Low Impact Core for Seniors

LOW IMPACT CORE STRENGTH TO DO AT HOME BEST CORE EXERCISES FOR SENIORS Chris Freytag, CPT

GETHEALTHYU.COM DO THE WORKOUT Perform each move for 10 - 15 reps (per side) and you’ll get a great low-impact core workout in less than 10 minutes. Perform each move for 10 - 15 reps (per side) and you’ll get a great low-impact core workout in less than 10 minutes.

1 SEATED FORWARD ROLL UP Avoid using momentum; try to use your abdominals to lift and lower. Avoid using momentum; try to use your abdominals to lift and lower.

2 SEATED SIDE BEND Keep your chest open and pull your right elbow back to feel a stretch in your side. Keep your chest open and pull your right elbow back to feel a stretch in your side.

3 SEATED LEG LIFT Muscle Groups Targeted: Rectus Abdominis, Transverse Abdominis, Internal and External Obliques Muscle Groups Targeted: Rectus Abdominis, Transverse Abdominis, Internal and External Obliques

4 SEATED LEG TAPS Engage your abdominals and extend both legs out in front of you, tapping the floor with both feet. Engage your abdominals and extend both legs out in front of you, tapping the floor with both feet.

5 SEATED HALF ROLL BACKS As you round your back, think about scooping your abdominals. As you round your back, think about scooping your abdominals.

6 FOREARM PLANK Modifications: Drop down to your knees if you can’t keep your hips in line with your shoulders, or you feel pressure in your lower back. Modifications: Drop down to your knees if you can’t keep your hips in line with your shoulders, or you feel pressure in your lower back.

7 SUPERMAN Engage your abs, back muscles, and glutes to lift your arms and legs simultaneously off the ground. Keep your gaze on the floor. Engage your abs, back muscles, and glutes to lift your arms and legs simultaneously off the ground. Keep your gaze on the floor. GETHEALTHYU.COM

8 GLUTE BRIDGE Engage your abs and squeeze your glutes to lift your hips to a bridge. Engage your abs and squeeze your glutes to lift your hips to a bridge. GETHEALTHYU.COM

FOLLOW ALONG FOR YOUR AT HOME CORE EXERCISES FOR SENIORS FOLLOW ALONG FOR YOUR AT HOME CORE EXERCISES FOR SENIORS GETHEALTHYU.COM