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charisstomaFour exercises to build the strength you need to stay mobile, independent, and pain-free.
https://www.silversneakers.com/blog/4-sneaky-signs-core-weak/?utm_source=facebook&utm_medium=social&utm_campaign=edit_activity&fbclid=IwAR0SITgPpFLbCXlY7_rOE96CIwsU0oL_pHov4Po_APqED6ArfKCx_A84drQ
Exercise #1: Pelvic Tilt
Do 10 to 15 reps
Lying on your back, bend both knees and place feet flat on the floor hip-width apart. Flatten your lower back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold this position for five seconds, then release. That’s one rep. Perform 10 to 15 reps total.
Exercise #2: Bridge
Do 10 to 15 reps
Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and heels a few inches away from your buttocks. Press your arms into the floor for support, and brace your core.
From here, squeeze your glutes to lift your hips up until your body forms a straight line from your knees to shoulders. Pause, then slowly lower your hips to return to starting position. That’s one rep. Do 10 to 15 reps total.
Exercise #3: Bodyweight Squat
Do 10 to 15 reps
Stand tall with your back facing a sturdy chair, feet hip-width apart and arms straight out in front of you for balance.
From here, push your hips back and bend your knees to lower until you touch the seat of the chair, keeping your chest lifted the entire time. As soon as you touch the seat, push through your heels to return to standing. That’s one rep. Do 10 to 15 reps total.
If you need to sit down at the bottom of the movement, feel free to do so, but try to stand back up without using your arms for help. Learn how to make the squat easier (or harder) for your needs in this guide https://www.silversneakers.com/blog/beginners-guide-squat/.
Exercise #4: Clamshell
Do 10 to 15 reps per side
Lie on one side with your legs stacked and knees bent at a 45-degree angle.
From here, keeping your hips steady and your top foot down, lift only your top knee as high as you comfortably can. Your legs should mimic a clam opening. Pause, then slowly lower your knee to return to starting position. That’s one rep. Complete all reps, and then repeat on the opposite side.
Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.
https://www.silversneakers.com/blog/4-sneaky-signs-core-weak/?utm_source=facebook&utm_medium=social&utm_campaign=edit_activity&fbclid=IwAR0SITgPpFLbCXlY7_rOE96CIwsU0oL_pHov4Po_APqED6ArfKCx_A84drQ
Exercise #1: Pelvic Tilt
Do 10 to 15 reps
Lying on your back, bend both knees and place feet flat on the floor hip-width apart. Flatten your lower back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold this position for five seconds, then release. That’s one rep. Perform 10 to 15 reps total.
Exercise #2: Bridge
Do 10 to 15 reps
Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and heels a few inches away from your buttocks. Press your arms into the floor for support, and brace your core.
From here, squeeze your glutes to lift your hips up until your body forms a straight line from your knees to shoulders. Pause, then slowly lower your hips to return to starting position. That’s one rep. Do 10 to 15 reps total.
Exercise #3: Bodyweight Squat
Do 10 to 15 reps
Stand tall with your back facing a sturdy chair, feet hip-width apart and arms straight out in front of you for balance.
From here, push your hips back and bend your knees to lower until you touch the seat of the chair, keeping your chest lifted the entire time. As soon as you touch the seat, push through your heels to return to standing. That’s one rep. Do 10 to 15 reps total.
If you need to sit down at the bottom of the movement, feel free to do so, but try to stand back up without using your arms for help. Learn how to make the squat easier (or harder) for your needs in this guide https://www.silversneakers.com/blog/beginners-guide-squat/.
Exercise #4: Clamshell
Do 10 to 15 reps per side
Lie on one side with your legs stacked and knees bent at a 45-degree angle.
From here, keeping your hips steady and your top foot down, lift only your top knee as high as you comfortably can. Your legs should mimic a clam opening. Pause, then slowly lower your knee to return to starting position. That’s one rep. Complete all reps, and then repeat on the opposite side.
Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.
