Core Exercises for Seniors: 50 User-Friendly Workouts After 60 for a Sound, Balanced and Energetic Aging to Build your Core Stability.
Author: Suzanne Berggren
Date: 2022-09-05T22:00:00+00:00
Publisher: Scaart

DISCLAIMER NOTICE

This book is not intended as a substitute for the medical advice of physicians. The reader should consult a physician in matters relating to his/her health and particularly with respect to any symp- toms that may require diagnosis or medical attention.

This book is not intended as a substitute for the medical advice of physicians. The reader should consult a physician in matters relating to his/her health and particularly with respect to any symp- toms that may require diagnosis or medical attention. All the informations contained in this book is for educational and entertainment purposes only. All effort has been done to present accurate, up to date, reliable and complete informations. No warranties of any kind are declared or implied. Rea- ders acknowledge that the author is not engaged in the rendering of derived of any medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques illustrated in this book

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions or inaccuracies.

© Copyright 2022 by Scaart All rights reserved.

This document is geared towards providing exact and reliable information regarding the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should

be ordered. From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and

Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher.

All rights reserved.

The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes,

or Instructions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein,

either directly or indirectly. Respective authors own all copyrights not held by the publisher.

The information herein is offered for informational purposes solely and is universal

as so. The presentation of the information is without contract or any type of guarantee assurance. The trademarks that are used are without any consent and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document.

Contents

Introducion

Use this book

ABOUT MY CORE

How our body ages

Bones and joints

Muscle and body fat

What’s my core?

What’s the core made up of?

What is the core for?

Importance of a strong core

Training the Core

Test yourself

How much and when?

How to Exercise?

LET’S START

ON the CHAIR

Chair cat cow

Straightening up

Straightening backward

Arms extension

Arm bent, Arm straight Elbow to knee

Seated twist

Seated twist2                              Pharaoh                       Reverence                  knees lift

Knee to knee Heel- Toe tap

Leg lift forward Knee bending “V” legs

Bicycle Chair bridge

ON the FLOOR

Hands under the back Bridge

Reverse Crunch

One leg reverse crunch

Butterfly

Dead bug

Knees side to side Crunch variation

Knees lift on the floor Leg lift upward

Leg upward lying down

Leg lift Backward

Plank

Plank 2 Superman

Side stretch

Side leg lift

Sit ups

Cross Twist

STANDING

Forward bend

Hip circles

Half squat

Squat

Lunge

Diagonal Crunch

Belly in

Leg lift backwards 2

Shoulder Taps

Arms Downward

On toes

Prayer

Arching Backward

SCHEDULES

Warm up

Recovery and cooling time:

Gentle workout

Tone workout

Track your workout

Conclusion and Acknowledgements

For you a free copy of “Aging Backwards” My guide to a peaceful and healthy aging, with nutritional advice, How to deal with common problems and how to enrich everyday life with creative activities!

(Priced 15.99$ on Amazon)

You will find the link at the end of the book!

Click the link below and subscribe the Newsletter to not miss
out on useful tips and lots of news coming out!

https://bit.ly/3bkR3JW

Introduction

Hi everyone, I’m Suzanne and I welcome you!

Aging is wonderful, but many after the age of 60 feel catapulted into this phase of life without instructions, taken aback by an ailment or a pain that appears suddenly.

As we age, it’s advisable to take some precautions that can help us feel better and slow down this process at least a little, allowing us to enjoy the best that this phase of life has to offer.

Exercise is an extremely effective trick.

Training aimed at the “Core” involves a set of exercises that not only involve the muscles that are part of this specific area, but also those parts of the body that directly or indirectly play a role in the correct execution of movements and posture, which often highlight problems in the “core” itself.

In particular, this proposal of exercises is especially useful for all those subjects with balance, walking and motor problems.

The motor / functional potential, if not exercised over time, undergoes a progressive reduction determined by two main factors that contribute to fueling the involutionary process.

-   The progressive loss of strength and flexibility, with consequent alterations in postural alignment and balance

-   Cardiovascular deconditioning

That is, a vicious circle is created in which the reduction of the subject’s motor capacity limits its function more and more: once triggered, this mechanism leads to a secondary disability and, ultimately, to an increase in the risk of further morbid events.

Strengthening and balance training, is increasingly recognized in reducing falls and injuries in the elderly.

The exercises aimed at the “Core” area, therefore, have the dual purpose of maintaining the motor and functional level of subjects with basic neuromotor pathology in the chronic / stabilized phase, through a continuous process of cardiovascular reconditioning and mu- scle strengthening which, as we will know, they are in close correlation.

The effects of the exercises carried out continuously over time, with the appropriate frequency and intensity, are manifold, for example:

•  Weight control and obesity prevention

•  Improvement of motor control

•  Improvement of functional activities

•  Improvement of cardiovascular function (> reduced risk of events)

•  Improvement of insulin sensitivity (> reduced metabolic risk)

•  Reduction / control of osteoporosis (> fracture risk)

•  Reduction of depression and the sense of social isolation

•  Improvement of self-esteem

Use this book

In this book you will find all the information you need about your Core, what it is for and what its function is, understanding which muscles make it up, what are the critical points, the importance of training it and how to train it avoiding the most common mistakes that often lead to injuries.

What happens as we get older and what happens to our body and muscles.

You will be introduced to exercise even if you have not practiced it for a long time, You will find a complete section with more than 50 illustrated exercises in which it will be explained how to perform the exercise, how to do it correctly, When and how much to train, how to start by warming up , what to do between one exercise and another, how to coordinate the breath and which points will be involved.

You will find 3 types of exercises; On the chair, off the floor and stan- ding up.

2 training programs with low and medium coefficient of difficulty to start developing your core gradually and progressively and tables in which to keep a training “diary” to monitor your progress.

Each of us carries within himself the center of the universe.

About my Core

How our body ages

Aging touches everyone or almost everyone, sooner or later anyone lucky enough to reach “the age of wisdom” will have to deal with this process.

Often, the first signs of aging involve the musculoskeletal system.

The eyes, followed by the ears, begin to change in the early part of middle age.

Most internal functions also deteriorate with aging, almost all bodily functions peak just before the age of 30 and then begin a gradual but continuous decline. However, despite this decline, most functions remain adequate, as most organs begin their course with a much hi- gher functional capacity than the body’s actual needs (the so-called “functional reserve”).

For example, if half of the liver is destroyed, the remaining tissue is more than sufficient to maintain normal liver function.

Therefore, disorders, rather than aging, generally represent the major functional loss in late life.

Although most functions remain adequate, with functional decline the elderly are less able to handle various stresses, including intense physical activity, environmental temperature changes, and disturbances.

This decline also means that the elderly are more likely to experience side effects associated with medications.

Some organs are more prone to dysfunction under stress than others.

These organs include the heart and blood vessels, organs of the urinary system (such as the kidneys), and the brain.

Bones and joints

Bones tend to have lower density. A moderate loss of bone density is called osteopenia, while a severe loss of bone density (including the occurrence of a fracture due to loss of bond density) is called osteoporosis. With osteoporosis, bones weaken and are more prone to fractures.

In women, bone density loss is accelerated after menopause due to lower estrogen production.

Estrogen helps prevent excessive bone breakdown during the body’s normal process of bone composition, breakdown, and recomposition.

Bone density decreases in part because bones contain less calcium (the element that strengthens them).

This decrease is due to reduced absorption by the body of the calcium contained in food.

In addition, levels of D vitamin, which helps the body use calcium, are slightly reduced. Some bones become wea- ker than others.

Those most affected include the femoral end (femur) near the hip, the ends of the arm bones (radius and ulna) near the wrist, and the bones of the spine (vertebrae).

The changes that the vertebrae undergo at the top of the spine cause the tip of the head to move forward, resulting in compression of the throat.

This results in greater difficulty during swallowing and an increased likelihood of choking. The vertebrae become less dense and the tissue pads (discs) interposed between them lose fluid and become thinner, shortening the spine.

It is for this reason that the elderly become shorter.

The cartilage that lines joints tends to thin, partly due to wear and tear from years of movement.

The surfaces of a joint may not slide over each other as well as they once did, and the joint may be more susceptible to fractures. Cartilage damage from permanent joint use or repeated injury often results in the onset of osteoarthritis, which is one of the most common disorders in late life.

Ligaments, which hold joints together, and tendons, which hold muscles to bones, tend to become less elastic, making joints contracted or stiff. These tissues also weaken.

Therefore, most people develop less flexibility, ligaments and ten- dons tend to tear more easily, and when they do tear, they heal more slowly.

These changes occur because the cells responsible for maintaining ligaments and tendons become less active.

Muscle and body fat

The amount of muscle tissue (muscle mass) and muscle strength tend to decline starting around age 30 and continue to decline throughout life.

This reduction is partly caused by physical inactivity and decreasing levels of growth hormone and testosterone, which stimulate muscle development.

In addition, muscles cannot contract as rapidly, given the loss of most of the muscle fibers deputed to rapid contraction compared to muscle fibers deputed to slow contraction.

However, during an adult’s lifetime, the effects of aging reduce muscle mass and strength by no more than 10-15%.

In the absence of disease, most of the loss over 10-15% is preventable with regular physical activity.

The most severe loss of muscle mass (called sarcopenia, literally “loss of flesh”) results from disease or extreme inactivity and not just aging.

Most elderly people retain sufficient muscle mass and strength to perform all necessary tasks. Many older people remain strong athletes.

They compete in sports and engage in strenuous physical activity.

However, even the fittest of the elderly notice some decline as they age.

Regular physical activity aimed at muscle strengthening (resistance exercises) can partially resolve or significantly delay the loss of muscle mass and strength.

In contrast, physical inactivity, especially bed rest during an illness, can greatly accelerate the loss.

During periods of inactivity, the elderly lose muscle mass and strength much more rapidly than the young.

While muscle mass decreases, the amount of body fat on the other hand increases steadily after age 30.

Older people may have nearly one-third more fat than in adulthood and youth.

Adipose tissue accumulates mainly on the abdomen, tending to be deposited toward the center of the body, including around internal organs, causing the risk of occurrence of cardiovascular and metabo- lic diseases.

However, the subcutaneous fat layer thins.

Excess body fat can increase the risk of incurring certain health problems, such as diabetes. The distribution of adipose tissue also changes, changing the shape of the trunk.

A healthy diet and regular exercise can help older adults minimize increases in body fat.

Lower leg muscles and stiffer joints can make movement more difficult.

Excess body fat and changes in body shape can significantly affect
balance and make falls resulting in fractures more likely, which in old age can be very serious and in many cases also fatal.

What’s my core?

The word core refers to the core of the body, to the set of muscle groups of the abdominal corset that provide us with lumbo-pelvic stability and favor the optimal transfer of forces from the lower part to the upper body

All these muscles form a perfect gear in which they must act in per- fect synergy to protect one of the most delicate areas of our body: the spine.

This is the structure that bears the loads on all planes and from all axes: axial load, stresses, rotations and / or other combinations.

The core is given considerable importance in the functional expres-
sion of movements, as it could be defined as the first link of any kinetic chain.

For this reason, a possible lack of its muscular trophism, in addition to being responsible for a lower athletic performance, can imply various muscle-joint imbalances and predispose the onset of injuries.

Many centuries ago, yoga had already identified the importance of the core and its functioning for health and quality of life.

On the other hand, in the West these concepts were only understood at the turn of the twentieth century, thanks to the Pilates method.

Today, core development is an integral part of athletic-sports, fitness or wellness, preventive and rehabilitative physical training.

The activation of this musculature allows the body to perform 3 types of movements: flexion-extension, lateral-flexion and rotation of the trunk.

As we can imagine these movements are the basis of all our daily and sporting activities: It’s the basis of any gesture, be it simple or com- plex.

However, this structure is also given another fundamental merit: the ability to absorb the force of external perturbations.

This concept is by no means simple and let’s try to clarify it using examples.

Imagine two cannonballs of the same size and weight that are fired one from a sailing ship and the other from a raft. The first ball will go far and the sailing ship after the shot will not have excessive move- ment.

The second ball, on the other hand, will not only make less road but the raft from which it started could risk overturning.

What is the difference between the two situations?

The basic structure: the sailing ship is a stable structure and the dif- ference in the support base between the raft and the sailing ship directly affects the performance of the ball.

Let’s also try to imagine a person who falls from a plane and lands on a surf fatigue: the unfortunate will stop balanced on the board. The same unfortunate person who falls from a plane and lands on an aircraft carrier has a much better chance of standing up.

The difference between the two boats is given by the greater support surface and consequently by the greater stability of the surface.

With these two parameters I wanted to underline the importance of having a strong center and structure in the human body translates into having a stable abdominal seal that allows us to move and absorb the various forces while preserving the central structure of our body or precisely, the vertebral column.

What’s the core made up of?

The main muscles of the core are:

•    all of the pelvic floor muscles

•    Transverse abdomen

•    Multifidus muscle

•    Internal and external obliques abdominals

•    Rectus abdominis

•    Paraspinal muscles

•    Spinal erectors (sacrospinal), especially the very long diaphragm.

Although they play a less central role, they can also be considered core:

•    Lumbar - deep portion of the square of the loins

•    Deep rotators

•    Cervical muscles

•    Rectus anterior and lateral of the head

•    Long neck.

The minor muscles, on the other hand, include:

•    Great dorsal

•    Gluteus medius and gluteus maximus.

•    Trapezoid.

Note: Not everyone agrees on the actual relevance of many of the muscles mentioned. It should in fact be specified that those most involved reside between the abdomen and the pelvis.

What is the core for?

The core is mainly responsible for stabilizing the chest and pelvis in movement, and also favors the expulsion of various substances - vomit, feces, lung exhalation, etc.  considered waste, by increasing internal pressure.

Continence function of the core

The core is essential in the continence function, that is the ability to manage the large intestine and bladder.

It’s not for nothing that urinary stress incontinence, that is, lack of bladder control due to pelvic floor dysfunction, can result from a weakness in the core muscles.

Importance of the core in pregnancy

The core muscles, especially the transverse abdominis, are needed during labor and delivery, as they are responsible for actively supporting the baby’s expulsion.

Core and Valsalva maneuver

The core muscles are responsible for the Valsalva maneuver, which is the function by which the chest shrinks in terms of volume by holding the breath, thus creating a higher internal pressure both air and blood.

Valsalva is often involuntary during expressions of physical strength in which it is considered a negative factor during labor and delivery.

Note: the Valsalva maneuver, in weightlifting, is considered a predisposing factor for the formation of venous and capillary varices.

Anatomical posture and core support function

The core has a huge influence on posture; moreover, it is assumed that most of the functional movements of the whole body, including athletic and sporting gestures, originate from it.

The rationale for the human musculoskeletal system is to convey the force from the bone segments, through various joints, in a specific direction. The core muscles align the spine, ribs and pelvis with the aim of resisting the expression of specific force, both static and dynamic.

To give some examples, it would be impossible to walk or run, perform an Olympic lift movement, or swim or climb, without taking advantage of the full efficiency of the core.

Static core function

The static function of the core is the ability of its core to align and stabilize the skeleton to withstand a specific force.

A case in point of static core function is “firing a rifle from the prone position” lying on the stomach.

To maintain maximum accuracy, the shooter must be able to transfer his body weight and that of the rifle to the ground.

Any attempt by the shooter to move the line of fire (moving the sight on the target with the arms rather than following the movement with the whole body) would result in failure.

To maintain a maximum level of accuracy, one should not simply exert muscle force on the rifle, but focus on the axis of the skeleton for stabilization.

The core, resting on the ground and relatively far from the rifle, stabilizes the spine and pelvis, creating an advantage for the shoulder, arms and neck.

In order for the peripheral elements to remain as still as possible, without moving unnecessarily, the spine, pelvis and rib cage must be aligned with each other.

Therefore, it is possible to say that the core muscles provide support to the axial portion of the skeleton (skull, spine and coccyx) by stabilizing the upper part and thus the rifle.

Dynamic core function

The nature of the dynamism takes into account both the skeletal structure and the external resistance, consequently it affects both the muscles and the joints differently than the static position.

For this reason, during the dynamic movement the component of central muscular contraction is higher than that of skeletal “rigidity”, instead more important in staticity.

This is because the purpose of the contraction is not to oppose a static, immutable resistance, but to resist a force that changes on the plane of movement.

During movement, the body segments must absorb resistance in a fluid way, and therefore the tendons, ligaments, muscles and innervations play different and changing roles.

These include postural reactions to changes:

•  Of speed ( rapidity of a contraction )

•  Of movement (reaction time)

•  Power (amount of stamina won over a period of time).

A simple example of a dynamic core function is walking on a mountain path.

In this case, the body should resist gravity while moving towards a specific direction, balancing itself despite the irregularities of the ground.

This forces a balanced alignment of the central axis and the extremities, and at the same time supports the momentum by pushing from the ground in the opposite direction.

It's generally believed that the lower limbs are primarily responsible for walking and running, but this is not the case.

The “main engine” is the core, on which the thighs and legs can develop propulsion.

Importance of a strong core

The core guarantees stability to the body during the performance of usual activities, whether it is a daily action such as opening a door or performing an athletic gesture.

This stability can protect against many injuries, especially in the spine.

Furthermore, where there is a back abnormality such as protrusion, scoliosis or an oversized increase in the physiological curves of the back, the muscular work of the central band can generate a more upright position and improve postural hygiene.

This avoids the pain of certain pathologies.

The muscle-tendon structures that form the core have proved to be fundamental for effectively transmitting force from the lower limbs to the upper ones, being the connectors, connections or points of union, which allow the kinetic chain to exploit its full potential, avoiding the loss of the force generated by the lower limbs.

As we age, bones weaken, muscle mass, body flexibility decrease and
balance suffers.

All these factors combined can lead to normal daily activities with less agility and, in the worst cases, to unexpected and dangerous falls.

To avoid such events as much as possible, it is important to train regularly, in order to keep your physique strong and dynamic.

A decisive role in avoiding falls would be played in particular by the core, that is the central part of the body between the lower portion of the torso and the lower edge of the pelvis.

To keep him in shape, there are specific exercises that are easy to do at all ages.

Continuing to have a strong core even when you are no longer very young is important because this muscle group, representing the connection point between the upper and lower body, is responsible for most of the movements necessary to lead a satisfying life.

Training it is therefore a priority, which amplifies even more after the age of 50 because it is at that age that the body begins to weaken, ma- king a more incisive contrasting action necessary.

In addition to preventing injuries, a stronger midsection helps improve body stability and coordination, counteract back pain, improve posture and daily movements.

However, limiting ourselves to this is not enough. To keep fit as the years go by, it’s also important to add at least 10 minutes of moderate aerobic activity per day to your fitness routine.

Ideal for walking or, if you have knee problems, cycling or swimming, which allow you to move without burdening the joints.

Training the Core

Core training has often been reduced to just exercising the abdominal muscles and spinal extensions to work the back muscles.

With these analytical exercises in which the spine is held still, we activate the muscles of the core area of the body and consequently strengthen them-but at what cost?

Changing the physiological curves of the back with these types of exercises generates unnecessary stress that can cause various spinal diseases.

Repeated flexion movement produces stress in the lower part of the fibrous ring and can consequently cause a herniated disc and/or that the disc is crushed and compresses some nerve in the lumbosacral complex.

On the other hand, spinal extension movements can damage the joints, generating lumbar arthritis or osteoarthritis.

Therefore, it is of utmost importance to pay attention to the correct execution of movements.

Core workouts should be performed with exercises that involve mu- scle work to stabilize the spine, causing instability with external loads and not with exercises that involve movement of the spine.

Therefore, the best options for actively working the core are functio- nal training and plank, in which movement is produced in the more distant body segments, particularly in the shoulder joint and the pelvic joint.

With functional exercises, the contraction of the core muscles is sought by generating unilateral instability, either through the use of traditional weights, or by using gravity or pulleys such as the Inertial Concept; with functional material such as fitball, kettleball, bosu ball, elastic bands, etc...

This book, on the other hand, being aimed at older people,

It will address a different type of “core training,” that is, milder and more approachable, so as not to overload the joints and also allow those with motor difficulties or balance problems to be able to train without generating excessive and counterproductive efforts that can generate injuries.

We will look at 3 types of exercises that involve involving and activating not only the pelvis area, but also the limbs, neck and shoulders;

•    On a chair

•    On the floor

•    Standing

The exercises we will see will be both static and dynamic and will have a role of strengthening, mobilizing and lengthening, with the aim of stabilizing the spine thus trying to improve movement and posture.

In fact, one of the main purposes is to reduce the risk of falls by stabilizing us.

Each of the exercises will have reported the level of difficulty, which

parts of the body it involves and some even a “Level up,” that is, a variation with increased difficulty.

Next we will look at 30-day training plans that will try to get as close as possible to everyone’s level of mobility and problematics,\ one to be performed for anyone starting from scratch and having motor difficulties, and one for anyone already exercising and wanting to improve their fitness.

•    Gentle ( Easy )

•    Tone ( Medium \ Advanced )

Other routines will be aimed at solving aches and pains common with advancing age and improving some chronic conditions.

Test yourself

Before anything else, It's very important to self-determine one’s mobility level and be aware of one’s capabilities so as to avoid injury and optimize exercise to the best of one’s ability.

An easy way to tell whether an elderly person has a good motor level or not is to have the person lie down on the floor and stand up, observing whether, when performing the movement, the person struggles to stand up or stands up with ease.

This method can guide us in choosing the type of schedule that is right for us

How much and when?

There is no ideal time other than the ideal time for us.

It is important to find “your” time during the day to exercise that allows you to focus in the right way and that allows you to take the time you need to practice.

For example, many people practice exercise in the morning to get through the day in the best possible way, while many others practice in the evening to unwind and sleep relaxed.

It’s up to you, and how you feel.

Do not perform the workout in a hurry; this is often counterproductive and brings no benefit.

Do not be in a hurry to achieve results and proceed step by step, the secret is always in consistency and proper execution.

Do not overload your body, a right frequency from training impro- ves heart rate and endurance: it is possible to achieve good results with 3/4 sessions per week.

In fact, the training plans that we will see in the last part of the book call for exercising 3 times a week if you start from scratch, and 4 if you already exercise, so that your muscles can recover without overtaxing them.

So avoid overloading the sessions to one or two by concentrating the exercises.

How to Exercise?

I recommend to perform the exercises barefoot, in order to train the feet to the stresses, especially for all those subjects who have problems with balance.

Training the stability of the lower limbs consequently helps the spine to cushion the loads and to assume a correct posture thus reducing pain and aches.

Use a mat for all those floor exercises, also using a pillow as needed to reduce contact between the floor and the sacrum.

In the exercises we will also be guided through breathing, which has a fundamental role for all the muscles that comprise the “core” and which has the role of marking the time of the exercise.

Absolutely do not perform the exercises in apnea, but learn to manage the breath in the movements by coordinating them.

Do not force the positions and / or movements, if you find it difficult to reach a position it is not a problem, the problem arises when you try to reach it, for example, if you find it difficult to keep your legs straight, keep them in the position that is more comfortable for you.

You can always improve step by step and try each time to extend them a little more.

Perform compensation exercises, for example after performing a crunch perform stretching exercises that extend the spine in the opposite direction, this helps to prevent contractures.

Do not do stretching as a warm-up, especially in old age, cold stretching is strongly not recommended because it causes tears or strains.

On the other hand, it is very useful between one exercise and another, for example, when the muscles and tendons are already warm.

Dress comfortably, don’t wear clothes that restrict movement.

Let’s start

A chair is a very useful tool, in this case it gives people the opportunity to exercise safely even if they have never exercised, to restart after a long period of inactivity or with physical im- pediments that lead to problems standing.

Use a comfortable chair that allows you to put your feet on the floor, but if you can’t reach the floor, use a riser.

When performing exercises in the chair always position it to allow you freedom of movement and, if needed, for added sa- fety, keep the back rest against a wall

Chair cat cow

Gentle

▷ Sit in a chair maintaining a space of about 8 inches from the backrest, keeping your back and neck straight, feet resting on the floor and hands resting on your thighs.

▷ Inhale as you arch your shoulders for- ward moving belly in and lowering your chin so that your neck is extended

▷ Do not arch your lower back while per- forming the backward movement

▷ Exhaling straighten the back raising the chin

▷ Coordinate the movement with your breath

▷  Perform 8 breaths for 3 sets

This exercise is helpful in correcting posture
moving the back, neck and abdominals

Straightening up

Gentle

▷ Sitting in a chair, keep your feet resting on the floor with your legs slightly apart and drop your hands sideways while relaxing your arms and shoulders

▷ Inspiringly straighten torso by bringing shoulders back, hold position a few seconds after which exhale returning to starting position and repeat

▷ Perform 8 breaths for 3 sets

This exercise is helpful in correcting posture moving the back, shoulders and neck

Straightening backward

Intermediate

▷ Sit in a chair maintaining a space of about 8 inches from the backrest, keeping your back and neck straight, feet resting on the floor and hands resting on your thighs.

▷ Inhale, and Exhaling bring your torso back slowly as far as you can without straining trying not to take your feet off the floor, after which Inhale and return to the starting position

▷ Repeat 5 times for 2 sets

This exercise is useful
for strengthening the front of the thigh (rectus femoris muscle), inner thigh ( adductors ) and lower abdominals.

It’s also helpful in correcting posture moving the back, shoulders and neck

Arms extension

Gentle

▷ Sit with your legs slightly apart keeping your arms relaxed along your sides, then inhale and raise your arms bending them trying to bring your elbows to shoulder height sideways

▷ Hold the position a few seconds while breathing normally, after which extend both arms

▷ Bring your arms back to the bent position and lower them bringing them back to the starting position

▷ Repeat 8 times for 3 sets

This is a great exercise for arm mobilization and coordination, strengthening of the abdominals, and correcting posture

Arm bent, Arm straight

Gentle

▷ From sitting in a chair, keep your torso straight placing    both hands behind your ears and your elbows pointing outward

▷ Now extend your right arm to the left while keeping your torso straight as you raise your left knee, repeat on the opposite side bringing your right

arm back behind your ear as you extend your left and raise your right knee

▷ Perform the movement trying to coordinate your breathing and perform 8 times for 3 sets

This is a great exercise to develop coordination mobilizing arms and legs; To improve circulation; To strengthen lateral and oblique abdominals; To mobilize joints

Elbow to knee

Gentle

▷ From sitting in a chair, keep your torso straight placing both hands behind your ears and your elbows pointing outward.

▷ Roll your shoulders to the left and lift your left knee performing the move- ment slowly, then repeat rolling your shoulders to the right lifting your right knee

▷ Try to coordinate the movement by inhaling moving to one side and exhaling moving to the other side

▷ Repeat 6 times for 3 sets

This is a great exercise to develop coordination mobilizing arms and legs; To im- prove circulation; To strengthen lower back, side and oblique abs; To mobilize joints

Seated twist

Gentle

▷ Sit with your legs slightly apart, your hands resting on your thighs and your feet resting on the floor

▷ Rest your left hand on the outside of your right knee and your right hand behind the back of the chair performing a twist with your torso

▷ Try to bring your gaze behind your shoulders as far as possible while rotating your neck but without feeling any pain

▷ Hold this position 2\3 seconds while breathing normally, after which return to the middle position and perform the same in the opposite direction

▷ Repeat 6 times for 3 sets

This exercise is useful for Stretching and mobilizing the back and lower abdominal obliques

Seated twist 2

Gentle

▷ While seated, keep with your legs slightly apart, your back straight and cross your arms at chest height while keeping your elbows bent at 90”

▷ Rotate upper body from right to left and left to right 8 times, keeping arms and sight straight and still trying to coordinate breath with movement

▷ Perform 3 sets

This exercise is useful for strengthening the arms, strengthening and lengthening the oblique abdominals, and mobilizing the lower back

Pharaoh

Gentle

▷ Sit with legs slightly apart, feet resting on the floor and arms crossed at chest height

▷ Inhale and, Keeping your back straight tilt your torso forward slowly as you exhale

▷ Inhale and return to the starting position

▷ Perform 6 times for 3 sets

Great exercise to strengthen the upper\lower abdominals, correct posture and stretch the back

Reverence

Gentle

▷ Sit with legs slightly apart, feet resting on the floor and arms bent sideways with hands up and palms facing outward.

▷ Inhale and, keeping your back straight, slowly tilt your torso forward while exhaling.

▷ Inhale and return to the starting position

▷ Perform 6 times for 3 sets

Great exercise to strengthen the upper\lower abdominals, correct posture and stretch the back

knees lift

Intermediate

▷ Sit on a chair maintaining a space of about 8 inches from the backrest, keeping your back and neck straight, feet resting on the floor and hands clinging to the chair.

▷ Coordinating your breathing bring your knees to your chest inhaling when you raise them and exhaling when you lower them

▷ perform 6 repetitions for 2 sets

This exercise is useful for strengthening the front part of the thigh

( rectus femoris muscle ) and lower abdominals

Knee to knee

Gentle

▷ Sit on a chair maintaining a space of about 8 inches from the backrest, keeping your back and neck straight and legs slightly apart

▷ Extend both arms bringing your hands together by crossing your fingers down between your thighs and resting them initially on the inside of your right knee

▷ Coordinating your breathing, move your hands from side to side exerting pressure with your hands and slightly contracting your thighs so as to exert slight pressure

▷ perform the movement 10 times for 3 sets

This exercise is useful for strengthening the muscles of the inner
thigh ( the adductors ) The low abdominals and oblique abdominals

Heel- Toe tap

Gentle

▷ Sit on a chair maintaining a space of about 8 inches from the backrest, keeping your back and neck straight, feet resting on the floor and hands clinging to the chair.

▷ Move your feet forward resting them on your heels while extending your legs, after which move them backward moving them under the chair while resting your feet on your toes

▷ Repeat 12 times for 3 sets

This exercise is useful for strengthening and mobilizing the muscles of the lower abdominals, front thigh and
groin ( adductors )

Leg lift forward

Gentle

▷ Sit on a chair maintaining a space of about 8 inches from the backrest, keeping your back and neck straight, feet resting on the floor and hands clinging to the chair.

▷ Raise your right leg, hold the position for 2\3 seconds after which lower it

▷ Move the leg up and down 12 times, after which perform changing legs

▷ Perform 3 sets

This exercise is useful for strengthening and mobilizing the muscles
of the lower abdominals, front and back thigh ( rectus and biceps femoris ) and groin ( adductors )

Knee bending

Gentle

▷ Sit on a chair maintaining a space of about 8 inches from the backrest, keeping your back and neck straight, feet resting on the floor and hands clinging to the chair

▷ Lift the right leg while keeping it extended, hold the position for 2 to 3 seconds, after which bend the leg raising the knee

▷ Lower it and repeat for 12 times, perform 3 sets

▷

This exercise is useful for strengthening and mobilizing the muscles
of the lower abdominals, front and back thigh ( rectus and biceps femoris ) and groin ( adductors )

Great also for mobilization of the knee articulation.

“V” legs

Gentle

▷ Sit on a chair maintaining a space of about 8 inches from the backrest, keeping your back and neck straight, feet resting on the floor and hands clinging to the chair.

▷ Lift both legs while keeping them extended together, hold the position 2\3 seconds, then slowly move them open toward the sternum and bring them back to center, repeating the movement 12 times

▷ Perform 3 sets

This exercise is useful for strengthening and mobilizing the muscles of the lower abdominals, and groin muscles( adductors )

Bicycle

Gentle

▷ Sit on a chair maintaining a space of about 8 inches from the backrest, keeping your back and neck straight, feet resting on the floor and hands clinging to the chair.

▷ Lift both legs extending them forward, hold the position for 2 to 3 seconds, then move your legs as if you were pedaling for 20 seconds, after which you perform the movement in the opposite direction

▷ Perform 3 sets

This exercise is useful for strengthening and mobilizing the muscles of the lower abdominals, front and back
thigh ( rectus and biceps femoris ) and groin ( adductors )

Great also for mobilization of the knee articulation.

Chair bridge

Intermediate

▷ Sit on a chair maintaining a space of about 8 inches from the backrest, keeping your back and neck straight, your feet resting on the floor on your heels and your hands on the chair.

▷ Levering your hands while keeping your arms out- stretched, lift your buttocks and pelvis by inhaling, ex- haling back to sit

▷ Repeat 6 times for 3 sets

This exercise involves the high and low back and shoulder muscles;

Useful to stretch the muscles of the inner thigh and abdominals and
strengthen the arms

Floor exercises also confer the ability to exercise without placing undue strain on the legs for anyone who has difficulty standing.

Always use a yoga mat.

Hands under the back

Gentle

▷ Place both hands directly under the lumbar spine

▷ As you inhale and exhale, try to flatten the lumbar spine by crushing your hands under your back

▷ Breathe in and relax your upper body

▷ Perform 10 breaths for 3 sets

Good for activating the transverse muscle of the abdomen, which is very important for stabilizing the
core

Bridge

Gentle

▷ Lie on the floor on your back and keep your hands stretched along your body, your legs slightly bent and your feet resting on the floor.

▷ Inhale, and exhale lift your glutes off the floor as effortlessly as possible, hold the position a few seconds while breathing normally after which return to the starting position slowly

▷ Repeat 5 times x 3 sets

This exercise is useful for strengthening the buttocks and lower back muscles

Reverse Crunch

Gentle

▷ Lie on your back keeping your arms stretched across your body and your legs bent while keeping your knees together.

▷ Inhale and without taking your back and neck off the floor lift both knees slowly without forcing the movement or feeling pain

▷ Exhale bring your feet back to the floor and repeat 4 times   for 3 sets

Useful for mobilizing and strengthening upper leg muscles and lower abdominal muscles

One leg reverse crunch

Gentle

▷ Lie on your back keeping your arms and legs relaxed and extended.

▷ Inhale and, without taking your back and neck off the floor, slowly lift both knees without forcing the movement or feeling pain.

▷ Exhale and lower the right leg by extending it while keeping the left leg bent up, Inhale and raise the right leg again, after which repeat the movement with the opposite leg

▷ Perform 4 times per leg for 3 sets

Useful for mobilizing and strengthening upper leg muscles and lower abdominal muscles

Butterfly

Gentle

▷ Lie on your back keeping your arms stretched along your body and your legs bent while keeping your knees together

▷ Inhale and lower your legs sideways at the same time while exhaling, then bring them back up while inhaling, repeating the movement the same way 5 times

▷ Perform 2 sets

Useful exercise to stretch and mobilize the muscles of the inner thigh and groin

( adductors, pectineus, gracilis )

Dead bug

Intermediate

▷ Lie on your back while holding arms and legs relaxed and extended.

▷ Inhale and raise your arms extending them overhead and your legs keeping your knees bent

▷ Exhale and lower both arms behind the head keeping them extended and lower the right leg extending it while keeping the left leg up and bent

▷ Inhaling Bring arms and right leg back up and perform the same, this time lowering the left leg while exhaling

▷ Repeat 4 times per side for 2 sets

Useful to mobilize and strengthen the muscles of the upper legs and lower abdomen; Mobilize arms and shoulders

Knees side to side

Gentle

▷ Lie on your back keeping your arms resting on your stomach and your legs bent keeping your knees together

▷ Slowly drop both knees first to one side and then to the other while keeping your torso straight coordinating your breath with the move- ment

▷ Perform 4 times per side for 3 sets

Useful for stretching the muscles of the pelvis, inner thigh and lower abdominals

Crunch variation

Intermediate

▷ Lie on your back keeping your arms folded with your hands behind the nape of your neck and your legs bent keeping your knees together

▷ Now perform a light effortless crunch lifting your head and shoulders while inhaling and exhaling slowly return to the starting position

▷ Perform 5 times for 2 sets

level up:

▷ Now performing the same move- ment by lifting the back of the neck, simultaneously lift the knees

▷ Perform 4 times for 2 sets

Knees lift on the floor

Gentle

▷ Sit on the floor and bend your knees while keeping your feet resting on the floor

▷ Sit on a chair leaving more or less a 30 cm space from the backrest and place both hands on the seat

▷ Bring your knees as close to your chest as possible and then bring your legs back to the starting position performing a continuous movement, trying to co- ordinate your breathing with the move- ment

▷ Perform 10 repetitions for 3 sets

▷ At the end perform a compensatory exercise lowering your arms to the floor

This exercise is useful for strengthening the front part
of the thigh ( rectus femoris muscle ) and lower abdominals

Leg lift upward

Intermediate

▷ Lie down on the floor, leaving arms extended along the body

▷ Bend the left knee while keeping the right leg extended and the foot hammered down

▷ Raise leg stopping it at left knee level moving it up and down slowly while breathing normally

▷ Perform 10 repetitions for 3 sets, after which repeat with the other leg

This exercise is useful for strengthening the front part
of the thigh ( rectus femoris muscle ) and lower abdominals

Leg upward lying down

Gentle

▷ Lie on your stomach and place both hands under your forehead, keeping your legs stretched back slightly apart

▷ Lie on your stomach and place both hands under your forehead, keeping your legs stretched back slightly apart.

▷ Breathe normally and raise your right leg slowly holding the position for 2\3 seconds, bring it back to the floor after which perform with the other leg

▷ Perform 5 times per leg alternating the movement for 2 sets

Useful exercise to strengthen the muscles of the lower back, buttocks and the back of the thigh

( hamstring )

Leg lift Backward

Gentle

▷ Place yourself on the floor in a quadrupedal position with hands resting on the floor at shoulder height and knees at hip height

▷ Extend the right leg backward, after which move it upward and then lower it performing a continuous up and down movement

▷ Perform 10 repetitions for 3 sets, after which perform with the other leg

Useful exercise to strengthen the muscles of the lower back, buttocks and the back of the thigh

( hamstring )

Plank

Intermediate

▷ Keeping your gaze on the floor and your torso straight, detach your knees from the floor ex- ending your legs and breathing normally, hold the position 2\3 seconds, after which bring your knees back to the floor and re- peat

▷ Perform 4 times for 2 sets

▷ Place yourself on the floor in a quadrupedal position with hands rest- ing on the floor at shoulder height and knees at hip height

Useful exercise for strengthening the lower abdominal
and leg muscles and mobilizing the knee joint

Plank 2

Intermediate

▷ Place yourself on the floor in a quadrupedal position with hands resting on the floor at shoulder height and knees at hip height

▷ run 3 sets

▷ From this position, coordinating your breath, extend backward first one leg and then the other.

▷ Hold the plank position for 2 to 3 sec- onds while keeping the torso straight and breathing normally, after which bring the first raised leg back to the floor and then the other.

▷ Do 3 repetitions and perform 3 more times lifting the other leg first ( raise dx, raise

sx, lower dx, lower sx, reversing direction becomes raise sx, raise dx, lower sx, lower dx )

Useful exercise for strengthening the lower abdominal and leg muscles and mobilizing the
knee joint

Superman

Gentle

▷ Place yourself on the floor in a quadrupedal position with hands resting on the floor at shoulder height and knees at hip height

▷ Keep your gaze on the floor and inhaling raise your left arm extending it and inhaling bring it back to the floor

▷ Inhale and raise your right leg extending it and inhaling bring it back to the floor

▷ Repeat alternating opposite arms and legs 3 times

▷ Now perform the same movement this time but moving right arm and left leg simultaneously alternating limbs 3 times x side

▷ Perform 3 sets

level up:

▷ Once arm and leg are extend-ed, bend arm and leg trying to touch knee with elbow per- forming 4 times per side

Side stretch

Gentle

▷Sit down by uncrossing your legs while keeping your torso straight

▷ Rest your right arm on the ground at the elbow and ex- tend your left arm above your head

▷ Inhale and flex on your side lowering yourself to the right as far as you can without feeling pain

▷ stop in this position a few seconds while breathing nor- mally, then exhale back to the starting position and per- form in the opposite direction with the other arm

▷ Perform 4 times per side for 2 sets

Great for stretching and mobilizing the muscles
of the hips, shoulders, and side of the torso

Side leg lift

Gentle

▷ Lie on the floor on your left side, place your left hand under your head and your right hand on your side while keeping your legs semi-stretched with your feet together

▷ Raise the right leg performing the movement slowly, after which bring the leg back down to the starting position

▷ Repeat 10 times for 3 sets, after which perform in the opposite side

Useful for strengthening gluteal, inner thigh, low abdominal and lateral quadriceps muscles

Sit ups

Intermediate

▷ Sit on the floor with your legs bent and rest your hands on your knees, inhale and extend your spine by bringing your chest out- ward

▷ exhaling, keep your hands on your knees and shift your body weight backward until your arms extend out

▷ Breathing in, return to starting position

▷ Perform the movement 10 times for 3 sets

Reframing exercise for abdominal part and to correct posture

Cross Twist

Intermediate

▷ Sit on the ground and bend your knees while keeping your feet resting on the floor

▷ Tilt your torso slightly backward, trying to create a 45° angle with your pelvis

▷ Cross your hands over your chest and perform side-to-side twists continuous- ly performing 10 repetitions for 3 sets coordinating the breath

*You can use a pillow under your butt for more comfort

Don’t do this

Excellent exercise for strengthening low abdominals and obliques,
upper legs and for mobilizing the back

This type of exercise is useful for strengthening and great for training movement and coordination.

Use comfortable sneakers if you feel more stable, otherwise I recommend performing the exercises barefoot so that you train your feet to the stresses

Forward bend

Gentle

▷ Standing with legs slightly apart, Place both hands on hips and bend knees slightly

▷ Inhale and bring shoulders back and chest out

▷ Exhaling bow forward without arching your back and return to the starting position inhaling

▷ Perform this movement 10 times for 3 sets

level up:

Perform this exercise with your hands behind your ears to get greater results

We spontaneously perform this movement

arching our back and assuming an “hunched” position.

This exercise is also useful to get us used to assume a
correct posture

Hip circles

Gentle

▷ Standing with both legs apart, keep knees aligned with toes.

▷ Place both hands on your hips and perform rotations with your pelvis clockwise making circles as wide as possible for 6 rounds, then reverse the direction of rotation and perform 6 more rounds.

▷ Perform the movement slowly and try to coordinate your breathing

▷ Perform 3 sets

Half squat

Gentle

▷ Standing, keep legs spread shoulder-width apart, toes pointing slightly outward, and arms resting on thighs

▷ Perform a half squat by lowering the buttocks without reaching knee height, after which and return to the starting position

▷ Try to coordinate your breathing inhaling when you rise and exhaling when you lower yourself

▷ Perform 6 squats for 3 sets

Useful exercise for strengthening quadriceps, gluteus
and correcting posture

Squat

Intermediate

▷ Standing, keep legs shoulder-width apart, toes pointing slightly outward and arms resting on thighs.

▷ Perform a squat lowering the buttocks trying to reach knee height, after which return to the starting position.

▷ If you have difficulty, lower yourself as far as you can without excessive effort

▷ Try to coordinate your breathing, inhaling when you rise and exhaling when you lower yourself

▷ Perform 6 squats for 3 sets

level up:

Perform this exercise keeping your arms extended forward

Useful exercise to strengthen the quadriceps, buttocks,
correct posture and stabilize the pelvis

Lunge

Intermediate

▷ Standing, keep your legs slightly apart and your arms along your body

▷ Keep your back straight and perform half lunges first with your right leg then with your left, being careful not to go over your foot with your knee with the leg you are descending with

▷ Alternate legs and perform the exercise at a pace you feel is appropriate, trying to coordinate the movement and your breathing, inhaling when going up, and exhaling when going down

▷ Perform 6 half lunges x 3 sets

▷ Do not perform the exercise if you have difficulty standing, feel pain, or have sustained injuries

Exercise useful for strengthening the quadriceps, buttocks, correcting posture and mobilizing
and lengthening the muscles of the pelvic area

Diagonal Crunch

Gentle

▷ Stand with legs slightly apart and feet pointed forward

▷ Perform a cross crunch by first lifting your right knee by touching it with your left hand and then lifting your left knee by touching it with your right hand

▷ Do not flex your back, but try to keep your torso straight

▷ Perform 10 times alternating leg and hand trying to coordinate the movement and breath

▷ Perform 3 sets

Good exercise for oblique abdominal muscles, mobilizing the legs and knee joint.

Also good for blood circulation

Belly in

Gentle

▷ Stand in front of a support surface, Equip yourself with a chair and place it behind you

▷ Help yourself holding on to the stand and lift your right leg backward resting it on the chair

▷ Bring your weight forward, you will begin to feel tension on your bent right leg, and your belly will tend to come out

▷ Bring your belly in by straightening your back and contracting your abs as much as possible

▷ Hold the position for 5\10 seconds and repeat for one more time

▷ Perform the same with the other leg

Great exercise to activate the abdomen and
correct posture

Leg lift backwards 2

Gentle

▷ Stand in front of a shelf and use it for support positioning yourself on your forearms

▷ Keep your legs slightly apart while trying to keep your stomach in

▷ Take your left foot off the ground by raising your leg, hold the position for 2\3 seconds, then bring your foot back to the ground and perform with the other leg

▷ Repeat 5 times per leg for 3 sets

level up:

Perform without leaning on the support while keeping your hands on your hips

Great exercise to activate the abdomen and
correct posture

Shoulder Taps

Gentle

▷ Use a chair as support and stand in front of it placing both arms ex- tended on the backrest

▷ Leaving one arm resting on it, touch the shoulder with the oppo- site arm alternating the movement with the other arm, alternating one arm in support and one arm on the shoulder try to coordinate breath- ing and movement

▷ Perform 5 times per arm for 3 sets

Useful exercise to strengthen the upper abdominals

Arms Downward

Intermediate

▷ Standing, spread legs shoulder-width apart while keeping feet turned slightly outward

▷ Extend your arms outward opening your chest inhaling, then exhaling lower your right arm in the direction of your left foot trying to touch it, but stop as far as you can without straining and perform the movement slowly

▷ Return to the starting position inhaling and perform the same with the oppo- site arm toward the right foot

▷ Perform 5 times per side for 3 sets

Useful exercise to stretch the back, shoulders,
back of the legs and to develop coordination

On toes

Intermediate

▷ Slightly spread your legs and place both hands on your hips

▷ Place both hands on your hips, lift the heel of your right foot while keeping the heel of your left foot resting on the toe while keeping the heel of your left foot resting on the floor, after which lift your left heel while resting the heel of your right foot alternating the movement.

▷ Keep the pelvis straight and still

▷ Perform 10 times per side x 3 sets

Exercise to strengthen calves, lower abdomen; to develop coordination and correct posture

Prayer

Gentle

▷ Spread legs slightly while keeping feet facing forward

▷ Bring the right foot backward and then move it forward without stopping in the middle position

▷ Once you have brought your right foot forward, stop in the position and extend both arms in front of you, bringing your hands together by crossing your fingers

▷ Keeping your arms extended, rotate your torso to the left pausing a few seconds, to the center, to the right, and finally back to the center

▷ Continue the movement alternating legs

▷ Perform 8 times x 3 sets

Excellent exercise involving the lower and
lateral abdominals, hips, which trains the mobility of the lower back while training posture and coordination

Arching Backward

Gentle

▷ Standing with legs slightly apart, place hands on hips while keeping torso straight, arch back bringing shoulders back and return to start- ing position.

▷ Repeat 10 times performing, breathing in as you arch your back and exhaling as you return to the starting position.

This exercise allows you to mobilize and stretch the back

Schedules

Warm up

One of the key things about training in general is to never start a cold workout.

The same rule is especially true for the elderly.

Always start by doing one of the simple warm-up exercises that you will find below, these will activate your muscles and greatly reduce the risk of incurring unpleasant injuries.

Here are some Warm up

exercises

▷ Jumping jacks

▷ Torso rotation

Recovery and cooling time:

Between one exercise and another, and at the end of the workout, always do some stretching, in order to catch your breath and at the same time train the flexibility of the muscles. But be careful,
stretching is not a warm-up method, performing it with cold muscles at the beginning of a training session can be extremely counterproductive and lead to muscle strains or tears, especially for the elderly.

Here are some stretching exercises useful for the back and torso

▷ Back forward\down

▷ Child pose

▷ Back crossing

Gentle workout

Beginner

This 10-week training plan is designed for those who are struggling for the first time with physical exercise in old age, for people with physical discomfort and with balance problems, thus allowing them to approach training in a soft way and gradual.

This program includes 3 training sessions per week so that the muscles and joints do not get too tired and have time to recover.

Do not try too hard and take your time, choose the time and days that allow you to concentrate correctly and avoid performing the exercises in a hurry, haste is always counterproductive even if many try to concentrate the training in 5 or 10 minutes.

So don’t rush to see improvements, they will only come with consistency and frequency.

Do not force the movements, always stop in the position that does not create discomfort, if instead you feel sharp pain while performing an exercise, stop or abandon the session.

It’s important to train the Core, if it is a specific exercise that creates problems for you, try to replace it with another one or eliminate it from the session and move on.

Day 1

•    Straightening up (31)

•    Chair cat cow (30)

•    Seated twist (37)

•    Seated twist 2 (38)

•    Knee to knee (42)

•    Hands under the back (50)

Day 2

•    Straightening up (31)

•    Chair cat cow (30)

•    Seated twist (37)

•    Arms extension (34)

•    Elbow to knee (36)

•    Hands under the back (50)

Day 3

•    Straightening up (32)

•    Hands under the back (50)

•    Bridge (51)

•    Reverse crunch (52)

•    One leg reverse crunch (53)

•    Knees side to side (56)

•    Butterfly (54)

Day 4

•    Chair cat cow (30)

•    Hands under the back (50)

•    Knee to knee (42)

•    Heel toe tap (43)

•    Leg lift forward (44)

•    Bicicle (47)

•    Butterfly (54)

Day 5

•    Straightening up (31)

•    Seated twist (37)

•    Seated twist 2 (38)

•    Pharaoh (39)

•    Reverence (40)

•    Knee bending (45)

•    “V” legs (46)

Day 6

•    Hands under the back (50)

•    Bridge (51)

•    Leg lift upward (59)

•    Side leg lift (66)

•    Leg upward lying down (60)

•    Butterfly (54)

•    Knees side to side (56)

Day 7

•    Hands under the back (50)

•    Reverse crunch (52)

•    One leg reverse crunch(53)

•    Death bug (44)

•    Leg lift Backward (61)

•    Superman (64)

•    Butterfly (54)

Day 8

•    Chair cat cow (32)

•    Arms extension (34)

•    Arm bent, Arm straight (34)

•    Pharaoh (39)

•    Reverence (40)

•    Knees lift on the floor (58)

•    Side stretch (65)

Day 9

•    Chair cat cow (30)

•    Knee to knee (42)

•    Heel- Toe tap (43)

•    Leg lift forward (44)

•    Knee bending (45)

•    “V” legs (46)

•    Bicycle (47)

Day 10

•    Chair cat cow (32)

•    Arms extension (34)

•    Arm bent, Arm straight (34)

•    Pharaoh (39)

•    Reverence (40)

•    Knees lift (41)

•    Side stretch (65)

Day 11

•    Hands under the back (50)

•    Bridge (51)

•    Leg lift upward (59)

•    Side leg lift (66)

•    Leg upward lying down (60)

•    Knees lift on the floor (58)

•    Knees side to side (56)

Day 12

•    Hands under the back (50)

•    Reverse crunch (52)

•    One leg reverse crunch(53)

•    Death bug (44)

•    Leg lift Backward (61)

•    Superman (64)

•    Plank (62)

•    Butterfly (54)

Day 13

•    Straightening up (31)

•    Seated twist (37)

•    Seated twist 2 (38)

•    Pharaoh (39)

•    Reverence (40)

•    Arm bent, Arm straight (35)

•    Elbow to knee (36)

Day 14

•    Hands under the back (50)

•    Bridge (51)

•    Reverse Crunch (52)

•    One leg reverse crunch (53)

•    Knees lift on the floor (58)

•    Hip circles (71)

•    Belly in (76)

Day 15

•    Forward bend (70)

•    Hip circles (71)

•    Belly in (74)

•    Arms extension (34)

•    Arm bent, Arm straight (35)

•    Elbow to knee (36)

•    Seated twist (37)

•    Side stretch (65)

Day 16

•    Hands under the back (50)

•    Leg lift upward (59)

•    Side leg lift (66)

•    Leg upward lying down (60)

•    Leg lift Backward (61)

•    Superman (64)

•    Hip circles (71)

•    Arching Backward (82)

Day 17

•    Chair cat cow (30)

•    Straightening up (31)

•    Knees lift (41)

•    Heel- Toe tap (43)

•    Leg lift forward (44)

•    Knee bending (45)

•    “V” legs (46)

•    Bicycle (47)

•    Hands under the back (50)

Day 18

•    Hands under the back (50)

•    Bridge (51)

•    Reverse Crunch (52)

•    One leg reverse crunch (53)

•    Butterfly (54)

•    Knees lift on the floor (58)

•    Dead bug (55)

•    Knees side to side (71)

•    Butterfly (54)

Day 19

•    Forward bend (70)

•    Hip circles (71)

•    Diagonal Crunch (75 )

•    Belly in (74)

•    Leg lift backwards 2 (77)

•    Shoulder Taps (78)

•    Prayer (81)

•    Butterfly (54)

Day 20

•    Chair cat cow (30)

•    Straightening backward (33)

•    Seated twist (37)

•    Pharaoh (39)

•    Reverence (40)

•    Chair bridge (48)

•    Bridge (51)

•    Knees side to side (56)

Day 21

•    Hands under the back (50)

•    Bridge (51)

•    Knees side to side (71)

•    Crunch variation (57)

•    Leg lift Backward (61)

•    Plank (62)

•    Side leg lift (66)

•    sit ups (67)

•    Butterfly (54)

Day 22

•    Forward bend (70)

•    Hip circles (71)

•    Half squat (72)

•    Diagonal crunch (75)

•    Belly in (76)

•    On toes (80)

•    Prayer (81)

•    Arching backward (82)

•    Hip circles (71)

Day 23

•    Chair cat cow (30)

•    Seated twist (37)

•    Seated twist 2 (38)

•    Side stretch (65)

•    Cross Twist (68)

•    Sit ups (67)

•    Diagonal Crunch (75)

•    Arms Downward (79)

•    Hip circles (71)

Day 24

•    Belly in (76)

•    Forward bend (70)

•    Diagonal Crunch (75)

•    Prayer (81)

•    Pharaoh (39)

•    Reverence (40)

•    Chair bridge (48)

•    Bridge (51)

•    Knees side to side (56)

Day 25

•    Hands under the back (50)

•    Bridge (51)

•    Leg lift upward (59)

•    Leg upward lying down (60)

•    Knees side to side (71)

•    Cross Twist (68)

•    Side stretch (65)

•    Hip circles (71)

•    Butterfly (54)

Day 26

•    Forward bend (70)

•    Half squat (72)

•    Squat (73)

•    Diagonal crunch (75)

•    Lunge (74)

•    On toes (80)

•    Prayer (81)

•    Arm bent, Arm straight (35)

•    Elbow to knee (36)

•    Seated twist (37)

Day 27

•    Chair cat cow (30)

•    Knee bending (45)

•    “V” legs (46)

•    Knees lift (41)

•    One leg reverse crunch (53)

•    Butterfly ( 54)

•    Crunch variation (57)

•    Knees lift on the floor (58)

•    Sit ups (67)

•    Cross Twist (68)

•    Knees side to side (56)

Day 28

•    Belly in (76)

•    Forward bend (70)

•    Diagonal Crunch (75)

•    Prayer (81)

•    Elbow to knee (36)

•    Knee to knee (42)

•    Straightening backward (33)

•    Plank (62)

•    Plank 2 (63)

•    Chair cat cow (31)

•    Straightening up (31)

Day 29

•    Forward Bend (70)

•    Hip Circles (71)

•    Belly in (79)

•    Leg lift backwards 2 (77)

•    Leg lift Backward (61)

•    Sit ups (67)

•    Cross twist (68)

•    Side stretch (65)

•    Seated twist 2 (38)

•    Seated twist (37)

Day 30

•    Hip circles (71)

•    Half squat (72)

•    Squat (73)

•    Diagonal crunch (75)

•    Lunge (74)

•    On toes (80)

•    Prayer (81)

•    Leg lift upward (59)

•    Leg upward lying down (60)

•    Side leg lift (66)

Tone workout

Intermediate

This 8-week training plan, on the other hand, is shorter but more intense than the previous one, optimal for those who already have a good level of mobility and want to improve the health of the “core”. This program includes 4 training sessions per week, provides a gra- dual start that will increase in intensity from time to time, obviously so as not to overload muscles and joints and allowing proper recovery.

Do not overestimate your skills and be cautious, do not try too hard and do not perform the exercises with too much frenzy, always choose the time and days that allow you to concentrate correctly and avoid performing the exercises in a hurry, haste is always counter- productive even if many try to concentrate the training in 5 or 10 minutes.

Again don’t rush to see improvements, they will only come with consistency and frequency.

Do not force the movements, always stop in the position that does not create discomfort, if instead you feel sharp pain while performing an exercise, stop or abandon the session.

If it is a specific exercise that creates problems for you, try to replace it with another one or eliminate it from the session and move on.

Day 1

•    Straightening up (31)

•    Chair cat cow (30)

•    Seated twist (37)

•    Seated twist 2 (38)

•    Knee to knee (42)

•    Hands under the back (50)

Day 2

•    Straightening up (31)

•    Chair cat cow (30)

•    Seated twist (37)

•    Arms extension (34)

•    Elbow to knee (36)

•    Hands under the back (50)

Day 3

•    Straightening up (32)

•    Hands under the back (50)

•    Bridge (51)

•    Reverse crunch (52)

•    One leg reverse crunch (53)

•    Knees side to side (56)

Day 4

•    Chair cat cow (30)

•    Hands under the back (50)

•    Knee to knee (42)

•    Heel toe tap (43)

•    Leg lift forward (44)

•    Bicicle (47)

•    Butterfly (54)

Day 5

•    Straightening up (31)

•    Seated twist (37)

•    Seated twist 2 (38)

•    Pharaoh (39)

•    Reverence (40)

•    Knee bending (45)

•    “V” legs (46)

Day 6

•    Hands under the back (50)

•    Bridge (51)

•    Leg lift upward (59)

•    Side leg lift (66)

•    Leg upward lying down (60)

•    Butterfly (54)

•    Knees side to side (56)

Day 7

•    Chair cat cow (32)

•    Arms extension (34)

•    Arm bent, Arm straight (34)

•    Pharaoh (39)

•    Reverence (40)

•    Knees lift on the floor (58)

•    Side stretch (65)

Day 8

•    Hands under the back (50)

•    Reverse crunch (52)

•    One leg reverse crunch(53)

•    Death bug (44)

•    Leg lift Backward (61)

•    Superman (64)

•    Butterfly (54)

Day 9

•    Chair cat cow (30)

•    Knee to knee (42)

•    Heel- Toe tap (43)

•    Leg lift forward (44)

•    Knee bending (45)

•    “V” legs (46)

•    Bicycle (47)

Day 10

•    Hands under the back (50)

•    Bridge (51)

•    Leg lift upward (59)

•    Side leg lift (66)

•    Leg upward lying down (60)

•    Knees lift on the floor (58)

•    Knees side to side (56)

Day 11

•    Chair cat cow (32)

•    Arms extension (34)

•    Arm bent, Arm straight (34)

•    Pharaoh (39)

•    Reverence (40)

•    Knees lift (41)

•    Side stretch (65)

Day 12

•    Hands under the back (50)

•    Reverse crunch (52)

•    One leg reverse crunch(53)

•    Death bug (44)

•    Leg lift Backward (61)

•    Superman (64)

•    Plank (62)

•    Butterfly (54)

Day 13

•    Chair cat cow (30)

•    Straightening up (31)

•    Seated twist (37)

•    Seated twist 2 (38)

•    Pharaoh (39)

•    Reverence (40)

•    Arm bent, Arm straight (35)

•    Elbow to knee (36)

Day 14

•    Hands under the back (50)

•    Bridge (51)

•    Reverse Crunch (52)

•    One leg reverse crunch (53)

•    Knees lift on the floor (58)

•    Sit ups (67)

•    Hip circles (71)

•    Belly in (76)

Day 15

•    Forward bend (70)

•    Hip circles (71)

•    Belly in (74)

•    Arms extension (34)

•    Arm bent, Arm straight (35)

•    Elbow to knee (36)

•    Seated twist (37)

•    Side stretch (65)

Day 16

•    Hands under the back (50)

•    Leg lift upward (59)

•    Side leg lift (66)

•    Leg upward lying down (60)

•    Leg lift Backward (61)

•    Superman (64)

•    Hip circles (71)

•    Arching Backward (82)

Day 17

•    Chair cat cow (30)

•    Straightening up (31)

•    Knees lift (41)

•    Heel- Toe tap (43)

•    Leg lift forward (44)

•    Knee bending (45)

•    “V” legs (46)

•    Bicycle (47)

•    Hands under the back (50)

Day 18

•    Hands under the back (50)

•    Bridge (51)

•    Reverse Crunch (52)

•    One leg reverse crunch (53)

•    Butterfly (54)

•    Knees lift on the floor (58)

•    Dead bug (55)

•    Knees side to side (71)

•    Hands under the back (50)

Day 19

•    Forward bend (70)

•    Hip circles (71)

•    Diagonal Crunch (75 )

•    Belly in (74)

•    Leg lift backwards 2 (77)

•    Shoulder Taps (78)

•    Prayer (81)

•    Butterfly (54)

Day 20

•    Chair cat cow (30)

•    Straightening backward (33)

•    Seated twist (37)

•    Pharaoh (39)

•    Reverence (40)

•    Chair bridge (48)

•    Bridge (51)

•    Knees side to side (56)

Day 21

•    Hands under the back (50)

•    Bridge (51)

•    Knees side to side (71)

•    Crunch variation (57)

•    Leg lift Backward (61)

•    Plank (62)

•    Plank 2 (63)

•    Superman (64)

•    Butterfly (54)

Day 22

•    Forward bend (70)

•    Hip circles (71)

•    Half squat (72)

•    Diagonal crunch (75)

•    Belly in (76)

•    On toes (80)

•    Prayer (81)

•    Arching backward (82)

•    Hip circles (71)

Day 23

•    Chair cat cow (30)

•    Seated twist (37)

•    Seated twist 2 (38)

•    Side stretch (65)

•    Cross Twist (68)

•    Sit ups (67)

•    Diagonal Crunch (75)

•    Arms Downward (79)

•    Hip circles (71)

Day 24

•    Belly in (76)

•    Forward bend (70)

•    Diagonal Crunch (75)

•    Prayer (81)

•    Pharaoh (39)

•    Reverence (40)

•    Chair bridge (48)

•    Bridge (51)

•    Knees side to side (56)

Day 25

•    Hands under the back (50)

•    Bridge (51)

•    Leg lift upward (59)

•    Leg upward lying down (60)

•    Knees side to side (71)

•    Cross Twist (68)

•    Side stretch (65)

•    Hip circles (71)

•    Butterfly (54)

Day 26

•    Forward bend (70)

•    Half squat (72)

•    Squat (73)

•    Diagonal crunch (75)

•    Lunge (74)

•    On toes (80)

•    Prayer (81)

•    Arm bent, Arm straight (35)

•    Elbow to knee (36)

•    Seated twist (37)

Day 27

•    Chair cat cow (30)

•    Knee bending (45)

•    “V” legs (46)

•    Knees lift (41)

•    One leg reverse crunch (53)

•    Butterfly ( 54)

•    Crunch variation (57)

•    Knees lift on the floor (58)

•    Sit ups (67)

•    Cross Twist (68)

•    Knees side to side (56)

Day 28

•    Belly in (76)

•    Forward bend (70)

•    Diagonal Crunch (75)

•    Prayer (81)

•    Elbow to knee (36)

•    Knee to knee (42)

•    Straightening backward (33)

•    Plank (62)

•    Plank 2 (63)

•    Chair cat cow (31)

•    Straightening up (31)

Day 29

•    Forward Bend (70)

•    Hip Circles (71)

•    Belly in (79)

•    Leg lift backwards 2 (77)

•    Leg lift Backward (61)

•    Sit ups (67)

•    Cross twist (68)

•    Side stretch (65)

•    Seated twist 2 (38)

•    Seated twist (37)

Day 30

•    Hip circles (71)

•    Half squat (72)

•    Squat (73)

•    Diagonal crunch (75)

•    Lunge (74)

•    On toes (80)

•    Prayer (81)

•    Leg lift upward (59)

•    Leg upward lying down (60)

•    Side leg lift (66)

Day 31

•    Hands under the back (50)

•    Reverse crunch (52)

•    One leg reverse crunch (53)

•    Dead bug (55)

•    Knees side to side (56)

•    Crunch variation (57)

•    Diagonal Crunch (75)

•    Shoulder taps (78)

•    Arms Downward (79)

•    Arching Backward (82)

Day 32

•    Chair cat cow (31)

•    Straightening backward (33)

•    Hip circles (70)

•    Diagonal Crunch (75)

•    Prayer (81)

•    Superman(64)

•    Plank (62)

•    Bridge (51)

•    Butterfly (54)

•    Knees side to side (56)

Track your workout

A good way to train and gain benefits is to keep track of your workouts.

This will make it easier for you to understand your progress or if something is wrong.

I recommend using tables like the classic one you can find in the paperback version to help you or just write down these few things;

The day you trained

Type of program, if Delicate or Tone and which day of the program was performed

The time taken

How do you feel at the end of the workout

And notes like: “I skipped this exercise today because of a nuisance”

Track your progress and get started developing your core!

Conclusion and Acknowledgements

I hope that this book may have helped you first of all to deepen in a stimulating and clear way everything that revolves around the theory of functional training of the “Core”.

What is missing now is the transition to action, that is, starting the functional training program appropriate to your physical state and ability.

Regular exercise and an active and balanced life are considered a panacea for the health and efficiency of all the elderly.

It is always necessary to encourage healthy lifestyles to allow an elderly person to age in the best ways to ensure a high quality of life and physical and mental serenity, and this is precisely what I am trying to do with my books by trying to stimulate my “grumpy dad”.

Regular physical activity as previously explained is considered one of the most important factors for lifestyle, for maintaining good health in old age and for increasing life expectancy, components of successful aging.

Unfortunately, time cannot be stopped, but there are some countermeasures, such as physical exercise for example, that can slow down its incidence.

Secondly, I hope that over time, you will be able to take advantage of all the benefits that a strong and healthy “core” entails, and that,
thanks to this, you can consequently improve the quality of your life.

Thank you for purchasing this book and thank you for starting to think about yourself and your health! If this book was useful to you and helped you in some way, please rate and leave a review, in this way you will allow the book to reach as many people as possible and
increase its visibility!

Special thanks once again to Vince and the Scaart team. Bless You!

Here is your Bonus!

Clink the link below to get the

download
https://bit.ly/3doYsiE

Table of Contents

- Introducion
- Use
- ABOUT MY CORE
- Bones and joints
- Muscle and body fat
- What’s my core?
- What’s the core made up of?
- What is the core for?
- Importance of a strong core
- Training the Core
- Test yourself
- How much and when?
- How to Exercise?
- LET’S
- Chair cat cow
- Straightening up
- Straightening
- Arm bent, Arm straight
- Elbow to knee
- Seated
- Sin nombre
- Pharaoh
- Reverence
- knees lift
- Knee to knee
- Heel-
- Leg lift forward
- Knee
- “V” legs
- Bicycle
- Chair bridge
- Hands under the back
- Bridge
- Reverse
- One
- Butterfly
- Dead bug
- Knees side to side
- Crunch variation
- Knees lift on the floor
- Leg lift upward
- Leg
- Leg lift Backward
- Plank
- Plank 2
- Superman
- Side
- Side leg lift
- Sit ups
- Cross