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After a long winter with lots of isolation and perhaps little physical activity, it may be time to pay more attention to your muscles.
Ab Workout For 60 Year Old Woman
These muscles, found throughout most of your torso, are important for supporting your lower back and helping you stand, rise from a chair, bend, move and maintain balance. That’s why proper care and conditioning of the core muscles is important.
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Marty Boehm explains, “Your muscles provide stability to the parts that move above and below them—the middle back or chest, the spine that helps you twist and turn, and the hips that help you to move up, down, back or move on.” , a physical therapist at Harvard-affiliated Brigham and Women’s Hospital.
The abdominal muscles include the rectus abdominis longus anterior; external and internal parts of the groups; and a wide, flat band in the front called the transversus abdominis.
A group of muscles in your back called the erector spinae help you stand tall. The gluteal muscles in the buttocks help to extend the leg, push off the starting point, walk and climb the stairs.
And in the hip area, the iliacus and psoas muscles allow you to lift your leg and stay stable when standing; and the quadratus lumborum, a long muscle on each side, helps you bend to the side and back.
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In the old days, sit-ups and crunches were key moves to keep your core muscles in good shape. But those exercises are not as effective as we once believed. They only strengthen certain muscles and are dangerous to older adults.
“They’re dangerous because you stretch your neck,” Boehm said. “And they don’t teach you. They train the hip flexor muscles. If those muscles are too strong, they pull on the lower back and contribute to back pain.”
The best way to strengthen your core is to work several core muscle groups at the same time, just as you would naturally if you were carrying or climbing something. For older adults, Boehm recommends three exercises in particular:
Bridge. “Anyone can build a bridge.” “You start by lying on your back, then lift your butt off the floor and hold it,” Boehm said. “It is effective because it creates stiffness from the ribcage to the pelvis and from the navel to the back. The whole area becomes tight and creates a contraction of all muscle groups, like a corset.
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Memory cards. “Planks create contraction in the core, arm and shoulder muscles as you hold a push-up position. “The key is to keep the plank as tight as possible,” says Boehm.
Raise the opposite arm and leg. This exercise gets you on your hands and knees. “As you pull the opposite arm and leg, you contract the core and the muscles of the other arm and leg as they support you,” Boehm explained. “Movement should be slow and controlled; do not throw your arms and legs as quickly as possible.
Lie on your back with your knees bent and your feet hip-width apart on the floor. Keep your hands at your side. Squeeze your glutes, then lift your hips off the floor until they form a straight line with your hips and shoulders. Take it. Return to the starting position. Repeat 10 times.
Kneel on all fours, keeping your head and spine neutral. Lift your left leg off the floor behind you while extending your right arm in front of you. Try to keep your legs and arms parallel to the ground, keeping your hips and shoulders straight. Relax, then return to the starting position. Repeat the exercise with the right leg and the left arm. Repeat the exercise 10 times on both sides.
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Start on your hands and knees. Squeeze your abs and lower yourself onto your forearms, keeping your shoulders straight over your elbows and your legs in the air behind you. Keeping your back straight, make your body look as shapely as possible. Reverse the position and return to the starting position. Repeat 10 times.
If you haven’t worked your core in a while, Boehm suggests starting slowly, focusing on the quality of the exercise and increasing the number of times you do it.
Unlike some muscle groups that need to be worked every other day, core muscles can be strengthened every day. “The core should always be running.” “It doesn’t need much recovery,” Boehm said.
Remember to warm up before going strong. Stretch in the same spot for a few minutes and move your arms around to get the blood flowing.
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After being strong, stretch the muscles, especially the hip flexors in front of the pelvis and the muscles in the back of the thighs.
“We want the core muscles to be short and tight,” says Boehm. It will give stability. But we want the muscles around it to relax.
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The 3 Day Abs Workout To Shred And Stabilize Your Core
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The lower abdomen is a very difficult area to target. Many popular core exercises such as crunches, lunges and side bends don’t always work the muscles below the belly button as much as the muscles of the upper torso.
But as you probably know by now, a strong core is essential to staying mobile and independent for long periods of time—and that includes a tight lower abs.
Bethany Beha, D.P.T., orthopedic clinical specialist and clinical director at Real Rehab in Seattle, Washington. says, “Think of the core as the foundation of all movement and the main transmitter of energy and power.” Maintaining core strength is important at any age, he says, but it becomes even more important as we get older. “We can do a lot more when we’re young because the strength in our arms and legs can compensate for a weak core.” But over time, we also lose muscle strength in these areas, so it is more visible if we are weak in the core and cannot move properly.
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That’s why it’s so important to incorporate exercises into your routine that strengthen all the muscles in your core, from your lats and traps to your glutes and pelvic floor. The six exercises below do just that, with additional emphasis on the lower abs.
To make sure your lower abs get the attention they need, choose one or two of the following exercises to add to your overall strength routine. You can vary the exercises you do to keep things interesting and challenging.
Another option: Choose a few exercises to do as a cardio warm-up, suggests Beha. For example, if you travel every day, do two or three of these abs exercises beforehand to get your heart pumped and ready for the work ahead.
Instead of completing a certain number of repetitions, Beha recommends using time. Start by doing each exercise for 30 seconds. When this is easy for you, try for 45 seconds. If 30 seconds is too difficult, increase it to 10 to 15 and gradually increase the time as you get stronger and more motivated to do these exercises.
Abdominal Exercises For Women Over 60
Ready to start? Here’s how to do each activity. As always, safety is important. Sport
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