Strengthen your core and boost your confidence with 5-minute exercise routines for seniors
Having a strong core can improve mobility, reduce aches and pains, prevent falls, and build everyday confidence. 5-Minute Core Exercises for Seniors makes it easy to incorporate daily exercise for seniors, with a collection of 40 individual movements and 25 quick routines for strengthening the major core muscles.
This guide to exercise for seniors helps you:
Get to know your core—Learn the muscle groups that make up your core, the benefits of keeping them strong, the importance of breathing and stretching, and the latest science behind exercise for seniors.
Enjoy a wide variety of exercises—Discover a range of seated, standing, on-the-mat, and weighted exercises that mimic everyday movement and don’t require any special equipment.
Follow step-by-step instructions—Find how-tos and illustrations for engaging the right muscles and preventing injury, as well as tips to increase or decrease the intensity of each movement to meet your needs.
Improve strength, balance, and confidence with this detailed introduction to core exercise for seniors.
Author(s): Dzenitis, Tami Brehse; Brehse, Cindy
Publisher: Rockridge Press
Year: 2021
Language: English
Commentary: 5-Minute Core Exercises for Seniors, Daily Routines to Build Balance and Boost Confidence
Pages: 197
Tags: 5-Minute Core Exercises for Seniors, Daily Routines to Build Balance and Boost Confidence
Title Page
Copyright Page
Dedication
Contents
Introduction
Chapter One: Your Core and You
Learning Your Muscles
Map of Major Core Muscles
The Benefits of a Strong Core
Don’t Forget to Stretch
Don’t Forget to Breathe
Exercise Myths and Mistakes
Everybody Is Different
Chapter Two: The Exercises: Getting Active:
Seated Exercises
Knee Lifts
Diagonal Crunch
Seated Side Bend
Seated Twist
Slow Recline
Rope Pulls
Ab Circles
Straight Leg Crunch
Metronome
Ticking Clock
Standing Exercises
Standing Crunch
Side Bends
Side Crunch with Leg Lift
Pelvic Tilt
Torso Twists
Wood Chop
Triangle
Diagonal Sit Back
Lunging Pull-Down
Cross Pull-Down
Mat Exercises
Kneeling Plank
Modified Side Plank
Single Leg Lifts
One-Legged Crunch
Cat Cow
Alternating Superhero
Bird Dog
Side Sweeps
Lever Crunch
Bridge
Exercises with Weights
Dumbbell Side Bend
Twisting Lunge
Squat with Twist
Reach Backs
Weighted Pull-Downs
Punching Kicks
Crunching Twists
Angled Side Crunch
Weighted Crunch
Punching Crunch
Chapter Three: The Routines: Putting It All Together:
Routines for Around the House
Spring Cleaning
Up and at ’Em
What’s Cooking
Strong and Steady
Master Gardener
Getting Ready
Routines for Active Living
On the Move
Stand Tall
Slim and Trim
Shopping Trip
Sports Fan
Behind the Wheel
Routines for Aches and Pains
Lower Back Pain
Lower Back Pain II
Achy Spine
Hip Pain
Strong Hip Flexors
Strong Joints
Routines to Do with a Partner
Calorie Burn
Core Blaster
Endurance Builder
Dancing Machine
Travel Buddy
Beautiful Morning
The Future: Your New Daily Habit
Resources
References
Acknowledgments
About the Authors
