A home routine for abs can build strength.
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A strong core can improve many aspects that often become more challenging with age. For example, strong abs help posture, making it easier to stand for a long period of time. They can also reduce lower back pain. Abdominal exercises should be included in two or three weekly training sessions to build muscular strength and endurance for senior men. It is important to avoid injury and maximize your efforts by warming up before you exercise; jogging or marching in place for a few minutes will do the trick.
Grab a Chair
The chair stand strengthens your stomach, as well as the thighs and glutes. This practical exercise makes it easier to do things like getting out of a vehicle. Sit on the front of a chair, both feet flat on the floor in front of you. Lean back 45 degrees, straighten your back and tighten your stomach muscles. Lift your back over your hips, then raise your arms in front of your shoulders, parallel to the floor. Push through your heels and stand up. Sit down and complete 10 to 15 times.
Do the Twist
Using a weighted ball, or a household item, such as a hefty book placed in a pot, adds resistance to the twists. Hold the pot with both hands and lift it in front of you, arms parallel to the floor. Lower your arms in front of your belly button if this is too tiring for your arms, as the focus of this exercise is your abs. Position your feet shoulder-width apart and bend your knees. Twist your torso and the pot to your right while keeping your hips squared forward. Twist back to the center, then to your left. Complete this pattern 10 to 15 times.
Work Your Waist
The bridge challenges the waist, glutes, thighs and lower back. Lie on your back and rest your arms on the floor, next to your sides. Bend your knees and place your feet on the floor, about 2 inches in front of them. Tighten your stomach and lift your lower back off the floor, into a straight line with your knees, hips and shoulders. Keep your arms on the floor as you do this. Hold this position for 20 to 60 seconds. If you have high blood pressure, don't hold the bridge position. Holding a position can spike your blood pressure. Rather, lower your hips until they are about to touch the floor. Push through your heels and lift yourself to the start position. Do this 10 to 15 times.
Drop 'Em to Your Sides
Abdominal rotations strengthen the abs and lower back while also serving as a range of motion exercise. Lie on your back, bend your knees and place your feet on the floor, in front of them. Tighten your stomach muscles and press your lower back against the floor. Press your knees together, then slowly drop them to your right. Stop when your right knee touches the floor. Stop sooner if you are unable to keep your shoulders on the floor or if lowering too far strains your lower back. Return your knees to the center, then lower to your left. Return to the center and complete 10 to 15 reps.