Core Exercises for Seniors: 50 User-Friendly Workouts After 60 for a Sound, Balanced and Energetic Aging to Build your Core Stability.

Increase your range of motion aging strong and confident, strengthen your Core! Aging involves a number of factors that lead our bodies to be less efficient and no longer as reliable as they once were; we lose muscle mass, our bones weaken, aches and pains grip us, and our senses are less reliable, making our daily steps and gestures less safe. The key to regaining mobility, independence, preventing falls and injuries absolutely to be avoided in old age is in fact to train the "Core!" The core plays a central role in our body, is involved in many essential movements and is also responsible for some of the most important vital functions. A healthy core has a positive effect on posture, consequently reducing pains that arise from it, on walking, giving stability to movements, on the functioning of the intestine and the urinary system. It's not easy to start training from scratch, especially if we no longer have the energy and dynamism we used to have, and, If our muscles and bones are often sore. That is why in "CORE EXERCISES for SENIORS" you will find The Core and You: How our "Core" is composed, what muscles make it up, how they act and how they are involved in everyday movements; what happens to our bodies as we age; and how a well-trained "Core" becomes essential for safe aging. Easy Routines: 30-day training plans for anyone who has difficulty with movement or pain, "beginner" and "intermediate" level.How to start training with warm-ups and how to stay active between exercises; how to test your level, how much and how to train. 50 Accessible Exercises: A wide range of seated, standing and mat exercises with illustrated step-by-step instructions requiring no special equipment to engage the right muscles and prevent injury, plus tips for increasing or decreasing the intensity of each movement to suit your needs. Track your progress: Take notes and monitor your progress! "There's no thing that is not made easier through perseverance and familiarity and training. Through training we can change; we can transform ourselves." (Dalai Lama) 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