Your belly fat is bothering you? These easy ab exercises for seniors will have a great impact!
Besides dealing with stubborn belly fat and a slow metabolism, we lose our strength and muscles as we age. That’s why, for seniors, having good posture to prevent injury is crucial. Whether you’re an active person or a rookie, we are here to help you with some tips and a list of easy ab exercises for seniors to help you gain more strength and feel better overall.
Don’t worry about investing a lot of money in fitness equipment because all you need for these exercises is a yoga mat, a stable chair, and your body.
1. Oblique side bends
So, let’s start! For the first easy ab exercise for seniors, all you need is a stable chair, preferably with a back. This particular movement will help your core and trunk be more stable. Your spine will also benefit from this exercise.
Sit on the chair as tall as possible, toward the end of the chair, with your feet flat on the floor. You can either do it with some sports shoes on or in socks. Raise your head to the ceiling and your tailbone to the floor by extending your spine as though one string were tugging on each of those places.
Try to hold your elbows wide apart and place your fingertips behind your ears. Then easily bend to one side and try not to lean forward. Hold the position for at least 3 seconds on each side. If you are a beginner to these easy ab exercises, don’t force yourself and start by doing 3 or 4 on each side, then when you feel ready, aim for 10.
2. Seated knee lifts
Another type of exercise that can be done with only a chair is seated knee lifts. The benefit of sitting knee lifts is that they can help you develop inner core strength, regardless of your level of fitness. This exercise is single-sided, which promotes balance improvement and lower abdominal muscle development. The transverse and lower abdominal muscles are worked as you raise your knees, which promotes core stabilization.
Start by sitting in your chair, close to the end of the seat. Then try to sit up tall and pay attention to how your back feels while you’re lifting your knees. If it hurts, you may not be sitting accordingly. Try to hold your knee high for 5 seconds, then easily lower it.
3. Chair plank
Among the easy ab exercises for seniors or beginners is the plank. By doing a one-minute plank a day, you will make your core stronger. However, to actually notice results from this exercise, you must engage the core as much as possible, squeezing your glutes and your abdomen as much as possible.
You can do planks on your elbows or your palms. If you are a beginner and your arm may not be strong enough, it’s better to rely on a chair, but be careful and place it against a wall far away from any furniture that you may have.
Place your heels on the chair’s seat while standing with your back to it. They should be close to the front leg corners of the chair. Step back with your feet until your torso, shoulders, hips, and feet form a straight line. To ensure you can sustain this posture for a minute without discomfort, adjust the distance between your feet and the chair.
Repeat the exercise up to four times, and if you feel like your back is hurting instead of your abs working, pay attention to your position.
Do you feel like you’re ready to try out more advanced exercises? For that, you will need a non-slippery mat that you can find on Amazon for just $11.99. You don’t need to invest too much in a mat because, while you’ll start progressing with your fitness level, you will want to buy dumbbells, barbells, or kettlebells, which are pretty expensive, depending on where you’re purchasing them.
4. Seated dead bug
We won’t ask you to bring dead bugs next to you while you’re working out, that’s for sure! But while this exercise may sound weird, it’s so beneficial for both your abs and your upper body. As usual, you will need a chair to do it; make sure it’s a strong one since you will need to lean flat and straight on the back of it.
To maintain a straight spine, sit back in the chair. Keep your head up, contract your core, and simultaneously extend your left leg and raise your right arm. Hold it there for a full two seconds. After that, take a step back and repeat the process using the different arms and legs.
After you gain a bit more strength in your core, try to do it without the chair. Lay on your back on the yoga mat with your legs in a tabletop position and your arms in the sky. Try to have a flat back, because otherwise, you won’t target the ab muscles.
5. The Bridge
Judging by the picture, the bridge may look a bit harder than the other ab exercises on the list. This is a more advanced workout, but it is not impossible. It requires just a bit more flexibility and a stronger core but start it slowly if you’re a fitness beginner.
To do the bridge, lay flat on your back on a mat with your feet flat on the floor and your knees bent. To make a line from your chest to your knees, try to engage your core and elevate your hips.
Squeeze your glutes and abs while holding it. After three breaths, pause for a moment. Do the exercise a few more times.
6. Wood chops
We’re definitely not going to the woods for this one because it’s such a fun and simple workout you can do in the privacy of your house. Compared to the previous ones, this exercise is done standing up, but you can modify it to your needs and do it while you’re resting on one knee.
First, place your feet hip-distance apart and hold your arms out in front of you together to do the wood chops. A lightweight object, such as a water bottle, can also be used as a grip. Use your 2-pound dumbbell if you have one.
Swing your arms and body down toward your right hip while attempting to maintain a straight posture. Raise your arms to your left ear to reverse the action. To keep your arms straight, you may also use them to turn your body. On the other side of your body, repeat the same movement.
Have you ever tried one of these exercises? If so, tell me in the comments section which one challenged you the most.
Takeaway:
That’s it! I hope you will find this advice useful next time you’re doing your workouts because core strength is essential if you want to have good posture, long-term health, lose belly fat, and avoid injury.
Thankfully, you don’t have to spend a ton of money on expensive fitness subscriptions or equipment. These easy ab exercises are adaptable, and you can do them anywhere as long as you have a stable chair and a mat. Just make sure you visit your physician before beginning a new fitness routine.
Check out 7 Amazing Healthcare Plan Benefits Most Seniors Don’t Know About.
