Best Core Exercises For Seniors
Written by Brian B

Best Core Exercises For Seniors

Daily core exercises can help seniors improve stamina, posture and balance. Check out five of the best core exercises for today’s seniors.

1. Squats

  • Stand straight with your feet width-length apart.
  • Keep your back up straight.
  • Stretch your arms out while bending your knees.
  • Hold onto a chair just for balance.
  • Bend your knees and get your calves/thighs to a make a 90-degree angle.
  • Do these squats in sets of 5-15.

2. Leg Lifts

  • Lie down, keeping your back flat on the floor.
  • Use a yoga mat for extra comfort.
  • Raise one leg at a time, approximately 5-6 inches off the ground.
  • As you lift the leg, contract your abdominal muscles.
  • Hold this pose for up to 5 seconds.
  • Repeat this motion with the opposite leg.

3. Planks

  • Lie on your stomach.
  • Press your forearms against the floor.
  • Keep your back straight throughout the pose.
  • Squeeze your glutes, quads and abdominal muscles to push yourself off the floor.
  • Resist from sagging your shoulder blades forward.
  • Hold the pose for 10-20 seconds.
  • Return back to starting position.

Planking

4. Superman

  • While lying face-down on the floor, stretch your arms out in front of you.
  • Pull your belly button inward and your back towards the floor.
  • Raise your right leg.
  • Your shin should now be parallel to the floor.
  • Do this motion while keeping your knee bent the entire time.
  • Return your right foot back to the floor.
  • Do the same motion with your left leg.

5. Knee Lifts

  • Sit with your back straight.
  • Keep your feet planted on the floor.
  • Have your knees a few inches apart.
  • Raise one foot.
  • Make sure your knees come straight up.
  • Raise your foot 3 inches off the ground, at minimum.
  • Repeat the motion with each foot.
  • Do this 5-15 times each.

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