Best Core Exercises for Middle Aged Men
The best core exercises are actually the simplest.
As middle aged men we probably haven't done any kind of core exercise in years. If ever.
We already know from the page on core muscles these exercises are very important.
But, like all the other exercises in these pages. You need to do these with care, to prevent injury.
What are the best core exercises?
Core strength comes from the co-operation of opposing muscles so you need to make sure you exercise in a balanced way.
Some of these muscle groups are primarily used to move a body part,
and some are for stability,
meaning that they are more concerned with resisting movement, rather than actually moving a body part
These stabilizing muscles can be hard to exercise properly.
The best way of doing this is to...
'Suck in the gut'
As a part of every core exercise, before you perform the action, suck in the gut.
This aligns your spine and rotates your pelvis to its 'natural' position.
To get the best out of your Core Muscle Exercises and to prevent injury, you need to practice
this technique during every movement.
Like most things practise makes perfect...
- Start out by laying flat on your back.
- There should be a gap under the base of your spine, check by sliding your hand into it.
- Take a deep breath and relax.
- Breath out and pull in your lower belly.
- That's the bit under your belly button, to check your doing it right put one hand on your stomach above your navel and one below so you can monitor how your doing.
- Make sure the muscles above your navel are still relaxed.
- Hold it in, and breathe normally.
- Count 1001-1002 etc, up to one thousand and ten.
Repeat 5- 10 times
- Tense too hard.
- Gentle contractions are enough. This best core exercise is aimed more at endurance than brute strength.
- Tense your upper abdominal muscles. (above your belly button)
- Or you will lose the isolation and involve the other abdominal muscles.
- Hold your breath.
- This will make you 'tense up' and the exercise will become unnatural.
- Tilt your pelvis or flatten your back.
- This'll make you lose the neutral 'spine' you're trying to reinforce.
It's absolutely vital that you learn to do this technique properly, to stabilize your spinal column.
Practise this exercise for a couple of weeks until it becomes second nature, once you've got the hang of it,
you can practise it standing up, or sitting, or even when walking.
In fact the more you do it the better.
Don't undertake any of the following exercises until then:Best Core exercises
- Lay on your back with your knees raised, and your feet flat on the floor.
- Place your hands at your side palms down.
- Suck in the gut.
- Slowly. Raise your hips up off the floor as high as you can.
- concentrate on pushing down through your heels
- At the top, squeeze your butt together, and hold for a count of three.
- Kneel with your feet together.
bend forward and take the weight of your upper body on your elbows.
- Suck in the gut.
- Stretch your legs out behind you and take the weight on your toes.
- Keep your back in a straight line.
- You should now be supporting your weight on your elbows and toes.
- Hold this position as long as you comfortably can.
- Count how long you can hold for, or use a timer or watch placed under your eyes previous to starting..
This is one of the best core exercises there is, as it utilizes just about all the core muscle groups.
Practise the plank till you can hold it for two minutes.
"The objective of using the best core exercises is to try and improve our muscle tone and strength. To do this we need to work
our muscles, but not strain or tear them.
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