[[{“value”:”You may wonder why core strength is so important. A strong core helps you stay balanced, reduces fall risk, protects your spine and back, and keeps your pelvic floor functioning properly. It also helps you stand up from a seated position, carry things, bend down, and perform everyday tasks with ease.
Your core does what it needs to do for you, but you need to consider taking good care of it. We spoke with Denise Chakoian, Rhode Island Certified Fitness Trainer and Owner of Core Cycle and Fitness LaGree, who has 16+ years of experience training individuals of all ages and fitness levels, to help you get started. Below are five morning exercises for women over 65 to do in order to keep their core strong and healthy.
“These exercises are particularly beneficial for women over 65 because they strengthen the abdominal, back, and hip muscles that help support the spine and keep the body stable. As we age, these muscles can gradually weaken, making everyday activities become more difficult,” Chakoian explains. “If you have the time, I recommend doing these exercises in the morning. Starting the morning with gentle core exercises can help loosen up the body after several hours of inactivity and prepare the muscles for movement throughout the day. Performing these exercises consistently can make everyday movements feel easier and also help reduce your risk of falling because they improve overall stability.”
According to Chakoian, you don’t need to do all five exercises, and it’s not necessary to perform them daily. Start slow and select two to three of the below exercises to do two to three times a week. Once you master that, increase the duration of your workout or the times you do it each week.
Seated Abdominal Squeezes
Begin sitting tall on a sturdy chair with your feet flat on the floor.
Tighten your stomach muscles as if bracing for a gentle push.
Hold for 5 seconds.
Release.
RELATED: The 3 Core Moves That Make You Feel Decades Younger After 50
Standing Knee Raises
Start by standing tall with your feet hip-width apart.
Hold onto the back of a sturdy chair or countertop for support.
Lift your left knee up to hip height, pausing for a moment at the top and keeping your core engaged.
Lower.
Repeat with your right knee, holding it at the top for a moment before lowering.
Maintain solid posture and steady breathing throughout.
RELATED: These 6 Bodyweight Moves Build Core Strength Faster Than Planks After 40
Wall Planks
Begin by standing tall facing a wall, about arm’s length away from the surface.
Place your palms flat against the wall at shoulder level, shoulder-distance apart.
Walk your feet back until your body is straight from head to heels.
Brace your core and squeeze your glutes.
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Seated Knee Extensions
Begin seated with your knees bent to 90 degrees.
Brace your core.
Gradually straighten one knee until that leg is completely extended.
Hold at the top for 3 to 5 seconds.
Lower with control.
Repeat on the other side.
RELATED: 9 Best Daily Exercises for Women Over 50 to Sculpt a Lean Waistline
Standing Pelvic Tilts
Stand tall with your feet hip-width apart.
Place your hands on your hips.
Tuck your tailbone under a little bit, squeeze your glutes, and draw your belly inward.
Hold for 3 seconds before releasing.
Repeat.
The post 5 Morning Exercises Women Over 65 Need to Keep Their Core Strong appeared first on Eat This Not That.”}]]