As you age, balance becomes an important factor. These exercises will provide you with much-needed stability.
Facile motility is the true benefit that should be derived from exercises. As the body ages, the priorities that a body should benefit by also changes. All that muscle building and firming will come a cropper if the body is not able to move comfortably. This is where the importance of balance comes in. Let us go through these exercises which incorporate this important aspect. Overall it should take only 10 minutes to complete, and while access to a half foam roller during the performance of the routines would be nice, a rolled-up towel, yoga block or even a stack of books (in few cases) will also do.
Sweep Sissy Squats
Stand with feet hip-width apart, toes facing forward, and with heels on the round-side of the roller. Squat down, bending the knees while sweeping your arms behind you. Now sweeping the arms overhead, return to the start position engaging your abs and crunching your butt. For extra resistance elevate the heels to involve the quads. It will also put less pressure on your back.
Elevated Squat And Curls
Making sure that both the feet are facing forward, place one foot on the floor and the other on the round side of the roller. Now, with a dumbbell in each hand squat while doing a curl simultaneously towards the shoulders. Return to start and load the weights. Repeat with the other side to continue.
This works equally on both the dominant and the supportive leg, ensuring stability on both sides. Also, not only does it tone up faster
it's easier on the knees.
Push-ups With Hip Extension
Set your hands shoulder-width apart as you place them on the round side of the roller, and position yourself for a knee push-up. While bending the elbows to lower the chest towards the roller, straighten out the leg to take it slightly beyond your hip height. Immediately as you lower back the knee, launch into another push-up, and continue. Putting comparatively less pressure on the wrist then the classical move, it also strengthens the core.
Crossover Crunches
Line the foam roller or rolled towel along your spine, as you lay on your back, position your right hand on the floor and the left hand behind your head. Move your left shoulder towards the right side affect a lift and a crunch and carry on for both sides. This will really improve your balance as the core, and more belly muscles together help you to stabilize.
Suggested Reps
Perform each exercise for 45 seconds, with 30 seconds of rest. Repeat the circuit twice.
