Engaging in exercises that help to develop your abdominal muscles is great idea at any age. It is particularly important to maintain a well-toned abdominal musculature as you age since weak abdominal muscles are one of the four leading indicators of recurrent low back pain. Other than taking certain precautions to protect your back if you are 50 or older, the same abdominal exercises will work at any age.
The Abdominal Musculature
The abdominal musculature comprises a group of four specific muscles including the transverse abdominus, rectus abdominus, external obliques and internal obliques. The transverse abdominus runs across the front of your abdomen, from side to side and helps to compress your abdomen and support your posture. The rectus abdominus, which runs in a strait vertical line from the bottom of your ribcage to the top of your pelvis will flex, or bend your body forward, at the waist. The external and internal obliques are located along each side of the rectus abdominus and help you to rotate at the waist or bend to one side.
The Core Musculature
The abdominal muscles comprise one part of a broader group of muscles known as the core musculature. The core musculature includes the abdominal muscles along with muscles of your hips back and shoulders. All of these muscles work together to form the foundation against which your arm and leg muscles will pull as well as to help maintain a good posture. A good abdominal workout program should include other elements of your core musculature.
Exercising the Abdominal and Core Muscles
The crunch and situp are two great exercises for your abdominal muscles. Performed by lifting your head and shoulders up towards your knees, the crunch provide a good workout for your rectus abdominus muscle. Modifying the crunch or situp by bringing one elbow towards the opposite knee will help work both oblique muscles. To heighten these workouts, perform them on an incline board. Add extra weight by holding a weight plate against your chest while performing situps.
Cautions for the 50-Year-Old
Do not place too much stress on your spine when performing abdominal exercises such as the crunch and situp. Never forcibly thrust or pull your head forward when raising your upper body as you place unnecessary strain on your next. Also, when performing these exercises, try an force your lower back down into the floor to minimize lower back strain.
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