Preserving a strong core is critical for maintaining good posture as you age.
Evidence points to a strong relationship between core strength and posture. In my experience, weak muscles equal poor posture, especially over time. Poor posture can mean decreased quality of life and reduced functional independence. Strong muscles and good posture are also important for preventing postural syndromes (aches and pains in the head, neck, and shoulders).
When muscles are weak and your posture is poor, there is a tendency for your posture to continue to grow worse until the problem becomes extreme. Trust me, once posture has progressed that far, it can be very challenging to reverse—if at all.
The following exercises are a strength-building series of movements you can start today and continue for years to come. Regular performance will help preserve your posture and overall quality of life and, perhaps, help you avoid unwanted postural syndromes.
These exercises work well for my patients, as they should for you when practiced correctly and regularly. However, I recommend speaking with your medical professional to see if the exercises are right for you.
6 Posture-Perfecting Exercises
1. Plank
The plank is a classic core-strengthening exercise that can be challenging at first. However, with regular practice, you can quickly master it and reap the benefits of its core musculature activation. Plank is a stationary activity that’s easy on the joints and challenges core strength.Step 1: Lie face down on the floor, feet about 1 foot apart, hands palm down just outside your shoulders, elbows bent back. Push up until your elbows straighten and your shoulders align over your hands. Use your core strength to hold your body in a straight line, like a plank. Keep your head aligned with your spine.
Step 2: Hold the plank for up to 1 minute.
Step 3: Holding the position for up to 1 minute counts as 1 repetition. Try for 3 repetitions, with 1 minute of rest between them.
Though plank can be challenging at first, you will build strength over time.
Modifications:
- Place your forearms on the floor with your elbows aligned under your shoulders. The rest is the same as above.
- Don’t get frustrated if you can’t hold a plank for very long; they are surprisingly challenging—especially at first. You can always temporarily place your knees on the floor while keeping your core engaged to give yourself a quick break. Return to the plank as soon as you catch your breath.
Dan Skorbach/The Epoch Times
2. Russian Twist
The Russian twist is an exercise I perform often. I find it challenging and versatile because it’s a great core-strengthening exercise that also improves spinal flexibility.Step 1: Start by sitting on the floor with your trunk upright, your knees bent, and your feet flat on the floor.
Step 2: Lean back as far as possible while keeping your feet on the floor. Hold a single 1-to-2-pound weight in both hands.
Step 3: Without rounding your back, rotate right and touch the weight to the floor or as close as possible. After touching the weight to the floor, rotate left and do the same.
Step 4: Touching both sides counts as 1 repetition. Try to perform 3 sets of 12 repetitions.
Pace the activity well, taking approximately 1 to 2 seconds to move to each side while minding your posture. Keep your trunk upright, and don’t slump into the movement.
Modifications:
- You can increase or decrease the weight as desired or forgo the weight altogether, as the exercise will still build core strength without weight.
- If you have trouble keeping your feet flat on the floor or feel pain or stress in your lower back, you can extend your legs so your heels are on the floor.
Dan Skorbach/The Epoch Times
3. Crunches
The classic crunch is the very bedrock of any good core exercise routine. The efficacy of crunches are so profound that they’re included in many professional athletic strengthening routines, but they’re also accessible enough that you can perform them nearly anywhere.Step 1: Lie on a flat surface with your knees bent and feet flat on the floor. Place your hands palms down on the floor.
Step 2: Slowly use your abdominal strength to lift your shoulders toward your knees, moving as far forward as you can. Take approximately 1 to 2 seconds to move into position.
Step 3: Slowly lower back down until you’re flat on the floor.
Step 4: Rising up and moving back down counts as 1 repetition. Try 3 sets of 10 repetitions.
Modifications for more intensity:
- Cross your arms over your chest to add more weight to your trunk.
- Lift your feet off the floor so your lower legs are horizontal to the ground.
- Either hold your arms over your head or your hands behind your head.
Dan Skorbach/The Epoch Times
4. Bicycle Crunch
The bicycle crunch is a great combination exercise that works your abdominal core and adds your legs to intensify the workout. It’s a great follow-up to the basic crunch exercise.Step 1: Lie on your back on the floor, with your hands behind your head, like you’re doing a sit-up.
Step 2: Tighten your stomach muscles and lift your legs off the floor. At the same time, lift your shoulders and upper trunk in a crunch movement. Hold the crunch so that your shoulders stay off the floor.
Step 3: Use core crunch strength to move your right elbow toward your left knee while lifting your left leg. The idea is for the knee and the elbow to meet in the middle. Once they touch—or you move as far as you can—reverse the movement and touch your left elbow to your right knee.
Step 4: Each elbow-knee touch counts as 1 repetition. Try to complete 20 repetitions per set and 3 sets.
Modifications:
- If holding your upper body off the floor is too challenging, just make an effort to lift up in the beginning and initiate the elbow-to-knee touches when you feel stronger. This will still provide strengthening, and you’ll eventually be able to bring your shoulders up.
- If your back hurts when you try to lift your legs and shoulders up, keep your shoulders down and bring your elbows and knees as close together as you can before lowering back down.
Dan Skorbach/The Epoch Times
5. V-Ups
V-ups are challenging but not outside of your ability to perform. Whereas other exercises in this exercise series utilize bent arms and legs, this one capitalizes on arms and legs being straight, placing increased emphasis on the core musculature of the trunk.Step 1: Lie on the floor with your feet together and your arms straight out on the ground, palms up. You want to make yourself as long as you can.
Step 2: Initiate movement by moving your hips and shoulders while your knees and elbows stay straight. Try to lift high enough to touch your calves or ankles with your fingertips. It’s okay if you can’t get that high; touching your knees is perfectly acceptable. Take approximately 1 to 2 seconds to complete the movement. From there, slowly lower back to the floor.
Step 3: Lifting and reaching up and then lowering back down counts as 1 repetition. Try to perform 3 sets of 6 repetitions.
Note: The set counts are low because the exercise is intense. Add sets and repetitions as desired.
Modifications:
- If rising from having your legs flat on the ground is too challenging, consider starting half-lifted, as demonstrated by the model below.
- Another option is to keep your back on the floor. Bring your arms and legs up, then see if you can lift your torso a little, and reach your hands as far down your legs as possible.
Dan Skorbach/The Epoch Times
6. Glute Bridge
Glute bridges focus on the muscles along the back side of your body, including the gluteal, hamstring, and back extensor muscles. I have patients perform this exercise all the time because the strengthening it provides factors into almost every functional movement I want them to relearn.The glute bridge collaterally increases hip stability and can reduce pain associated with pelvic instability in aging adults.
Step 1: Lie down on a firm, supportive surface.
Step 2: Bend your knees and place your feet near your hips, flat on the ground and about hip-width apart. Place your palms down with your arms straight out from your sides.
Step 3: Press down through both feet and lift your hips off the floor until your entire trunk is straight. Don’t let your back sag or arch; you want a straight line from your shoulders to your knees. Move slowly, taking at least 1 second to complete the movement. Once up, hold for 5 seconds before slowly lowering back down.
Step 4:Rising up and lowering back down counts as 1 repetition. Rest for 2 to 3 seconds, then rise back up for another repetition. Try to complete 6 repetitions per set and for 3 sets.
Bridges can be difficult at first, but you will get stronger quickly with regular practice.
Modification: If your hips don’t rise all the way up at first, just do what you can—you will get stronger over time. Use your hands to help stabilize if you feel unbalanced during movements.
Dan Skorbach/The Epoch Times
This core-building series of exercises can be very effective in maintaining good posture over the years. I encourage you to do them three times per week or even as a daily routine. See what works best for you. Once you start, please keep up with these exercises; your body will thank you.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.