Abdominal muscles play an important role in maintaining balance, stabilizing the body and protecting the spine. This group of muscles, along with the lower back and pelvis, helps you perform daily activities such as walking, bowing, or lifting objects more easily.
After age 50, maintaining abdominal muscle strength becomes even more necessary. Walking is a suitable option because it puts less pressure on the joints but still helps improve fitness. You can combine some of the following exercises to increase effectiveness.
You can also start with a short time and gradually increase the intensity so that your body adapts better. Maintaining a steady rhythm, combined with deep and proper breathing, will help improve exercise effectiveness. The most important thing is to maintain perseverance when exercising.
Walking gains weight
Wearing light weights, water bottles, or heavy shirts helps activate abdominal muscles and improve balance. Note to distribute weight evenly on both sides to avoid body misalignment.
Walking combined with knee lift
When raising each knee to the hip while moving, the lower abdominal muscles and hip flexors will work more. Maintaining balance in each step helps strengthen the core area.
