Specifically, are you at risk of being one of the 2.8 million seniors injured in a fall each year, just in the United States alone?
You might be, especially if you neglect strengthening the area of your body responsible for maintaining your balance and stability: your core.
Now, you might be wondering how doing ab exercises is going to prevent you from falling – which is one of the leading causes of fatal injuries in older adults (1).
Representative Diagram Of The Abdominal Hypopressive Technique In Three...
Stay with me, and you’ll discover that your core actually consists of much more than just your “six-pack” muscles. It basically includes almost your entire torso, from the front of your stomach and wrapping all the way around your lower back.
This includes the rectus abdominus (the six-pack ab muscles), the internal and external obliques (the muscles running down the side of your torso), the transverse abdominus (the innermost layer of muscle surrounding your spine), the hips, and the lower back.
Since the core supports and stabilizes your spine, you’ll find that with a strong core it becomes much easier to bend, reach, and twist. In turn, this helps you become less susceptible to balance-related falls.
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Studies confirm this, showing that gaining core strength through pilates-style exercises can help increase stability and mobility, keeping you fall-free (and independent) for longer (2).
As a bonus, you might also discover you have less low back pain, since your disks and joints will be cushioned by a nice wall of muscle, which relieves pressure from your joints.
It’s always a good idea to check with your doctor before starting any new exercise program – especially if you have (or think you might have) any underlying health issues like osteopenia, osteoporosis, or high blood pressure.
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While it might seem overly simple at first glance, making it a habit can have a powerful strengthening effect on your core, and even improve your posture.
The way it works is by activating the transverse abdominis muscle that wraps around the core, drawing it in like a corset.
Wood chops are a great exercise that target nearly every muscle in your core, while also challenging your balance. It also mimics a move many of us do every day: loading and unloading the dishwasher!
Best Abdominal Exercises For Seniors (do These Anywhere)
Bridge exercises are excellent for strengthening the posterior chain, an integral part of the core that includes the glutes, hips, low back, and abs.
The superman strengthens your lower back, upper back, and glute muscles, which will help you perform any movement requiring bending over or sitting.
There are progressions in this exercises, as you can see from the photo above. I recommend beginning with lifting one arm and the opposite leg, and gradually progressing to lifting both arms and legs.
Summary Of Exercises Reported By People With Fshd.
If this is still too difficult, try staying with only lifting your arms, then your legs until you build up your strength.
The dead bug exercise helps strengthen your entire core, including the stability muscles and your obliques that run up and down your sides. It’s important to keep your low back close to the floor while doing this exercise, both for safety and results.
If you want more of a challenge and can keep your low back on the floor, reach the opposite arm overhead as you extend your leg. So, as your left leg reaches toward the floor, the right arm extends overhead.
Blood Type Exercise Chart
The bird dog is similar to the dead bug, but reversed. It strengthens and engages your core, lower back, and glutes, all while challenging your stabilizer muscles to hold your balance.
Again, if this exercise is too difficult at first, try holding out just one arm, and/or one leg. Eventually, your core will be strong enough to let you hold out both.
Planks and their variations are one of the best exercises for targeting your entire core. As a bonus, you’ll also strengthen your arms and upper body as you hold yourself in the plank position.
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These ancient forms of exercise have been shown to improve mobility, strength, and stability in older adults, while also improving mood and outlook on life.
One 2010 study even showed that seniors participating in a yoga program for 12 weeks reduced their fear of falling by 6 percent, while also increasing their balance by 4 percent and improving their hip flexibility by 34 percent (3)!
Even if you’ve never fallen before or aren’t too worried about it at present, the CDC states that as adults age, their fear of falling tends to increase (4).
Woman Doing Abdominal Exercise Royalty Free Vector Image
Now, this can be a huge psychological stressor, because who wants to be worried about their body failing them all the time? And it obviously can impact your quality of life.
When seniors start to fear falling, they usually start to avoid social activities, which can result in depression and feelings of isolation.
My goal in providing these exercises is to make sure you become the opposite of these statistics and go on to live a happy, strong, mobile life free from the fear of falling.
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Want more help strengthening your abs and low back? You’ll want to download my Abs Secret Blueprint, which includes 7 smarter steps to get a toned core.
Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500, 000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.
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