The Strength Training Element.
(Part 5)
Below you'll
find level 1 and 2 strength training exercises for the
abdominals and lower back.
Remember when doing the exercises:
- perform the movement slowly to keep control;
4-6 seconds "up" and 4-6 seconds "down",
- breathe normally; never hold your breath,
- drink some water between the exercises,
- train with an intensity of "somewhat hard" to
"hard",
- perform each strength training exercise in sets
of 6 to 8
repetitions,
- it is not necessary to do more than one or two
sets,
- rest 1 -2 minutes between the sets and at least
3 days between each workout.
Level 1
Abdominals
Seated
Abdominal Push
Starting
Position:
Sit in a chair with the back straight but without touching the back of
the chair. Let someone stand in front of you.
Movement:
Let the person in front of you push with his/her hands against your
shoulders without pushing you out of your position but with enough
force to have you contract your abdominals. Hold this position for 10
seconds, relax and repeat this exercise.
Important: don't hold your breathe; breath normally.
**************
Lower Back
Seated Lower Back Push
Starting
Position:
Sit in a chair with the back straight but without touching the back of
the chair. Let someone stand behind you.
Movement:
Let the person behind you push with his/her hands against your
shoulders without pushing you out of your position but with enough
force to have you contract your lower back muscles. Hold this positon
for 10 seconds, relax and repeat this exercise.
Important: don't hold your breathe; breath normally.
***************
Level 2
Standing Tube Rotations
Starting
Position:
stand with the arms extended in front of your body and the elbows
straight while holding a resistance rope with the other end attached to
a point at shoulder level.
Movement:
Rotate your torso away from the attachment, hold a few seconds and come
back to starting position. Repeat the movement and change side.
***************
Plank
Starting Position:
Lie with your face downward while supporting
yourself on your elbows and toes. Tighten your core.
If
possible, check yourself in a mirror and maintain your alignment from
head till toe. Hold 20 seconds, relax and repeat the exercise.
Important: breath normally.
***************
Back to Strength Training
"Part one: quadriceps"
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Back to Strength Training
"Part two: hamstrings, lower leg and abductor/adductor"
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Back to
"Part three: chest and upper back"
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Back to
"Part four: Shoulders and Arms"
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Back to "The Challenge for Older Adults"
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