Our core muscles play a pivotal role in maintaining stability, balance and proper posture. Additionally, a strong core can alleviate back pain and enhance overall mobility, making daily activities much more manageable especially in old age. However, as we age, it’s natural for our bodies to undergo changes, so maintaining a strong core becomes even more important for older adults.
Fortunately, there are plenty of gentle yet impactful core and stomach exercises that are specifically designed to be age-appropriate. Check out some of the best abdominal exercises for seniors below.
Seated Knee Lifts
Seated knee lifts are an excellent way to engage your abdominal muscles without putting undue strain on your back or neck. Sit comfortably in a sturdy chair with your feet flat on the floor. Hold onto the sides of the chair for support, then slowly lift one knee towards your chest while engaging your core muscles.
Hold for a few seconds before gently lowering your foot back to the ground. Repeat with the opposite leg. Aim for 10-15 repetitions on each side.
Standing Side Bends
Standing side bends are another effective exercise for strengthening the oblique muscles along the sides of your abdomen. Stand with your feet parted as wide as your shoulders and your arms relaxed at your sides.
Keeping your back straight, gently lean to one side, sliding your hand down the outside of your thigh as far as comfortably possible. Return to the starting position and repeat on the opposite side. Perform 10-15 repetitions on each side.
Pelvic Tilts
Pelvic tilts are great for targeting the lower abdominal muscles and can help improve pelvic stability. Lie down on your back, bend your knees and keep your feet flat on the floor.
Slowly tilt your pelvis upwards, pressing your lower back into the ground and engaging your abdominal muscles. Hold for a few seconds before releasing and returning to the starting position. Aim for 10-15 repetitions.
Modified Planks
Planks are renowned for their ability to strengthen the entire core, but traditional planks can be challenging for older adults. A modified plank, however, can provide similar benefits with less strain on the wrists and shoulders. Start the exercise on your knees and hands, with your wrists underneath your shoulders.
Extend one leg back at a time until your body forms a straight line from your head to the heels. Keep your core muscles engaged and hold for 10-15 seconds, being sure to breathe steadily throughout.
Bridge Pose
Bridge pose is a gentle yoga exercise that targets the abdominal muscles while also stretching the chest, neck and spine. Lie on your back, bend your knees and keep your feet parted as wide as your hips.
Press firmly into your feet as you lift your hips up towards the ceiling, exercising your core muscles and glutes. Hold for several breaths before you slowly lower yourself back down. Repeat for 10-15 repetitions.
Incorporating Abdominal Exercises into Your Daily Routine
Consistency is key when it comes to reaping the benefits of abdominal exercises for older adults. Aim to incorporate these exercises into your weekly routine, performing them 2-3 times per week for optimal results.
Don’t forget to listen to how your body reacts to these exercises and never push yourself beyond your limits. If you experience any pain or discomfort, discontinue the exercise and talk to a healthcare professional.
