5-Minute Core Exercises for Seniors: Daily Routines to Build Balance and Boost Confidence 9781648766565, 9781648761553

Table of contents :
Title Page
Copyright Page
Dedication
Contents
Introduction
Chapter One: Your Core and You
Learning Your Muscles
Map of Major Core Muscles
The Benefits of a Strong Core
Don’t Forget to Stretch
Don’t Forget to Breathe
Exercise Myths and Mistakes
Everybody Is Different
Chapter Two: The Exercises: Getting Active:
Seated Exercises
Knee Lifts
Diagonal Crunch
Seated Side Bend
Seated Twist
Slow Recline
Rope Pulls
Ab Circles
Straight Leg Crunch
Metronome
Ticking Clock
Standing Exercises
Standing Crunch
Side Bends
Side Crunch with Leg Lift
Pelvic Tilt
Torso Twists
Wood Chop
Triangle
Diagonal Sit Back
Lunging Pull-Down
Cross Pull-Down
Mat Exercises
Kneeling Plank
Modified Side Plank
Single Leg Lifts
One-Legged Crunch
Cat Cow
Alternating Superhero
Bird Dog
Side Sweeps
Lever Crunch
Bridge
Exercises with Weights
Dumbbell Side Bend
Twisting Lunge
Squat with Twist
Reach Backs
Weighted Pull-Downs
Punching Kicks
Crunching Twists
Angled Side Crunch
Weighted Crunch
Punching Crunch
Chapter Three: The Routines: Putting It All Together:
Routines for Around the House
Spring Cleaning
Up and at ’Em
What’s Cooking
Strong and Steady
Master Gardener
Getting Ready
Routines for Active Living
On the Move
Stand Tall
Slim and Trim
Shopping Trip
Sports Fan
Behind the Wheel
Routines for Aches and Pains
Lower Back Pain
Lower Back Pain II
Achy Spine
Hip Pain
Strong Hip Flexors
Strong Joints
Routines to Do with a Partner
Calorie Burn
Core Blaster
Endurance Builder
Dancing Machine
Travel Buddy
Beautiful Morning
The Future: Your New Daily Habit
Resources
References
Acknowledgments
About the Authors