In each exercise, focus on bracing your core - not just sucking in your belly. You`ll want to do stretches that focus on muscles you`re working during the rest of your routine, but some general stretches in the morning and evening can be especially beneficial for seniors, since our muscles tend to lose flexibility as we age. Exhale, then rest your head on the third block. Place your right foot on the block. Balancing on the ball with your core braced, lift right foot off the ground and bring right knee toward chest. Start in a forearm plank with forearms on ball, legs extended, core braced, and hips level. Make it easier: Stay in the starting position and hold a high plank with feet on the ball for 30-60 seconds. Make it easier: Do this exercise near a wall or column. Make it easier: With knees bent, raise then lower hips off the ground, squeezing glutes and engaging core.



































Keep hips level and use core to pull knees toward chest, rolling the ball toward you. Place hands behind ears and brace core. Keep your feet on the floor, hip-width apart, and hands behind your ears. Start in a high plank, with wrists under shoulders, core engaged, and top of feet resting on the ball. Brace your core by pulling navel toward spine. Brace your core, tighten glutes, and slowly crunch upper body upward, raising shoulders off the ball and tucking your chin to chest. Step things up a notch: Brace your core and crunch up, simultaneously raising right knee toward chest and rotating upper body to touch left elbow to right knee (like a bicycle crunch). Slowly lower upper body down to return to start. Lower to return to start. Start with your right side on the ball, legs extended so feet touch the wall. You’ll need to be next to a wall for this exercise. Getting regular exercise can add years to your life and slow the aging process. For these moves, grab a yoga ball (also called a stability, fitness, or Swiss ball), which can be found in most gyms.



































A 2013 study found that peeps who worked out with a stability ball for 8 weeks put less weight on their back muscles and experienced pain relief.Chung S, et al. A 2019 study showed that folks who trained their core for 8 weeks had better balance, core endurance, and "running economy," which is fancy talk for how much energy you expend while booking it.Hung KC, et al. Studies show this type of movement can activate more of your core muscles, meaning you build strength in your pelvis, back, and abdomen, not just in your rectus abdominis (aka your six-pack muscles).Koh HW, Yoga exercises for back pain et al. MRI studies show that when a disk herniates (bulges, ruptures, or protrudes) the damaged disk area often improves on its own after time has passed. Holding onto excess fat around the belly and waistline can trigger and exacerbate health ailments over time. Learning what triggers the development of fat around the waistline and lower belly is critical to figuring out the best solution to get rid of a beer gut.



































And since no one can completely escape stress, the best way to keep it from stealing your shut-eye is to learn to manage your response to it. Here`s one that`s fairly easy. In one fluid movement, extend legs to return to start. Let’s start with the basics. It is impossible to start working with the Atman straight off. If you’re into running, there are solid benefits for working out your abs. Get ready to feel the burn in those lower abs. To perform abdominal breathing, sit quietly and take a slow, deep breath all the way into your abdomen; place a hand on your abdomen to feel it expand and confirm you are breathing deeply enough. Regardless of your condition, you should always stop exercising and consult your doctor if you feel nauseous, dizzy, have chest pain or become extremely fatigued. This paper would not have happened without them. Whether you prefer to get your workout from an instructor in a class, on a gym machine or outdoors, you can reap exercise`s health benefits and have a little bit of fun at the same time. Pick 3-4 of these exercises and add ‘em onto a cardio day or integrate them into your strength workout.