Introduction to Abdominal Exercises
Abdominal Exercises 3. Muscular abs are essential for all ages, especially seniors. As the body’s centre, the core (abs, obliques and lower back muscles) helps stabilise the body. And which will enhance balance, mobility and functionality. As you are aware musculature declines with age. So then, weakened abdominal muscles can make daily living tasks harder and increase your risk of falling. Getting active and performing abdominal-strengthening exercises a few times a week will help you look, feel and function better. Well into your 60s, 70s 80s and beyond.
Straight Leg Raises
Abdominal Exercises 3. All types of leg raises increase the flexibility, agility and strength of the hip flexors and abdominal muscles. Both bent knee and straight leg raises require hip joint movement. If you have bad hips or arthritis, speak to your doctor. So then he can give guidance on how best to perform this exercise.
1. Lie on your back, legs straight and together.
2. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
3. Slowly lower your legs back down till they’re just above the floor. Hold for a moment.
4. Raise your legs back up. Repeat 10 times that’s 1set.
Abdominal Exercises 3. Crunches are one of the most popular forms of abdominal exercise. They don’t require a gym membership or even any special equipment, yet they can really get the job done. They can help improve your balance and stability, And will help with your posture, and so much more!
- Lying on your back, bring your arms up over your head and the soles of your feet touching.
- Your legs and feet should make a diamond shape. You can keep your feet on the ground or another method is to bring them slightly off the ground (harder).
- While lifting your upper body and head, crunch your upper and lower body together. Be sure to reach into the area between your legs with your hands.
- Hold this position for a count of 5
- Lower back, and repeat the movement.
Flutter kick exercises target the lower abs, glutes, and thighs. There’s no doubt they are a great way to increase core stability and strength. This exercise targets the problem areas of many people and helps shed the excess flab from the thighs, hips, and belly. To get a strong and toned lower body, include flutter kicks in your workout routine
- Get hold of a mat, and lie down on your back.
- Keep your legs together, and extend them forward in front of you.
- Place your arms by your side, and palms flat on the mat.
- Tighten your abs, lift your feet off the ground, look up at the ceiling, and begin moving your legs up and down, your legs will bend.
- Keep going until you finish the first set of 10.
- Lower the legs, rest for 10 seconds and repeat. Complete 3 sets.
The Russian twist is a simple abdominal exercise for working the core, shoulders, and hips. It is typically performed in repetitive sets and tones the core muscles via a twisting motion focused around the abdomen. The exercise can help build strength in the abs and upper torso, which may help to improve mobility and balance.
- Sit on your sit bones as you lift your feet from the floor, keeping your knees bent.
- Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
- Reach your arms straight out in front, holding the weight of choiceinterlacing your fingers or clasping your hands together.
- Use your abdominals to twist to the right, then back to center, and then to the left. So then repeat 10 times each side
Sitting Leg Raises
Sitting leg raises are a challenging exercise, many of you will feel this exercise. So then it is a great exercise that if done on a regular basis will create strength, and ability.
- Sitting on your mat place your hands palm down fingers facing forward just behind you.
- Lean back allowing your arms to support you, and raise your feet up off the floor.
- Raise your legs bringing your knees up towards tour chest and lower again still keeping your feet off the floor. And repeat 10 times, that’s one set.
Abdominal muscles help stabilize your core. They also assist your breathing, allow movement, protect your internal organs and are in charge of postural support and balance. Strong abdominal muscles are essential for a strong body. They help stabilize your torso, which reduces aches and pains in your lower back and hips.
Important Note *
Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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