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Ageing can bring about changes in our bodies, including a decrease in core strength and mobility. To combat this, focusing on specific exercises that target deep core muscles is essential for maintaining balance, posture, and long-term mobility. Here are four core exercises that are particularly effective: the Dead Bug, Bird Dog, Planks (including side planks), and stability ball holds.
Dead Bug
The Dead Bug is a simple yet effective exercise that activates the transverse abdominis and deep core stabilizers. To perform this exercise, lie on your back, extend opposite arms and legs slowly while keeping the lower back pressed to the ground. This movement improves spinal control and coordination crucial for balance and posture.
Bird Dog
The Bird Dog exercise, performed on all fours, improves core and back stability alongside coordination and balance. By extending opposite arm and leg, you challenge the core and glutes, making this exercise an excellent choice for overall core strength.
Planks (including Side Planks)
Planks, including side planks, build endurance in the entire core musculature, improving posture and spinal alignment. Side planks further engage obliques for lateral stability. To do a forearm plank, get into a forearm plank position with elbows directly under your shoulders, squeeze your glutes and quads, pull your elbows toward your toes without moving them, keep your back flat, and maintain steady breathing while keeping every muscle engaged.
For the Side Plank with Hip Abduction (Leg Lift), lie on your side with your forearm on the floor and your elbow under your shoulder, lift your hips off the ground so your body forms a straight line from head to heels, raise your top leg until it's in line with your hip, keep your core tight and avoid letting your hips drop, breathe steadily while holding the position. Pressing your forearm into the ground and keeping your hips stacked can help prevent twisting.
Dead Bug Hold with Stability Ball
To make the Dead Bug exercise more challenging, try using a stability ball. Press a ball between your arms and legs during the Dead Bug to activate deep core muscles more intensely, enhancing coordination and spinal stability.
Additional Considerations
To maximize deep muscle recruitment, perform these exercises slowly and with control. Aim for sets of 8-15 reps per side or hold planks for 30-60 seconds depending on your fitness, building up over time. Incorporate these exercises 3-4 times per week, dedicating 10-15 minutes per session to strengthen the core safely while supporting long-term mobility and balance.
For the RKC Plank, consider variations such as plank pull-through, weighted plank, and plank with shoulder taps. The Side Plank with Hip Abduction (Leg Lift) can also be made more challenging with weighted side planks.
Finally, remember to train consistently and pair these exercises with strength work like carries, squats, and rows to reinforce the core stability you're building. By doing so, you'll be well on your way to maintaining a strong, functional core as you age.
[1] American Council on Exercise. (2021). Core Exercises for Older Adults. Retrieved from https://www.acefitness.org/education-and-resources/professional/prosource/article/86231/core-exercises-for-older-adults/
[2] Mayo Clinic Staff. (2021). Bird-dog exercise. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/bird-dog-exercise/sls-20076543
[3] National Institute on Aging. (2020). Exercise: Staying active as you age. Retrieved from https://www.nia.nih.gov/health/exercise-staying-active-you-age
[4] WebMD. (2021). Dead Bug Exercise. Retrieved from https://www.webmd.com/fitness-exercise/dead-bug-exercise
- The Dead Bug exercise, effectively activating deep core muscles and improving spinal control, is essential for older adults to combat age-related decreases in core strength and mobility.
- Performing the Bird Dog exercise, which enhances core and back stability, can be beneficial for promoting overall core strength in older adults.
- Planks and side planks, built to improve endurance in the entire core musculature, contribute to better posture and spinal alignment, offering aging individuals vital support for long-term mobility and balance.
- To enhance deep core muscle activation while performing Dead Bug exercises, older adults can challenge themselves by using a stability ball or incorporating additional variations like plank pull-throughs, weighted planks, and plank with shoulder taps.
