Abs training for elderly is a necessary element of maintaining a healthy and strong body.
In this article, I will share with you simple but effective exercises that will help strengthen the abdominal muscles of elderly people without harm to the joints and spine.
After all, it is in old age that the issue of maintaining the balance of the body, a healthy back and a confident gait is especially relevant, and in fact the abdominal muscles play a direct role in this.
Let’s get started.
Exercises for abs training for elderly are performed from a supine position.
It is necessary to lie on your back, tightly pressing the lower back to the floor. You can put your hands under the lower back. Or twist a towel and put it under the lower back, and your hands under your head. This is necessary in order to relieve excessive tension in this area.
The legs should be brought together.
Then you need to hold one leg for 2 seconds, lifting it at an angle of 40-60 degrees. Then return it to the initial position.
Do the same movement with the second leg. For less stress on the muscles, you can slightly lift your head.
If you are confident in your abilities and the level of preparation for physical exercises, it is worth performing a simultaneous leg lift.
Also, as with the first option, you need to lie on your back, bringing your legs together. But you need to lift both legs at once by 45-60 degrees, after a pause of 2 seconds and return to the starting position.
At the same time, if you lower your heels to the floor, the exercise will be simplified, and if you do not bring them to the floor, it will be much more effective to influence the abdominal muscles and keep them in the maximum position.
Do the exercise 12 times in 2 or 3 repetitions. If your health and well-being are excellent, you can keep your feet in the air for more than 2 seconds.
Another option for such an exercise may be to raise straight legs and hold them in a position of 90 degrees from the floor.
Perform it with a support at the top for 5 seconds and a slow lowering.
Repeat the exercise 12 times in 2 or 3 repetitions.