Men Over 50 Fundamental Core Exercises
Senior men improve their functional strength with these core moves
If you’re a man over 50, you absolutely can’t overlook core strength. Yesterday we covered the fundamentals of core strength. Today we’ll cover some basic core exercises that you can easily add to your workouts.
As we’ve learned, our core muscles are much more than just the abdominals, and by no means does a six-pack represent a strong, balanced core. Therefore, the exercises we cover today take a 360 degree approach encompassing the prime core muscle groups.
All core stability begins with one move: the core squeeze. The core squeeze is a relatively simple move that, with a little practice should become part of your posture and something you do at all times, not just when working out of lifting a load.
As the video shows, the core squeeze revolves around drawing in you navel as hard as you can, as though you want to pull it through your body all the way to your spine. Simultaneously, squeeze your glutes as hard as you can.
This action recruits and engages your core stabilizers; the muscles that support your spine and internal organs.
Stability Ball Cobras
This simple move hits a key core component known as the lower-lumbar complex, and includes the lower back, the gluteals, and the upper hamstrings.
Performing this exercise on the stability ball has a combined benefit of creating a low-impact environment for the target muscles while also introducing instability, so the core must also learn balance.Simply find a point on the ball where you feel stable, it you feel like you’re going to fall forward on your head then scoot back on the ball.
With your fingertips on your temples, raise yourself up until your back has a moderate reverse arch, and simultaneously squeeze yourglutes together as hard as you can.
Lower yourself down and repeat for 15 reps. Take a 30 second rest and repeat for three sets total.
Stability Ball Crunches
Stability ball crunches engage the main front abdominal muscles, also in a low-impact, unstable environment, contributing to both core strength and to balance.
Lay down on the ball with the small of your back arched along the ball’s curvature, knees bent and both feet flat on the floor. With fingertips on your temples, sit up by curling your spine in a “c” shape as thought you were trying to touch the bottom of your rib cage to the top of your hips.
It’s called a crunch because you should feel as though you are contracting, or “crunching” your abs down as far as they’ll go. Repeat for 15 reps, take 30 seconds rest, and complete three sets total.
Planks (Front and Side)
Planks use the core squeeze move covered earlier. Start with front planks lying face down on the ground. Engage the core squeeze, then come up on your elbows and your toes while holding
your entire body straight like a plank. Hold for 30 seconds, rest for 30 seconds, and repeat for three sets total.For side planks, take the exact same approach except begin from your side.
For beginners, you can modify planks by using your knees as a base instead of your toes.
Although many core exercises exist, these basics will get you started and, doing them regularly, will provide a solid core base, allowing you to perform your favorite activities better and to enjoy life more.
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