Maintaining Abdominal Strength as You Age: Harvard’s Core Exercises Report

2023-09-28 23:45:44

September 28, 2023 – 20:45

From the American university they released a report that details how to maintain abdominal strength, even as the body ages.

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Have a abdomen strong It is not only aesthetically pleasing, it is also essential for the health and physical performance in daily life and in sport activities. The abdomen region, which includes the muscles ABSlos obliques and the muscles deep in the back, forms the core of the body. Keep this area strong It is crucial to prevent injuries, improve posture and have better balance.

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The abdominal strength has a significant impact on the health and the well-being of older people. From a certain age onwards, it is essential to absorb impacts on bones y joints and relieve pain and the risk of injury. Experts from the Harvard Public Health They made a report called “Core Exercises” where they detail which are the best exercises to work the abdomen from 60 years old.

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How to do the abdominal exercises that Harvard recommends doing

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To perform the plank, it is necessary to approach the floor as if you were going to do a push-up, with your elbows bent at 90 degrees and both forearms resting on the floor. There you must keep your body in a straight line from the top of your head to the tips of your heels.

It is recommended to invest 30 seconds of each exercise in a minimum of 3 series, 2 to 3 times a week to guarantee results in a very short time.

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glute bridge

Lie on the floor face up with your feet flat on the floor and knees bent. Already in that position, contract your glutes and raise your hips towards the ceiling. The body should form a straight line at the top of the exercisefrom the knees to the shoulders.

Then, take a short pause at the top of the exercise, contract your glutes as much as possible for 1-2 seconds and return in a controlled manner to the starting position.

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Opposite arm and leg raise

Stand on all fours, with your knees and hands resting on the floor. Hands should be open, shoulder-width apart., and knees straight, just below the hips. Raise one leg completely straight and, at the same time, stretch the opposite arm. Repeat this movement 8 to 10 times on each side.

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