Core strength is essential to an active aging lifestyle. The group of muscles comprising the abdominals must be challenged regularly through targeted exercises in order to stay strong and effective. Choose exercises that you can perform fairly easily, with proper form and technique. Sloppily performed abdominal exercises may cause injury to the back and neck.
Perfect Posture Practice
Sitting on the edge of a chair, feet flat on floor, hands resting on legs, pull the belly button in toward the spine and hold the contraction while breathing in and out three times. Release and repeat up to 10 times, being sure not to slouch or allow the back to rest on the chair. This can also be done in a supine or standing position.
Stability Ball Balance
Sit on stability ball with hips higher than knees, feet flat on floor, shoulder-width apart and hands resting on either side of ball. Pull in the abs and hold while maintaining regular breathing. When balanced, heel-toe your feet toward each other, decreasing your balance support and contracting the abs even more to help maintain your balance on the ball. The goal is to bring the feet together while maintaining your balance and challenging the core. You can also lift one or both hands from the ball to increase difficulty. Bracing the ball against the wall or couch is advisable as a safety precaution.
Modified Plank
Lie on your stomach, forearms on mat, hand flat for support, toes curled under. Inhale and press your upper body away from the mat using your forearm strength and balance on knees and toes. Hold for a slow count of eight. Release and repeat up to 10 times.
