According to the National Institute on Aging (NIA), strength-training exercises improve seniors' functioning and activities of daily living. Core training strengthens the muscles that surround the hips, pelvis, lower back and abdomen. According to the American Council on Exercise (ACE), muscle mass declines 5 percent every decade after the age of 25. Core strength-training exercises combat muscle mass decline and prevent symptoms that often accompany muscular atrophy, including poor posture and spinal stiffness.
Bridge
According to the Mayo Clinic, the bridge is an effective exercise that builds core strength while reducing back pain, an ailment common among the elderly population. The bridge exercise utilizes the lower back muscles, hamstrings, glutes and the abdomen. To do the bridge, lie supine (face-up) on a mat. Next, bend your knees and rest your feet on the ground 6 inches in front of your glutes. Relax your shoulders and head against the mat--they will not be doing the work during this exercise. Squeezing your glutes and contracting your abs, lift your hips until they form a straight line with your knees and shoulders. You have two options for this exercise--you can either hold in the lifted position for an extended period of time, or you can alternate lowering your hips toward the ground and pushing them back up before they make contact with the floor.
Seated Crunches
According to Body Results, seated chair exercises are appropriate for elderly people who have a difficult time getting up and and down from the floor. The seated crunch exercises the rectus abdominis, the muscle that runs down the middle of the stomach and the lower back. To do a seated crunch, sit at the edge of a chair and rest your feet on the ground. Slowly lift your right knee toward your chest while bending your left shoulder toward it. Return both to the starting position and alternate your knees and shoulders. Contracting your abdominal muscles and straightening your back during this exercise ensures that your core muscles are doing the work.
Modified Plank
According to an article titled "Falls in the Elderly" in the April 1, 2000 issue of "American Family Physician," 70 percent of accidental deaths in persons over the age of 75 are attributed to falls. Strong core muscles improve a senior's center of gravity and improve balance during exercise and other activities. The Mayo Clinic recommends the modified plank as a way to build core strength. To do this exercise, lie face-down on a mat and place your elbows directly under your shoulders. Lift your body so that only your forearms and knees remain on the floor. Adjusting your hips until they form a straight line with your shoulders and knees will challenge your core muscles. Holding this position for 30 seconds will build core strength.
References
- Body Results: Seated Core Exercises
- Mayo Clinic: Back Exercises in 15 Minutes a Day
- "ACE Personal Trainer Manual;" American Council on Exercise; 2003
- National Institute on Aging: Sample Exercises - Strength
- "American Family Physician": Falls in the Elderly
