To build effective abdominal muscle strength after age 50, it is necessary to prioritize muscle groups that play an important role in supporting and stabilizing the body.
In which, the abdominal horizontal muscle helps stabilize the pelvis and spine. The abdominal straight muscle participates in the overall core muscle function. In addition, the oblique abdominal muscles play an important role in rotating and stabilizing movements on both sides of the body.
Strengthening the pelvic floor muscles is also necessary to improve core muscle stability, and at the same time, support overall health, especially in maintaining urinary control.
Dead bug exercise
This exercise is performed in a lying position, with both arms straight, knees bent. The exerciser lowers one arm and leg opposite each other without bending the back, thereby improving core muscle control and increasing stability without putting pressure on the back.
Lie on your back on the mattress, arms straight up, knees bent and creating a 90-degree angle. Press the lower back down on the mattress, and at the same time, slowly lower your left arm and straighten your right leg.
Return to the starting position. Switch sides, lower your right hand and left foot. Alternate the sides.
Leg raises while sitting
Leg raise exercise while sitting helps reduce pressure on joints, and at the same time, enhances the effectiveness of abdominal muscles. Sit firmly on the edge of the chair, straighten your legs, armrests on both sides of the chair.
Contract your abdominal muscles, lift both legs up and pull your knees towards your chest. Hold in the highest position for about 2 seconds, avoid bending your back. Slowly lower your legs and repeat.
