Best Seated Core Routine For Seniors To Tighten Belly
Light cardio: Begin with 5 minutes of gentle activity to get your blood flowing and warm up your muscles. This could be walking in place, slow arm circles, or marching.
Core Exercises (10-12 repetitions each, 2-3 sets):
Seated Dead Bug:
Sit on a chair with your knees bent and feet flat on the floor.
Engage your core and slowly extend one arm and the opposite leg out straight, keeping your lower back pressed against the chair.
Hold for a beat, then return to starting position.
Repeat with the other arm and leg.
Seated Side Bends:
Sit on a chair with your feet flat on the floor and arms resting on the armrests.
Engage your core and slowly bend sideways, reaching one arm overhead while keeping the other arm on the armrest.
Hold for a beat, then return to starting position.
Repeat on the other side.
Plank on knees:
Start on your hands and knees, with your hands shoulder-width apart and knees hip-width apart.
Engage your core and straighten your legs back, keeping your back flat and hips down.
Hold for as long as you can comfortably (30 seconds to start).
Heel Slides:
Lie on your back with your knees bent and feet flat on the floor.
Engage your core and slowly slide one heel towards your glutes, keeping your lower back pressed against the floor.
Slide your foot back out to starting position.
Repeat with the other leg.
Cool-down (5 minutes):
Gentle stretches: After your workout, spend 5 minutes stretching your major muscle groups, including your back, shoulders, and legs. Hold each stretch for 15-30 seconds.
Progression and Safety Tips:
Start with lighter weights or bodyweight exercises and gradually increase intensity as you get stronger.
Listen to your body and take breaks when needed.
Maintain proper form throughout each exercise.
If you experience any pain, stop the exercise and consult your doctor before continuing.
Additional Considerations:
You can perform this workout 2-3 times per week.
Consider incorporating other exercises like walking or light cardio into your routine for overall fitness.
If you have any pre-existing health conditions, consult your doctor before starting this or any new exercise program.
Remember, consistency is key! Regularly performing core exercises can significantly improve your core strength, posture, and balance, all of which are important for maintaining mobility and independence as we age.