Basic exercises may include yoga poses, sit-ups, planks, and other exercises that incorporate additional muscles. The plank is an exercise for the whole body that focuses on the trunk. It also strengthens the arms, shoulders, back, buttocks and legs. This exercise is an advanced version of the basic table.
Strengthen your arms, shoulders and obliques by combining a side plank with arm movements. One of the main functions of our core is to help maintain balance and stability. For adults over 40, this is important to prevent falls and serious injuries. Without a strong core, we rely on other muscles in the body, and this contributes to injuries and reduced functionality.
It's never too early to start working on it, and in fact, the sooner you start, the better. Superman is a great exercise for strengthening your back. The back muscles are part of the axis that allows us to stay upright, which is crucial for good balance. By strengthening this area along with our abdominal muscles, we develop a solid foundation for our body's stability.
As a starting point, complete 3 sets x 5 repetitions. Segmental rotation is great for incorporating a different type of movement into your basic routine. We often forget to work on body rotation and this is a good exercise to start with if rotation is something you don't usually do. Start with 3 sets x 5 repetitions as a starting point.
When training the abdominal muscles, it is important not only to focus on the superficial muscles of the “six pack”, but also to train the deeper muscles that surround the internal organs and the spine. By focusing on the deeper muscles of the trunk, you'll gain much more stability and strength to prevent back pain, hip pain, and other related injuries. To train these muscles we can use an exercise called hollow retention of the bent knee. A good starting point with the hollow posture is 3 sets x 12 seconds.
The bridge exercise is ideal for strengthening a part of the trunk that is often forgotten. It targets the gluteal muscles, which are essential for good movement, stability, posture and strength. As we age, the gluteal muscles spend long hours sitting and can become tense and ineffective. For the body to have a strong foundation, it's crucial that these muscles are moved and re-strengthened.
Try 3 sets of 5 repetitions to start with and work your way up from there. These four exercises, while not the only thing you can do for your trunk, are undoubtedly a great start and will help you have a strong trunk and a healthier and stronger life. Bodyweight arm exercises are a great way to tone and strengthen your arms when you don't have access to equipment. If the exercise is too difficult at first, simply lift your right arm and then your left arm, then your right leg and then your left leg.
When the exercise is easy enough that you don't really “feel it” when you're training, you're ready to increase the reps and sets or try a more difficult variation of these exercises.
