinal column as we participate in our daily activities. If there is weakness in the abdominal muscles, it puts strain and pressure on the spine and may possibly lead to back pain. Additionally, as we age, the back muscles naturally weaken, making it even more important to maintain and improve our abdominal strength. However, there are a few exercises you can do two to three times per week to help improve abdominal strength.

Abdominal exercises are often difficult to perform at first because day-to-day activities do not keep them at their optimal strength. Beginning with the pelvic thrust is a great start, as it is extremely effective at isolating the lower abdominals. It is the foundation for many key lower abdominal exercises. To perform a pelvic thrust, lie on your back and bend your knees. Next, hold your stomach in and tilt your hips backwards towards the floor, thrusting your lower back into the floor. As you tilt your hips back, you can also try to suck in your stomach: visualizing pushing your belly button towards the floor. Your lower abdominals will get stronger if you perform this exercise a minimum of two to three times per week, starting with one set and working your way up to three sets of 15-20 repetitions. Once your strength starts to improve, you will develop good control of the pelvic tilt movement and then you can safely progress to other lower abdominal exercises.

After you’ve mastered the pelvic thrust, move up to the basic abdominal crunch. This exercise can be performed on a mat, or on soft carpet at home. Place your hands across your chest and concentrate on raising your chest and shoulders up to a 30 degree angle. Squeeze your abdominals at the top of the movement and then return to the starting position; perform 10-15 repetitions starting with one set and working your way up to three.

The final exercise is called bicycle kickouts. Stay on the floor with your knees at a 90-degree angle. Contract your abdominal muscles and press your lower back into the ground. Raise your legs up while keeping your lower back pressed down into the ground. Move your legs as if you are riding a bicycle. Remember to keep your stomach contracted and your lower back pressed firmly against the ground while you perform this exercise. If you feel your lower back lift up off of the floor, stop and readjust your position. You should feel your stomach area, not your neck or lower back. Start with one set of 8-15 kickouts per leg and work your way up to three sets.

When performing these exercises, it is important that you pay attention to how you feel and adjust accordingly. If you are having difficulty performing the number of repetitions, reduce the repetitions to your comfort level. These exercises should be challenging, but not overwhelming. And remember to speak to your doctor before you start any exercise program!

Karp Home Care specializes in senior care and lifestyle. For more information about exercising as an older individual, simply call 604-420-7815.