Core Training For Seniors: A Complete Guide To Improving Core Strength And Mobility
Are you injured or struggling with mobility? Would you like to learn about core strength exercises that can improve your
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Table of contents :
Table of Contents
Acknowledgements
Introduction
Chapter 1: The Core Principles
What Is the Core?
What Muscles Make up the Core?
Major Core Muscles
Pelvic Floor Muscles
Transverse Abdominal Muscle (TVA)
Multifidus
Internal Oblique Muscles
External Oblique Muscles
Rectus Abdominis (ABS)
Erector Spinae
Diaphragm
Minor Core Muscles
Latissimus Dorsi (Lats)
Gluteus Maximus (Glutes)
Trapezius
Problems With a Weak Core and Benefits of a Strong Core
Back Pain
Posture
Balance
Mobility
How to Breathe While Exercising
What Is Core Bracing?
Chapter 2: Warming Up
Dynamic Stretching
What Is It?
Some Examples
Arm Circles
Hip Circles
Upper Body Twist
High Knees
Chapter 3: Seated Core Exercises
How Can Seated Core Exercises Be Beneficial?
Seated Core Exercise With Osteoporosis
Seated Core Exercises
Seated Deadbug
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Oblique Bend
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Chest Opener
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Jumping Jacks
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Russian Twists
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Crunches
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Knee to Arm Reaches
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Hip Hinges
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Chapter 4: Standing Core Exercises
How Can Standing Core Exercises Be Beneficial?
Standing Exercises With Osteoporosis
Standing Core Exercises
Spinal Flexion and Extension
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Side Crunches
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Twist and Reach
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Wood Chop
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Alternating Reach
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Good Morning
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Twists
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Side Punches
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Chapter 5: Walking
Exercises to Do While Walking
Hip Swivel
How to Do It:
Benefits
Balance Walk
How to Do It:
Benefits
Walking With Weights
How to Do It:
Benefits
Ball Toss
How to Do It:
Benefits
Walking Lunges
How to Do It:
Benefits
Chapter 6: Core Training With a Partner
Why Train With a Partner?
Exercises With Equipment
Medicine Ball Sit-up and Pass
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Medicine Ball Russian Twists
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
One Leg Chest Pass
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Overhead Pass
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Exercise Without Equipment
Bicycle for Two
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
High Five Sit-up
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
High-Five Planks
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Partner Leg Toss
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Chapter 7: Cooling Down
Static Stretches
What Is It?
Some Examples
Side-Bend Back Stretch
Lying Knees to Chest Stretch
Here’s how to do it:
Hamstring Stretch
Calf Stretch
Chapter 8: A Structured Core Plan
Seated Core Plan (12 weeks)
Beginner (Weeks One to Four)
Intermediate (Weeks Five to Eight)
Advanced (Weeks Nine to Twelve)
The Plan
Standing Core Plan
Beginner (Weeks One to Four)
Intermediate (Weeks Five to Eight)
Advanced (Weeks Nine to Twelve)
The Plan
Workout Log
Conclusion
Glossary
References
Table of Contents
Acknowledgements
Introduction
Chapter 1: The Core Principles
What Is the Core?
What Muscles Make up the Core?
Major Core Muscles
Pelvic Floor Muscles
Transverse Abdominal Muscle (TVA)
Multifidus
Internal Oblique Muscles
External Oblique Muscles
Rectus Abdominis (ABS)
Erector Spinae
Diaphragm
Minor Core Muscles
Latissimus Dorsi (Lats)
Gluteus Maximus (Glutes)
Trapezius
Problems With a Weak Core and Benefits of a Strong Core
Back Pain
Posture
Balance
Mobility
How to Breathe While Exercising
What Is Core Bracing?
Chapter 2: Warming Up
Dynamic Stretching
What Is It?
Some Examples
Arm Circles
Hip Circles
Upper Body Twist
High Knees
Chapter 3: Seated Core Exercises
How Can Seated Core Exercises Be Beneficial?
Seated Core Exercise With Osteoporosis
Seated Core Exercises
Seated Deadbug
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Oblique Bend
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Chest Opener
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Jumping Jacks
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Russian Twists
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Crunches
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Knee to Arm Reaches
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Hip Hinges
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Chapter 4: Standing Core Exercises
How Can Standing Core Exercises Be Beneficial?
Standing Exercises With Osteoporosis
Standing Core Exercises
Spinal Flexion and Extension
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Side Crunches
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Twist and Reach
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Wood Chop
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Alternating Reach
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Good Morning
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Twists
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Side Punches
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Chapter 5: Walking
Exercises to Do While Walking
Hip Swivel
How to Do It:
Benefits
Balance Walk
How to Do It:
Benefits
Walking With Weights
How to Do It:
Benefits
Ball Toss
How to Do It:
Benefits
Walking Lunges
How to Do It:
Benefits
Chapter 6: Core Training With a Partner
Why Train With a Partner?
Exercises With Equipment
Medicine Ball Sit-up and Pass
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Medicine Ball Russian Twists
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
One Leg Chest Pass
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Overhead Pass
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Exercise Without Equipment
Bicycle for Two
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
High Five Sit-up
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
High-Five Planks
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Partner Leg Toss
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Chapter 7: Cooling Down
Static Stretches
What Is It?
Some Examples
Side-Bend Back Stretch
Lying Knees to Chest Stretch
Here’s how to do it:
Hamstring Stretch
Calf Stretch
Chapter 8: A Structured Core Plan
Seated Core Plan (12 weeks)
Beginner (Weeks One to Four)
Intermediate (Weeks Five to Eight)
Advanced (Weeks Nine to Twelve)
The Plan
Standing Core Plan
Beginner (Weeks One to Four)
Intermediate (Weeks Five to Eight)
Advanced (Weeks Nine to Twelve)
The Plan
Workout Log
Conclusion
Glossary
References
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- Commentary
- Core Training For Seniors, Complete Guide, Improving Core Strength And Mobility
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