The lower abdominals are part of your core, which is a group of muscles that must be strong for a healthy back. Seniors should exercise with weight training just like everyone else, though with different guidelines. Perform two sets of 10 to 15 repetitions of each exercise per workout, recommends "Fitness After 50" by Walter H. Ettinger MD; Brenda S. Wright, PhD.; and Steven N. Blair, PED. One exercise for the abdominals per workout should be performed after you work your larger muscles such as your chest, back and thighs. Work your abs at least twice a week but do not work them two days in a row.
Dying Bug
The dying bug trains your lower abdominals through challenging your pelvis to stay even on the floor while you extend one leg and one arm on the same side of your body in the air from a lying down position. Your lower abs and core brace to keep both sides of your buttocks and back down as you perform this movement, thought it would be easier to roll to your opposite side. To perform the dying bug, lie on your back with your knees bent and feet two inches apart on the floor. Rest your hands on your thighs. Squeeze your lower abdominals to draw your belly button toward the floor. Hold the abs tight. This is the starting position. Straighten your legs so that your heels are about six inches from the floor. Then, raise your left arm over your head and bend your right knee back to the starting position. This is one repetition. Switch arms and legs. Alternate until you finish a set.
Supine Straight Leg Raises
The supine straight leg raises trains your lower abdominals to support your lower back in remaining straight while off the floor, a difficulty that compounds as you raise one leg up and down. There are two variations to this exercise. The way that stresses the abs less is to prop yourself up on your forearms. The more difficult variation is to hold yourself up with your arms straight. To begin, lie face up on the floor with both knees bent and your feet down. Either come onto your forearms or turn your fingers to point behind you as you hold your head and chest up at a 45-degree angle from the floor with your arms straight. Completely straighten your spine and pull your belly button in tight with your abs. Extend your right leg straight. Lower it to one inch from the floor and then raise it back to a 45-degree angle to the floor. Do half a set and then switch legs.
Chair Stands
Chair stands work the upper and lower abdominals as well as the quadriceps. This exercise utilizes a chair and pillow. To perform a chair stand, sit in a chair with a small pillow behind your lower back. Lean back so that your buttocks are at the edge of the chair and your neck and head rest on the back rest. Cross your arms on your chest. Squeeze your abs to pull your torso forward until you are sitting up straight. Continue to bring your torso forward and stand up with your knees bent into a mini squat. Reverse the motion to sit back down and lean back into the chair with your spine straight.
References
- "Fitness After 50" by Walter H Ettinger, MD, Brenda S. Wright, Phd and Steven N. Blair; 2006
- "Fitness After 40"; Vonda Wright, M.D., M.S. and Ruth Winter, M.S.; 2009
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