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.
