Core Strengthening Exercises for Seniors

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Core strengthening exercises for seniors can be done seated in a chair, in an airplane or in a parked car. Sit at the edge of the seat looking ahead in an upright position, pull your belly button to your spine, and begin to roll tucking your tailbone underneath you before rolling back up to restack your spine as demonstrated by a fitness instructor in this free video on exercise.

Part of the Video Series: Exercise for Seniors
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Video Transcript

Hi, I'm Eve White with Pilates Studio City, and I'm here today to talk to you about core strength for seniors. Now sometimes, it can be difficult to get down up off the floor, get in and out of a chair so we're going to simplify these exercises and make it really accessible. You can do this seated in a chair, you can do it in an airplane, you can do it in a car if your car is parked safely. All you need to do is scoot to the very edge of your chair. We're going to work our abdomen and the muscles that help us pull from a laying down position to an upright position. We're going to start by doing a roll-up, seated. So again, you want to make sure you have your sits bones all the way to the edge of the chair. Bring your hands to the outside of your knees and bring your face to a straight on position so you're looking ahead in an upright position. Inhale to start, exhale, pull your belly button to your spine, roll back slowly, tucking your tailbone underneath you, inhale once you can get back far enough that you almost touch the chair with your shoulders, exhale, pull yourself upright and restack through your spine. So, there's a few parts there. Let me simplify it. You're going to inhale, sit up nice and tall. Exhale, pull the belly button to your spine, begin to roll back tucking your tail bone underneath you, inhale to hold, that's optional and roll back up on the exhale and then restack your spine. We want to take the spine from a vertical position to a curved position, tip the curved position back, bring it forward and then straighten it back out again refinding the plumb line. So, I'm going to do that one more time. The next move is toe tapping seated upright in a chair. This time you might want to scoot back just a little bit in your chair, pull your belly muscles in and think of sandwiching your back and your stomach together so you're sitting nice and erect. Lift up through the roof of your mouth like you're going to start singing and you're going to lift one leg up off the floor, pulling in your abs at the same time, and lower the leg down. You're going to alternate sides. You can use the side of the chair for balance and to help you hold into an upright position. Sometimes the exhale can help you lift the leg and deepen the abdominal muscles. This is a very simple exercise. It's a good one for beginners when you want to build core strength in your abs and it's difficult for you to get down on to the floor. It's important to note that this exercise can be done supine laying on the floor with your legs in tabletop. I want to do this piece one more time so you can also see that when the leg lifts, it's important that it floats up slowly and most of the effort is exerted by pulling the abs in to lift the leg up, as if the leg was working on marionette strings. Slowly lifting the leg and lowering, engaging from your core. I'm Eve White, and that's core strength for seniors.

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