Core Strength for Every Stage of Life: Essential Exercises
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Core Exercises for All Life Stages
From pregnancy to senior living, these exercises can be incredibly beneficial.
Image from Alexy Almond on Pexels
Many individuals face two significant obstacles that hinder regular core workouts: the exercises are either too challenging or overly complex. Unfortunately, this often leads to early abandonment of their fitness journey.
How can we address this? By simplifying and making core training more approachable. Regardless of your age, fitness level, or life phase, I firmly believe that the three exercises outlined here will help you achieve success in this critical aspect of health and fitness.
As a kinesiologist and trainer, my goal is to ensure that exercises are both practical and straightforward. It’s about maximizing benefits while minimizing effort and resources. After all, no one wants to exert more energy than necessary.
Every phase of life presents its own challenges. I aim to assist individuals wherever they are on their journey, and these three exercises consistently prove effective across various contexts. Whether working with back pain sufferers or those in their second trimester of pregnancy, these movements have positively impacted many lives, and I’m eager to see the difference they can make for you.
Let’s explore these core exercises that you’ll come to love!
Important Note: The exercises detailed below carry some risks. If you have musculoskeletal injuries or chronic conditions that may pose risks during physical activity, please consult a healthcare professional before attempting the following. While I believe these exercises are generally suitable for most people, some may require additional preparatory work. It’s essential to set yourself up for success!
Although these core workouts are not flashy or quick-paced, they will help you develop enduring core and hip stability. Focus on deep, controlled breaths and holding each movement's extended position to allow your body to adjust to the stress. Interestingly, moving slowly through these exercises can enhance your results!
- Pallof Press
Image from dmoose.com
Execution: 12–15 reps per side
Instructions: Secure a resistance band to a stable anchor, like a piece of furniture or a stair railing. Step back until the band provides noticeable resistance. From this position, establish a firm stance and press the band away from you while exhaling deeply. Hold this extended position for 2–3 seconds before returning to the starting point to prepare for your next repetition.
To intensify this exercise, you can press outwards and upwards by raising your arms to head level while maintaining core tightness and neutral hips.
- Side Plank with Leg Abduction
Image from Physiotec
Execution: 10–12 reps per side (take breaks as needed)
Instructions: Begin in a side plank position. Before your first repetition, extend the top leg. Next, abduct this leg while preserving the integrity of your side plank. Ensure the heel aligns with the toes through internal rotation and focus on a purely vertical movement. Remember to breathe throughout each repetition!
- Deadbug Press
Image from redefiningstrength.com
Execution: 12–15 reps per side (take breaks as needed)
Instructions: Start in the typical position for a dead bug. Reach one hand to press down on the opposite knee while keeping both legs neutral. Apply pressure against the leg with your arm, engaging your quads and hip flexors. Hold this tension throughout the repetition. Simultaneously, extend the other arm and opposite leg back as you would in a standard dead bug.
Hold at the extended position for 2–3 seconds (don't forget to exhale!) before slowly returning to neutral. Switch sides and repeat for 12–15 reps. This movement can be quite challenging, but you control the pressure applied through your arms, making it adaptable for nearly everyone!
Photo by Minna Hamalainen on Unsplash
In Conclusion,
No matter what challenges life presents, there is always an opportunity for core training. With its remarkable accessibility and countless modifications, you can seamlessly incorporate it into your daily routine, ensuring that your functional fitness remains robust throughout your life. While maintaining this practice may not always be simple, committing to improving your health in such a meaningful way will always pay off. It’s a continuous gift that promotes mobility and pain-free living for years to come.
Why not begin today? You’ve got this!
The first video titled "The 3 Best Core Exercises [Do These Every Day]" offers a comprehensive guide to effective core workouts that you can easily integrate into your daily routine.
The second video titled "The 3 Best Core Exercises (to Do Every Day)" provides additional insights and techniques for mastering essential core exercises for optimal health.