Abdominal exercises are a great form of exercise for women over 60. They can provide relief from lower back pain and many other health problems related to weak abdominal muscles. Recommended abdomen exercises for senior citizens include bicycle crunches and constant abdominal contractions. They can be done in the comfort of your own home.
Lay down on the floor with your back flat and your hands behind your head, your shoulders off the ground and your knees bent in toward your chest. Bring your right knee and left elbow together while extending your left leg to a 45-degree angle, then switch, bringing in your left knee and right elbow and straightening your right leg to a 45 degree angle. Continue in this smooth motion, similar to riding a bicycle, for 10 to 30 reps, depending on your fitness level. Rest briefly, then repeat the exercise two or three more times for best results.
Hanging Knee Raises
Hang from a pull-up bar with your hands roughly shoulder width apart so that your feet are lifted from the floor. If you're taller than your bar, you can widen the hands until your feet are no longer touching. Keeping your legs and knees together, slowly lift them up until they are parallel to the floor. If this is too difficult, try lifting your knees until you are in a "sitting" position (imagine a chair underneath you). Slowly lower your legs back down to the starting position, because a quick movement will provide a less-effective workout. Repeat for 10 to 30 reps, depending on your fitness level. Rest briefly, then repeat the exercise two or three more times for best results.
Abdominal contractions are a very safe and simple exercise to build strength and control in your abs. It is simply the act of drawing in your abdominal muscles. Start by sitting on the front edge of a chair--do not allow your back to rest against the back of the chair--and your feet flat on the ground. Rest your hands just below your navel and face forward. Take a deep breath, pulling your ab muscles underneath your palms in toward your spine. Keep them pulled in for five to 10 seconds, then exhale and release your stomach. Repeat for 10 to 30 reps, depending on your fitness level. Rest briefly, then repeat the exercise two or three more times for best results.
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