Power Your Core After 50 with these Simple Exercises
When you get to a "certain age," you start to realize how important core strength really is. I'm not talking about 6-pack abs, I am talking true core strength and support. While having a 6-pack looks pretty, pretty falls short when you are running up and down stairs, or picking up a grandchild. Not to mention if you cough or sneeze without crossing your legs (IYKYK).
Core strength is not just your abdominal muscles, but relates to a group of muscles that work together:
Pelvic floor
6-pack abs (Rectus abdominis)
“Lower” abs (Transverse abdominis)
Twisting muscles (Internal and External Obliques)
The Glutes (Gluteus maximus, medius, and minimus)
The muscles along the spine (Erector Spinae group)
Hip flexors (Iliopsoas, Tensor Fascia Latae, Rectus femoris)
When this group of muscles is strong, you are better able to navigate your life with more stability and less pain. Walking, carrying or lifting things, and general maneuvering becomes much easier and you become less injury prone. If you are clumsy like I am, having a strong core can help you catch yourself before you fall, as it also supports your balance.
Here are three simple core exercises that will build strength and stability in your core.
Pelvic Tilts
This exercise strengthens the pelvic floor and lower abdominals to stabilize your pelvis in every thing you do. This little exercise can prevent "leakage" and improve sexual function as well. It's a small movement that, when done correctly, can make a huge difference in your core strength.
Start lying down on your back. Bend your knees and place your feet on the floor under your knees. Start in a neutral pelvis, where the back of your pelvis and your rib cage is on the floor but there is a small space under the lower back. This is the same position as when you are standing.
Inhale, then as you exhale, lift through the pelvic floor and activate the lower abdominals to press your lower back into the floor. Pull the pubic bone toward the navel. Be sure not to use your legs or glutes to make this happen, it's all abs. Inhale to release the pelvis back to neutral. Repeat this action 5-10 times, focusing on the pelvic floor and lower abdominals to create the movement.
If you use the glutes or legs you bypass the abdominals, and that’s what you want to strengthen. Try to keep the legs and buttocks completely relaxed as you rock the pelvis.
Click here for a short video demonstrating Pelvic Tilts.
Locust pose
Many times it’s back pain that brings you to focus on your core. A lot of back pain comes from having poor posture. Gravity pulls you forward into a “candy cane” position, aka “Tech Neck,” which leads to pain in the neck, upper, and lower back. The back muscles strain from being in a stretched position for so long. Locust pose strengthens these muscles, relieving the tension that you feel.
Start face down on the floor. Interlace your fingers behind your back, squeezing the shoulder blades together to lift your shoulders off the floor. As you inhale lift your pelvic floor and move your whole body off the floor. Lift everything that can lift. Engage your glutes to get your thighs off the floor. Keep your legs parallel by activating your inner thighs. Pull the navel toward the spine as you lengthen your tailbone toward the floor.
Try not to reach your chin forward, keep your head in line with your spine. If you have a big backbend you might look forward, but most likely you are looking on the floor a little in front of you.
Stay 3-8 breaths then release to the floor and turn your head to one side. Repeat by interlacing the fingers with shifting everything over by one (other thumb should be on top). Hold another 3-8 breaths, then lower down and turn your head to the other side. When you are done, push back into Child’s pose.
Slow Bicycles
This final exercise supports all of the rotational movement we do in daily life. You twist as you drive when you look over one shoulder. You might twist loading and unloading the dishwasher. If you play golf, tennis, or softball, you definitely twist and this exercise will create more power for your swing.
Start on your back. Inhale, and as you exhale, do a pelvic tilt, pressing your lower back into the floor using your pelvic floor and lower abdominals. Raise your knees over your hips (either one at a time or at the same time), and place your hands behind your head. Inhale, and as you exhale, twist to the right. You can either keep your legs as they are or extend your left leg forward like in the photo below. Inhale to return to center (knees together over your hips, upper body on the floor). As you exhale, twist to the left, keeping the legs still or extending the right leg forward.
Repeat this exercise 5-10 times on both sides. The movements should follow your breath, and be as slow as you can make them. Keep your elbows wide and don't pull on your head. Let your Obliques turn your rib cage to either side. Feel your right ribs move toward your left hip and vice versa. You are not trying to touch your elbow to your knee.
The more you use your core, the more strength you build. Pulling on the head just creates neck pain and bypasses the point of this exercise. The hands support your head so that you can relax your neck, allowing you to focus your efforts on your core.
Importance of Core Strength as we age
If you don't do anything else, focus on your core. A lot of "age related" pain, like lower back, neck, and hip pain, is caused by having a weak core. When you strengthen your core, it takes the pressure off these parts so that they don't strain when you move.
Whether you play a sport, exercise, or just live your life, paying attention to your core can make the difference between being and staying active, and not.
Read more about having a strong core in these posts:
Core classes for you!
Join me online every Friday at 9:15am ET or on demand any time you like! I teach Mindful Core for active adults over 50 who want to live life with less pain and more strength and mobility. Spend 30 minutes doing exercises slowly and mindfully to power up all your core muscles, making your ready to take on whatever the day may bring. Click the button below to sign up. Drop-ins welcome! If that time doesn't work for you, click here to see the On Demand Video Library.
Coming in June: Summer Yoga Kickoff! Mindful Core is just one of 5 classes I’ll be teaching during the month of June to get you fired up and ready for the summer! 15 minute classes that are easy to fit into your busy day, yet leave you feeling like you did something amazing for your body and your health. Click the button below for more information or to sign up!
73 here. I started swimming. Whoa did my abs hurt the next day!
Will try these. Not sure about Locust as my hands can barely reach my sides, let alone clasp fingers! LOL will do my own version!
Perfect!