Our bodies tend to get larger as we age. Our metabolisms slow down and often the time we devote to physical fitness decreases. Although individual results vary, most seniors find themselves possessing a higher body fat percentage than they did as youths and a portion of that will settle itself in the abdomen. Ab exercises won't magically melt all this fat away, but they will strengthen this important muscle group to improve your posture, balance and appearance.
Around the Big Wide World
This exercise may be done seated or standing and will utilize a medicine ball. You can use a basketball or other sports ball if you do not have a medicine ball, but the lighter the weight the easier the exercise will be. Stand up tall and hold a ball touching the front of your abdomen. Squeeze your abs in tight as if trying to touch the inside of your stomach to your spine. This will activate the transverse abdominis, which is the ab muscle closest to your spine. Then, roll the ball to your right hand and to the side of your waist. Continue moving the ball around your lower back and all the way back to the starting position in the center of your stomach. Reverse direction. The abs should be squeezed and your spine should be straight the whole time.
Trunk Curl
The trunk curl is a simple ab exercise recommended for seniors by the AARP. The trunk curl is basically a floor crunch but the name reminds you to curl your back slowly off the floor, which is an important tip for good form. Begin lying on your back with your knees bent and your feet on the floor. Cradle the back of your head with your hands to support your neck. Begin by tilting your neck forward and continue this curve as you raise your head and shoulders off the floor. It is not advised to touch your chin to your chest though. Lift your shoulders only as high as 30 degrees from the ground. Reverse the movement slowly to uncurl your shoulders and neck to lie back down.
Seated Oblique Crunch
The seated oblique crunch is a comprehensive ab exercise that works the upper and lower parts of the rectus abdominis as well as the oblique muscles. The obliques are located in a criss-cross pattern on the sides of your abdomen. As you twist your torso, you engage the obliques. Therefore, this exercise requires a rotation to each side. Begin seated in a chair or on a bench with your feet on the floor. Have your knees bent at right angles. Place your hands behind your head with your elbows bent. Then, twist to the left and bend forward from the point just below your rib cage. Raise your right foot a couple of inches at the same time you twist left. Return to the starting position in the center and then repeat by twisting right and lifting your left foot.
