Anti-Aging with Core Strengthening Exercises

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Do you run or do some form of cardio several hours every week? Do you also lift weights or perform some form of strength training exercises? You may feel like you've covered all your basics, but you may be missing out on one VERY important fitness staple for overall health and longevity: strengthening your core. Ever heard of it?

So, what exactly is your core? A set of 29 muscles located in your abdomen, pelvis and back, which are essential in your ability to function on a daily basis. The core muscles control movements, maintain balance and stability. They also support and protect your back, which is critical as we age. Continuing to ignore core exercises leads to poor posture, lower back pain and muscle injuries.

There are numerous ways that core exercises can benefit you, such as:

  • Better balance and stability
  • Strengthening and toning your abdominal muscles
  • Ability to perform physical activities of all kinds, from swinging a golf club to getting items out of your kitchen cabinets
Toning your core muscles may not give you the aesthetic impression like toned abdominal or bicep muscles, but they will keep you agile and stable as you get older.


What are the best ways to strengthen your core muscles??

The great news is that you don't need to go to the gym or buy special equipment to strengthen your core. Simply perform the following exercises 3 days per week:


Bridge

Lie on your back with your knees bent (feet on the floor). Contract your abdominal muscles and raise your hips off the floor, holding the position for five to eight seconds. Slowly lower your hips to the floor, then repeat the move. For a more advanced bridge, try extending one knee, then the other, while in the bridge position.


Plank

Lie on your stomach, resting on your forearms with your palms facing down. Raise yourself from the floor so you are resting on your elbows and toes. Keeping your back flat, contract your core muscles and hold for 10 seconds, then lower yourself to the floor and repeat (picture A). For a challenge, try stretching out one arm or leg at a time, or reaching out an arm and opposite leg at the same time (picture B).


Side Plank

Lie on your left side, and then raise your body onto your left forearm, keeping your shoulders, hips and knees aligned. Rest your right arm on your side. Hold the position for 10 seconds or so. Repeat on the right side. For a more advanced side plank, raise from your left hand with your hips coming off the floor and extend your right hand toward the ceiling.


Quadruped




Get on your hands and knees, keeping your hand below your shoulders and your head and neck aligned with you back. Contract your core muscles, then raise one arm off the floor and reach ahead. Return the arm to the floor, then repeat with the opposite arm and each leg. For a challenge, raise one arm and the opposite leg at the same time, then repeat with the other side.





Whether you would like to excel at sports, play a pick-up game on the weekends or simply stay strong and active well into your golden years, building and strengthening your core is essential. Be sure you are including core-strengthening moves into your life now to experience the host of benefits both now and later!

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