Abdominal exercises are beneficial for everyone as a strong set of abdominal muscles support your back and spine during all movements. Seniors may need to be careful about the exercises that they do so they do not risk falling or injuring themselves. Easy exercises that are suitable for seniors can be done to strengthen the abs on the floor or in a chair. Start with one set of five repetitions for each exercise.
Floor Oblique Crunch
The floor oblique crunch exercise focuses on the oblique abdominal muscles. These ab muscles are located on the sides of the waist. Work them with the floor oblique crunch by lying on your back with your knees bent and your feet flat on the floor. Press the lower back into the floor and squeeze your abs. Position arms at your sides with your palms touching the floor. Raise your head off the floor and flex your spine to the right, as if reaching toward your right foot. Then, return to the center before leaning toward the left.
Elevated Leg Rotation
The elevated leg rotation exercise works the rectus abdominis muscle of the abs and the psoas muscle of the hip flexor, two important core stabilizers. Leg rotations are done by lying on your back with your arms relaxed at your sides and your legs straight on the floor. Press your lower back into the mat and raise one leg slowly toward the ceiling. Once the leg is perpendicular to the floor, make one circle in each direction and then slowly lower the leg back to floor. Be sure to keep your back pressed flat the entire time. Then, lift the opposite leg and rotate it in the same way.
Tummy Twist
The tummy twist exercise is done seated in a chair with your feet on the floor. Hold a medicine ball or a dumbbell in both hands with your elbows bent. The weight should be held at stomach level. Squeeze your abs tight and sit up tall. Twist your shoulders to the right and then twist back to the center. Then, twist to the left, going as far as you can without moving your hips.
Balancing Toe Taps
The balancing toe taps works your abs with the help of a small ball, such as a medicine ball or soccer ball. Sit in a chair with your knees bent to 90 degrees. Place one foot on the ball and leave the other on the floor. Sit up straight on the edge of the chair and hold onto the sides of the chair. Your foot should remain on the ball for three to four seconds before the foot is placed on the floor, so that the other foot may balance on the ball. Do this until you can let go of the chair and lift the foot not balanced on the ball off the floor.
References
- "Core Training for Greater Strength and Better Health;" Thomas Boettcher; 2004
- Livewellagewell.info: Chair Exercise for Older Adults
