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[For Seniors] Core Training: Recommended Simple Rehabilitation
Many people make exercise a habit to maintain their health.
Core training is one of the most important forms of rehabilitation: it strengthens the muscles that support posture, helps prevent falls, and supports everyday movements.
Here, we introduce simple core exercises that older adults can do without overexertion.
These methods can be done while seated in a chair and use simple, equipment-free movements, allowing you to train your body safely and effectively.
Start at your own pace and aim for a vibrant daily life in both mind and body!
[For seniors] Core training: Recommended easy rehab (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.
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.
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.
Simple core training you can do while sitting
Just by having a stable core, you can reduce unnecessary strain on your body, but it’s scary if you fall during training, right? To avoid that risk, let’s try core exercises you can do while seated.
There are 10 exercises introduced with easy-to-remember names like the Pigeon Exercise, Haniwa Training, and Inchworm Exercise.
They’re all movements you don’t normally do, so it’s great for engaging muscles you haven’t been using.
Even just following along with the video and doing a full run-through makes a difference.
If you’re someone who sits in the same position watching TV for long periods, definitely give these a try.
Balance training
As we get older, our core tends to weaken, which makes us more likely to trip or fall even over small steps.
If a fall leads to a fracture, there’s a risk of becoming bedridden, so it’s important to keep training the core regularly.
Here, we introduce exercises you can do while seated in a chair, allowing you to train your core safely and easily.
Even simply lifting one leg or both legs while sitting can strengthen your core.
Please use this as a reference.
Core training that targets the lower abdomen
Do you know the iliopsoas muscle? It’s a muscle located from the lower back to the front of the thigh, and it’s an important deep core muscle for walking and maintaining posture.
If you don’t train this iliopsoas, your body may become hunched forward and it may become difficult to lift your legs, so please try these iliopsoas exercises.
For example, even in leg-raising exercises, if you focus on lifting your legs by engaging your abdomen rather than using your leg muscles, you can effectively train the iliopsoas.
Core training
The core is a part of the body that’s hard to train unless you consciously focus on it, and its decline can lead to a loss of overall muscle strength.
This routine is designed to train the core with awareness, while also working the transverse abdominis and the pelvic floor muscles.
From a hands-and-knees position, extend your right arm and left leg—or your left arm and right leg—and hold that posture to strengthen your core.
It may be difficult to maintain the position at first, but the key is to focus on forming the correct posture even for a short time, then gradually get used to it and extend the duration.
