Best Core Exercises for Women Over 70
Maintaining core strength is crucial for women over 70, as it supports overall health, mobility, and balance. A strong core helps with everyday activities like getting up from a chair, walking, and carrying groceries. It also helps reduce the risk of falls, a significant concern for older adults.
Here are some of the best core exercises for women over 70, keeping in mind safety and modifications for different fitness levels:
Beginner-Friendly Core Exercises
- Modified Plank: Start on your forearms and knees, keeping your back flat. Hold for 5-10 seconds, gradually increasing the time as you get stronger.
- Bird Dog: Start on your hands and knees. Extend one arm forward and the opposite leg backward simultaneously, keeping your back flat. Hold for a few seconds, then switch sides.
- Wall Sit: Stand with your back against a wall, feet shoulder-width apart. Slide down the wall until your knees are bent at a 90-degree angle. Hold for 30 seconds.
- Diaphragmatic Breathing: Lie on your back with knees bent. Place one hand on your chest and the other on your stomach. Inhale deeply through your nose, feeling your stomach rise. Exhale slowly through your mouth, feeling your stomach fall. Repeat 5-10 times.
Intermediate Core Exercises
- Full Plank: Start on your forearms and toes, keeping your back straight and your body in a straight line. Hold for 30 seconds, gradually increasing the time as you get stronger.
- Side Plank: Lie on your side, supporting your weight with your forearm and feet. Keep your body in a straight line from head to toe. Hold for 30 seconds on each side.
- Bridge: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes. Hold for a few seconds, then lower back down.
- Bicycle Crunches: Lie on your back with knees bent and hands behind your head. Bring your right elbow to your left knee, then switch sides. Repeat for 10-15 reps.
Advanced Core Exercises
- Hollow Body Hold: Lie on your back with legs extended and arms straight above your head. Lift your head and shoulders off the ground, engaging your core and keeping your back flat. Hold for 30 seconds.
- Russian Twists: Sit on the floor with knees bent and feet flat. Lean back slightly, keeping your back straight. Twist your torso to the right, then to the left. Repeat for 10-15 reps.
- Leg Raises: Lie on your back with legs extended and arms by your side. Lift your legs up towards the ceiling, keeping your core engaged and your lower back flat. Hold for a few seconds, then lower your legs back down.
Important Considerations for Women Over 70
- Consult a doctor: Talk to your doctor before starting any new exercise program, especially if you have any underlying health conditions.
- Start slowly: Don't push yourself too hard. Begin with a few reps and gradually increase the number as you get stronger.
- Listen to your body: Stop if you feel any pain.
- Proper form: Focus on maintaining good form throughout the exercises.
- Stay hydrated: Drink plenty of water before, during, and after your workout.
By incorporating these core exercises into your routine, women over 70 can strengthen their core, improve balance, and maintain overall health and wellbeing. Remember to listen to your body and focus on achieving a strong core for a better quality of life.
