Maintaining your stomach muscles is important to giving you a strong core. Your core muscles are located in your stomach region and extend to your back muscles. This can give a senior a strong midsection that can reduce pain, improve mobility and help with other problems related to back or balance. Ask your physician before starting a new workout program.
Seated Oblique Crunch
This exercise from Body Results can be performed from a comfortable seated position. Begin with your back straight and knees directly over your ankles. Place your hands behind your head with your fingers interlaced. While tightening your abdominal muscles, slowly twist your right elbow toward your left knee, lifting your knee when you twist. Return to your starting position, then twist your left elbow toward your right knee. Count from 16 to 20 while alternating sides. Rest, then complete one to two additional sets if you are able.
Toe Taps
This exercise from the University of Georgia requires you to contract your abdominal muscles in order to maintain your balance. Place a ball or small step stool in front of you while seated, keeping your back straight. Place the ball of your right foot on the ball and either lift your left foot off the ground or leave it on the ground. While contracting your abdominals, hold your position for three to four seconds. Lower your foot back to the ground and then repeat with the other foot.
If your balance is good, you can perform this exercise while standing.
Exercise Ball Crunch
Using an exercise ball to build abdominal muscles is an ideal exercise for seniors because the exercise ball supports the back, which can sometimes be a weaker area. Begin by sitting on the exercise ball and slowly walking your feet out to where your lower and middle back are supported by the ball. Interlace your fingers behind your head and contract your abdominal muscles to crunch up and bring your chin toward the ceiling. When you reach the highest point you are able, slowly lower back down. Repeat for eight to 10 crunches. Rest, then perform one to two additional sets of this exercise.
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