Core Strenghtening Excercise for Seniors

Core muscles are the link between your upper and lower body and dictates how you go about ,  like  picking up something from the floor or even sitting, getting up from chair,  a stable and strong core is required for efficient movement

Core muscles
Enhances stability and balance.
Burns fat
Prevents risk of  back injuries.
Getting started
If you haven’t worked your core in a long time, it is adviced to start slowly, focusing on the quality of the exercise and gradually increasing the number of times you can do it.

Opposite arm and leg raise

Kneel on all fours, with your head and spine neutral. Extend your left leg off the floor behind you while reaching out in front of you with your right arm. Keeping your hips and shoulders squared, try to bring that leg and arm parallel to the floor. Hold, then return to the starting position. Repeat the exercise with your right leg and left arm. Repeat the exercise on both sides 10 times.

Modified Plank

Start on your hands and knees. Tighten your abdominal muscles and lower your upper body onto your forearms, aligning your shoulders directly over your elbows and keeping your feet in the air behind you. Keep your back straight, making your body as much like a “plank” as possible: Hold the position and return to the starting position. Repeat 10 times


Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides. Tighten your buttocks, then lift your hips up off the floor until they form a straight line with your hips and shoulders. Hold. Return to the starting position. Repeat 10 times.

The Burhani Medical Initiative on Milad Mubaraka motivated me to write the fourth post on Health subject.

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