|Modified planks. These do not hurt|
my wrist or shoulders. Be sure to
tighten the core belly button to bra line
first then lift with the core, not back.
Many of us who prefer to be called "Perennial" adults excuse our weak core muscles because of our lack of knowledge when we were younger. I didn't know about sit ups until 9th grade PE. I didn't like them then, but now I know how to do them properly. For all I did right in the last 50 years by lifting weights, walking miles to seek fresh air, and playing golf, I rarely strengthened my jelly belly tummy muscles enough to keep my back in shape.
While I lived in Hutchinson, Kansas I joined a Pilate's program that serves as my ONE reminder that I can be strong again or stronger. Like using technology, change comes our way and we can discover in any decade how to think with a clearer mind, walk with better posture, eat healthy meals, or to play a sport all with the help of a strong core because a strong core binds us like a bullet proof jacket stabilizing the spine, the lower back, and our vital organs. Sadly, we don't all have a bullet proof jacket stabilizing us internally so that balance and core go hand in hand. Younger Longer--Finding Balance
Notice that my hands are pointing to the area that I need to be conscious of tightening. I pretend my belly button and tailbone squeeze to meet each other. Then with the glutes tight and the lower back flat on the floor I lift my legs up and I hold them in a 90 degree angel for 30 seconds, three times. (leg curl)
How do we create a stronger core at our age? My suggestion is to talk with a doctor or physical therapist first if pain is the issue. Otherwise, consider exercises such as, bridges, leg curls, and planks, every other day. My basic pictures show these exercises.
|The icy brown tones of winter.|