Staying physically active and exercising regularly can help seniors prevent various diseases often associated with aging, report doctors at the National Institutes of Health. With age, excess weight often gathers around the waistline, which can put additional stress on the spine and bones. Strengthening the abdominal and core muscles can help seniors to perform everyday activities easier while improving posture, flexibility and endurance. Seniors should warm up before starting waist exercises by walking or riding on an elliptical trainer for five to 10 minutes.
Sports
While spot exercises that target the core are important, you can work out your waist while obtaining cardiovascular benefits at the same time by participating in any number of sports activities. Golf is a sport that involves the waist with each swing. Between the walking and swinging required for the sport, any senior can get a complete workout. Other sports that are effective waist exercises include swimming, cycling, walking and bowling.
Chair Squats
Doctors at the American Academy of Family Physicians report that chair squats are an effective core exercise for seniors. Squats are exercises that involve the core and lower body and can help to trim the waistline. Perform chair squats using a sturdy chair without arms. To do the exercise, sit forward in the chair a bit and put your hands on your hips for balance. Then lean forward and stand up. You should feel the tightness in your abdomen as well as your thighs.
Crunch
Sit-ups and crunches are waist exercises that can be performed by anyone at any age. Even small lifts during the routine will help to engage the core muscles and strengthen both the back and abdominal muscles. To perform a crunch, lie on the floor on your back with your knees bent and feet flat on the floor. Cross your arms across your chest or rest them lightly behind your head. You should try to lift your shoulders off the floor, being careful not to pull on your neck. The more you perform crunches, the further you will be able to lift your shoulders to get the maximum workout for your waist. Perform 10 repetitions and add on reps as you get stronger.
Leg and Arm Reach
While you’re on the floor after you do your crunches, roll over and get up on your hands and knees. Then reach with one arm out in front of you, hold for a few seconds and lower it back down. The movement will work all your abdominals and obliques as well your back muscles. Repeat the reach with the other arm and then repeat the reach with each leg. Do five on each appendage. As your balance improves, try reaching with one arm and the opposite leg at the same time.
About this Author
Linda Ray is an award-winning journalist who’s spent more than 20 years doing in-depth research and reporting on trends in health care and fitness for newspapers and magazines, including the “Greenville News,” “Success,” “Verve,” and “American City Business Journals.” In addition to sports and alternative therapies, Ray has extensive experience covering banking, commercial development and people. Ray has a bachelor’s degree in journalism.
