Fitness > How To Strengthen Core Muscles & Improve Posture
11th Mar 2022

How To Strengthen Core Muscles & Improve Posture

Core muscles don’t just make up the muscles of your abdomen but also your back and pelvis. You need strong core muscles for basically everything in life. Core strengthening exercises will get you a long way in terms of stability, posture, and more. You engage your core to perform many everyday tasks, such as doing everyday chores, taking a bath or picking up something from the floor. Therefore, strengthening these muscles is important and should be done religiously through various abdominal exercises.  

Your core, also known as your trunk, consists of:   

  1. The Erector Spinae is a bunch of muscles at the back that runs from hip to skull. These muscles support your body while standing up, bending over, and sideways.   
  2. Rectus abdominis is a type of abdominal muscle commonly referred to as your “six-pack.”   
  3. Your internal and external obliques that run along the side of your core and assist you in rotating or bending your trunk. Oblique exercises help you tone your obliques.   
  4. The transverse abdominis is the deepest muscle layer in the abdomen.  
  5. Multifidus, a group of muscles that keeps joints in the spine intact. 

Your core muscles also include the following:   

  • Pelvic floor  
  • Diaphragm 
  • Glutes  
  • Other Muscles that attach to the pelvis (hamstrings, hip flexors, and hip adductors) 

Now that you know about core muscles. Let’s learn the most beneficial core-strengthening exercises for people of all age groups, especially seniors.   

Beginner Moves 

If you are new to exercise, start with these simple moves to engage core muscles. It may also be an excellent idea to seek advice from a personal trainer. 

1. Bridge  

This basic exercise strengthens your core by engaging glutes and also re-shapes your buttocks and thighs.  

Begin by lying on your back.    

  • Tighten your core and glutes. 
  • Stay in this position for 10–30 seconds. 
  • Do it again 3-5 times more.

2. Crunch  

Crunches are a classic core-strengthening exercise. As you lift your upper body, abdominal muscles get engaged. If you have occasional low pain in the back, do crunches with caution – move slowly as well as start with just a few reps. If you have persistent lower neck and back pain, speak with a certified trainer or medical care expert before attempting these ultimate abdominal crunches.   

  1. Lay on your back. Arch your knees and keep your feet at the width of your hip on the floor.  
  2. Align your head and spine. Using your arms, make a cross formation in front of your chest. 
  3. Tense your abs, at the same time relax your neck shoulders.    
  4. Tuck your chin in and also elevate your upper back while keeping your lower back, hips, and feet on the floor. Pause. 
  5. Go back to the initial position by slowly lowering your upper back. You can start with a set of 8–12 reps. 

3. Dog Bird 

This engages both your stomach as well as back muscles, making it an outstanding core-strengthening exercise. It also tests your stability, balance, and coordination. 

  1. Take the support of all four limbs, keep your hands beneath the shoulders and knees beneath your hips. 
  2. Tighten your core. Raise your right leg to hip level in a completely straight position.  
  3. Next, you have to lift and extend your left arm to shoulder level while keeping the palm facing downwards. Sustain a neutral spine while extending your arm and leg. 
  4. Pause. 
  5. Begin with 1 set of 8–12 reps. 

This crunch variation targets your obliques, rectus abdominis, and hips. 

Start on the flooring with your back to the wall and your left knee bent and also curled toward your upper body. Maintain a straight right leg that is slightly lifted off the floor.  

Keep your hands on the back of your neck but don’t pull the same.    

  • Lift your right shoulder from the floor, advance your right elbow to your left knee (which is bent) and keep your right leg straight. 
  • Move your left leg while curling your right knee and move it to your chest as you proceed to keep your right shoulder to the floor.  
  • Raise your left shoulder of the flooring andmove your left elbow towards your right knee as your right knee moves in more. 
  • Start with three sets of 12 alternative reps. 

 Intermediate Moves 

As you gain strength, progress to these intermediate exercises. 

 1. Plank 

Plank improves the core strength and strength of your arms, shoulders, back, glutes, and legs. It also helps build up your ab muscles.   

2. Warrior Crunch 

Warrior crunch variation can be a great exercise to work out your entire core and lower body, including glutes, quads, and thighs. 

Advanced Moves  

Once you’ve mastered intermediate moves, try an advanced core routine. These exercises will engage your muscles in complex ways, which will help you build core muscle strength.  

1. Mountain Climbing  

This intermediate exercise is a combination of knee movements and planks, which makes it the best exercise for building and strengthening core muscles.  

2. Side Plank With Rotation 

This exercise is an evolved version of the regular plank. It will help strengthen your shoulders, arms, and obliques as it combines the side plank with your arm movements. 

 3. Turkish Get-up  

This full-body movement is excellent for improving hip, lumbar, and thoracic spine mobility as well as spinal stability. It’s also great for building strength in the ab muscles and side obliques that surround your spine and in your shoulders. 

Core-strengthening exercises are a great place to start if you want to initiate a regular exercise routine or add a little extra challenge to an existing one. Before starting a new workout regime, consult your doctor – particularly if you had a back injury in the past. They will show you how to safely tone and train through abdominal exercises.   

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Frequently Asked Questions

How can you strengthen your core quickly?

By doing bridge pose, plank, bicycle crunch, Ab hold, and Russian twist.

How do you tighten your stomach at 65?

By doing planks, leg lifts, Bicycle, and standing crunches.

What are the best exercises for elders to promote flexibility, balance & core strength?

Position yourself at arm’s length from a wall, worktop, or robust chair. In a lunge, bend your right knee and move your left leg behind you. Control the intensity by sliding your foot back and pressing your heel into the floor. Hold this position for 15 to 30 seconds, and then switch leg positions.

What are the great exercises to promote core strength and balance, and flexibility for someone over 60 years of age?  

Follow the below exercise tips to maintain core strength and balance, and flexibility at 60:   
Stand with your feet hip-distance apart. Lift your left foot from the floor and curl your knee to reach closer to your bottom  
The balance of power shifts. Stand with your feet hip-width apart. Now lean on the right side.