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[For Seniors] Easy and Fun Core Training
The torso, excluding the head and limbs, is called the core.
Recently, core training that strengthens the torso has become popular.
In fact, core training can also help older adults by improving their daily functioning.
So this time, we’ll introduce simple core training for seniors.
These are easy exercises that even seniors with reduced muscle mass who find movement difficult can try.
Strengthening the core can help correct rounded shoulders, stabilize posture, and contribute to fall prevention and improved internal organ function.
Please use the training introduced here as a reference and incorporate it at a comfortable pace without overexertion.
[For Seniors] Simple and Fun Core Training (1–10)
Side plank while lying downNEW!
You can train just by lying on your side, lifting your body, and holding the position.
But as it’s labeled intermediate, keeping the hold is pretty tough.
Here’s how: lie on your side and prop yourself up by placing your elbow on the floor on the lower side to lift your body.
The key point is to keep your body in a straight line.
You’ll realize how hard it is once you try, so start with a duration that isn’t too demanding.
It’s also effective if you want to tighten your waistline! Try doing it while watching TV.
Iliopsoas training using a wallNEW!
Here’s a hip flexor workout you can do at home as soon as you think of it.
Use a wall and perform it standing.
First, place both hands on the wall and take a step back.
Step your right foot forward, place your right hand on your hip, and press your left hand into the wall to keep your shoulders from collapsing and to align your posture.
In this position, lift your right leg and externally rotate it just before it reaches the top.
Doing 20 reps on each side is effective, but if standing the whole time is tough, try a number that feels manageable.
Let’s strengthen hip flexors that have weakened from too much sitting.
Sit-to-stand training using parallel barsNEW!
This is a standing-up exercise using parallel bars for rehabilitation.
Hold the bars firmly with both hands and stand up on the count of three.
Then try to maintain a standing position for about 10 seconds.
If you can hold it, slowly sit back down.
Since you won’t always have support when standing up, practice repeatedly standing and sitting like this.
Doing so will strengthen your legs and lower back and help you learn a way of standing up that doesn’t put unnecessary strain on your body.
Parallel bars can also be purchased from online shops.
You can do it standing! Pelvic floor muscle trainingNEW!
This is a standing pelvic floor exercise.
First, bring your heels together and open your toes about the width of a fist.
Then slightly open your knees, engage your thighs and bring your knees together, and raise your arms overhead while shifting your weight onto your toes.
When shifting your weight to your toes, imagine pushing your hip joints forward.
As you move your hips forward, be careful not to let your belly protrude.
Focusing on the tops of your thighs/hip creases can help.
Move slowly to avoid falling.
Posture Improvement! Body Balance-Boosting Exercises
By training your abs, back muscles, and waist muscles in a balanced way, you can improve your posture and overall balance.
This is a seated exercise that works the entire core evenly.
It’s important to sit correctly in the chair and engage your muscles firmly.
Perform twisting and side-bending movements slowly and deliberately, progressing while feeling which muscles you’re using.
Start with movements that don’t strain you, and gradually expand your range of motion—this is recommended.
Core training while seated: chair workouts for abs and back
Core exercises you can do while seated let you strengthen your abdominal and back muscles comfortably to help maintain your walking ability.
Sit in a chair, cross both arms in front of your chest, and lean your upper body forward.
Then return to the starting position.
Next, tilt your body diagonally to the left and right toward your feet.
After that, sit shallowly on the chair, press your back against the backrest, and repeat returning to upright.
We’ll also introduce other simple yet effective moves, like tilting both arms to the sides, and twisting your torso while lifting your knees.
Flutter kicks only! Core training you can do while doing something else
This is a flutter-kick exercise you can do while relaxing in a chair or on a sofa, or even lying in bed! By moving your legs up and down in big motions, you can work not only your leg muscles but also your abs and back at the same time.
If you can’t move your legs up and down very much, your ankles might be stiff.
Interlace your fingers with your toes and make large circular motions with your ankles to loosen the muscles and tendons around them, then try the flutter kicks again—you should find it much easier to move.
Strengthen your core with this “while-doing-something-else” exercise that you can do while watching TV or chatting.
