Morning exercises to restore core strength after 55 years

Get your core in top shape by adding these morning moves to your day.

Drinking a tall glass of water and moving your body is a great way to start the day. After all, establishing healthy habits in the morning will help make better choices during the afternoon. If you are looking specifically strengthen your corethis is one of the best fitness goals to achieve. We’re here to help and talk Jacob Siwickionline fitness coach and founder Civic Fitnesswith clients from their 20s to their 70s. He shares five simple things morning exercises who can restore the main strength after the age of 55 – no sports car is needed. Before introducing Siwicki Fitness in 2020, Siwicki was a top 1% instructor in the world at Equinox.

“Rebuilding core strength after 55 means working on your deep core and continuing to strengthen your core,” Siwicki tells us. “Gym machines can fall short when it comes to building functional strength because a lot of them don’t focus on the deep core, which is what older adults need, especially if they need to repair because it’s so weak.”

Dead bugs

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1. Lie on your back, arms extended to the ceiling, knees raised in a table top position.
2. Press your back into the floor and engage your core.
3. Lower one arm and the opposite leg.
4. Return to the starting position.
5. Repeat on the other side and continue alternating.

Boards

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and bring your inner arm toward your armpit.
3. Alternatively, lower your arms.
4. Stand with your feet hip-width apart.
5. Engage your core, squeeze your glutes, and pull up through your quads.

Bicycles

1. Lie on your back and brace your core.
2. Lift both feet a few inches off the ground.
3. Keep one leg straight and bend the other leg to a 90-degree angle.
4. Begin alternating legs in a controlled motion.
5. Keep your core around the world.

Crunch

1. Lie on your back, bend your knees and place your feet flat on the ground, hip-width apart.
2. Place your hands behind your head.
3. Engage your core and press your back into the floor.
4. Lift your head, neck and shoulders off the floor and bring your upper body to your knees as you rise.
5. Use to lower the control.

Penguins

1. Lie on your back, knees bent, feet flat on the ground.
2. Place your arms at your sides with palms facing down.
3. Lift your shoulders and lift your head slightly off the ground.
4. Engage your core as you reach your right hand toward your heel and bend at the waist.
5. Return to center.
6. Repeat on the other side.

Alexa Mellardo