5-Minute Core Exercises for Seniors: Daily Routines to Build Balance and Boost Confidence

Description

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. 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