5-Minute Core Exercises for Seniors: Daily Routines to Build Balance and Boost Confidence by Dzenitis Tami Brehse & Brehse Cindy

Author:Dzenitis, Tami Brehse & Brehse, Cindy [Dzenitis, Tami Brehse]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2021-04-20T00:00:00+00:00

REMEMBER

To avoid straining your lower back, don’t let your back arch. Instead, keep it as flat against the mat as possible, trying to get rid of any space between your back and the mat. If this is challenging, try placing your hands underneath your bottom to help with your form.

1

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Single Leg Lifts

TARGET MUSCLE GROUPS

Rectus abdominis z Obliques

Although your leg is doing the moving in this exercise, you’ll need to engage your core to stabilize the rest of your body, which translates to a stable core for everyday activities such as carrying groceries.

INSTRUCTIONS

1

Begin by lying on your back with your right leg straight and your left leg bent so your left foot is flat on the ground. Relax your arms at your sides. Inhale.

2

As you exhale, engage your core and lift your right leg in line with your left knee. Hold for 2 seconds, then lower your right leg with control as you inhale. This is 1 rep.

3

Aim for 10 to 12 reps, then repeat on the opposite side.

Modification: To increase the intensity of the move, cross your arms on your chest, remembering to keep an orange’s distance between your chin and your chest.

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