Core exercises are incredibly important, especially for older adults. Our core is the key to our balance. It also helps to prevent injuries and reduce low back pain. Try the easy, yet effective core-strengthening exercises detailed below 3-5 times a week to help build a strong foundation.
#1 – Standing Wall Plank
Begin in an upright standing position with both hands against the wall, keeping your head, shoulders, hips, and legs in alignment. Move your feet back to increase the angle of your body, engaging your core. Hold this position for 5 – 10 seconds. Return to the starting position and repeat the movement. Try 2 – 3 repetitions.
Standing Wall Plank
#2 – Wall Plank Shoulder Taps
Begin in an upright standing position with both hands against the wall, keeping your head, shoulders, hips, and legs in alignment. Move your feet back to increase the angle of your body, engaging your core. Raise one hand and tap the opposite shoulder. Return to the starting position and repeat the movement on the opposite side. Try 2 – 3 sets of 8-10 repetitions on each side.
Wall Plank Shoulder Taps
#3 – Standing High Knees
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, and hips. Place your hands at your sides or up at ear-level. Contract your core and raise one knee up to hip-height. Lower your leg back down to the starting position and repeat the movement on the opposite side. Try 8 – 10 repetitions with each leg.
Standing High Knees
#4 – Standing Bicycle Crunch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Place your hands by your ears or interlace your fingers behind your head. Contract your core, raise one knee, then twist your upper body to touch your knee with your opposite elbow. Return to the starting position and repeat the movement on the opposite side. Try 2 – 3 sets of 8 – 10 repetitions on each side.
Standing Bicycle Crunch
#5 – Standing Wall Push Up to Twist
Begin in an upright standing position with your hands against the wall, keeping your head, shoulders, hips, and legs in alignment. Move your feet back to increase the angle of your body. Bend your arms to lower your upper body towards the wall. Straighten your arms, bring one hand up to your ear and twist your upper body to the side. Return to the starting position and repeat the movement on the opposite side. Try 2 – 3 sets of 8 – 10 repetitions on each side.
Standing Wall Push Up to Twist
