Bench exercises for core strength after 60, per trainer

All you need is a sturdy chair and these exercises to get your core in great shape.

If you want to build a strong and stable core, look no further than the bench press. This form of exercise offers both accessibility and stability, which are important to them building safe power after 60. What makes incorporating a chair into your session so effective? It eliminates the need to get up and down from the ground while reducing strain on the shoulders, spine and arms. So we spoke to an expert to find out the top five bench exercises that strengthen core strength faster than single boards.

“These exercises train the core in stable, upright positions, helping to improve posture, stability and functional strength—often more effective for adults than holding static planks,” he says. Karen Ann Canhamdirector and founder Karen Ann HealthBoard-certified health coach and nervous system specialist with nearly two decades of experience in wellness and corporate leadership.

Abdominal Sit-up (Deep Core Activation)

This exercise fires up the transverse abdominis and increases the internal support of the spine.

1. Sit tall on a chair and place your feet flat on the floor.
2. Place your hands on your lower back.
3. Breathe in slowly through the nose.
4. Breathe through the mouth.
5. Do 2 sets of 8 to 10 slow breaths.

Seated knee lifts

1. Sit tall on the edge of a sturdy chair.
2. Place your hands at your sides for support.
3. Lift one knee toward your chest, then lower it, tightening your abs and keeping your spine tall.
4. Switch sides.
5. Do 2 to 3 sets of 10 to 12 repetitions on each leg.

CHRISTMAS: If you can hold a plank this long after age 60, your core strength is stronger than 90% of your peers6254a4d1642c605c54bf1cab17d50f1e

Sit-ins

1. Begin by sitting with your feet hip-width apart on the floor.
2. Raise your left knee to hip height.
3. Lower.
4. Then, bring your right knee up to hip level.
5. Lower.
6. Maintain a stable position while continuing to “march” – try not to lean on the back.
7. Do 2 to 3 sets of 20 alternating marches.

Twists Twists sitting

1. Begin sitting in a sturdy chair with your feet flat on the floor. Activate your core.
2. Place your hands behind your head or cross them in front of your chest.
3. Slowly twist your torso to the left, keeping your hips forward.
4. Return to the center and then twist to the right.
5. Perform 2 to 3 sets of 12 to 15 repetitions on each side.

Sitting on the back

1. Start by sitting tall in a sturdy chair with your feet flat on the floor, side apart.
2. Engage your core while keeping your spine long and your shoulders relaxed.
3. Place your hands on the sides of the chair for support or cross them in front of your chest.
4. Leaning slightly from the sides, holding the back for a moment, feel your core fire.
5. Use control when returning to a high sitting position.
6. Do 2 to 3 sets of 8 to 10 repetitions.

Alexa Mellardo