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The Best Core Exercises for Older Adults

6 min read

Your core muscles provide stability for the moving parts above and below them the mid back, or thoracic, spine that helps you twist and turn, and the hips that move you up, down, back, or forward.

Which muscles make up the core?

Core muscles in the abdomen include the long rectus abdominis muscles in the front.
In your back, a group of muscles called the erector spinae help you stand up tall.
The gluteal muscles in the buttocks help you extend your leg, push off from a starting point, walk, and climb stairs.
And in the pelvis area, the iliacus and the psoas muscles enable you to lift your legs and remain stable while standing; and the quadratus lumborum, a long muscle on each side, helps you bend to the side and back.

The worst core exercises
In the old days, sit ups and crunches were the go to moves to keep your core muscles in good shape.

But those exercises are not as effective as we once believed.

They strengthen only a few muscles, and they pose risks for older adults.

The best core exercises
A much better approach to strengthening your core is working several core muscle groups at the same time, just the way you would naturally if you were lifting something or climbing.
For older adults,we recommends three exercises in particular:

Bridges.
"Anyone can do a bridge.

You start in a recumbent position on your back and then lift and hold your buttocks off the ground.

"It's effective because you create rigidity from the rib cage to the pelvis and all the way from the belly button around to the back.

Lie on your back with your knees bent and feet flat on the floor, hip width apart.
Place your arms at your sides.
Tighten your buttocks, then lift your hips up off the floor until they form a straight line with your hips and shoulders.

Hold.

Return to the starting position.
Repeat 10 times.

Planks.
"Planks create contractions of the core, arm, and shoulder muscles as you stay in a push-up position.

The key is staying as stiff as you can, like a wooden plank.
Start on your hands and knees.

Tighten your abdominal muscles and lower your upper body onto your forearms, aligning your shoulders directly over your elbows and keeping your feet in the air behind you.
Keep your back straight, making your body as much like a "plank" as possible.
Hold the position and return to the starting position.
Repeat 10 times.

Opposite arm and leg raise.
This exercise gets you on your hands and knees.
"As you stretch out the opposite arm and leg, you're contracting your core and the muscles in the other arm and leg as they support you.
"Movements should be slow and controlled.

Kneel on all fours, with your head and spine neutral.
Extend your left leg off the floor behind you while reaching out in front of you with your right arm.
Keeping your hips and shoulders squared, try to bring that leg and arm parallel to the floor.
Hold, then return to the starting position.
Repeat the exercise with your right leg and left arm.
Repeat the exercise on both sides 10 times.

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