When it comes to establishing a well-rounded strength routine, both muscular strength and endurance are key.
Increasing muscular endurance can also promote better posture (hello core muscles!)
as well as decrease the risk of injury," Ditto says.
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And next, don’t missThe Best Leg-Strengthening Exercises for Seniors.
Planks
“The beauty of a plank is in its versatility,” Ditto says.
Push down, making sure your body weight is evenly distributed between your forearms and your feet.
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Whatever you do, ensure your lower back doesn’t sink or become rounded.
“you’ve got the option to always increase intensity and variation over time.
Start with 30 seconds, or even from your knees.
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If you want to challenge your shoulders more, consider a straight-arm variation.
To target your obliques, try a side arm plank.
Try floating one leg for 15 seconds, then switch sides,” Ditto suggests.
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Place your feet hip-width distance apart.
The goal here is to activate your lower abs and stand up super straight.
According to Ditto, “The straighter your leg, the more you will feel your quadriceps engage!”
Remain in this position for a total of 30 seconds.
Feel free to incorporate little leg pulses to add an extra challenge for 30 more seconds.
This will work your core and boost stability on the side you’re standing on.
Then, bend both knees while keeping your spine neutral and your shoulders aligned with your hips.
Hold this position for 30 seconds.
Get ready to feel the burn in your core, glutes, and inner thighs.
Gradually bend your leg, then extend it, all while activating your core and squeezing your glute muscles.
double-check your spine remains neutral throughout the exercise.
Perform this motion for 30 seconds.
For 30 seconds more, keep your leg extended, and perform small pulses upward.
Bicycles
Last but not least, it’s time for some bicycles to increase your muscular endurance.
Lie down, curl your shoulders up off the ground, and place both hands behind your head.
ensure your elbows are away from your face as you push them out wide.
Then, switch legs as if you’re riding a bicycle.
“It should feel like your left elbow is coming toward your right knee,” Ditto says.
