As time goes by, if we do not exercise, muscle mass is lost, which can lead to serious health disorders such as sarcopenia and everything that accompanies it such as hypertension, loss of bone mineralization, diabetes, etc.
One of the most important muscle groups to work on, regardless of age, is the core. The core, after all, is like the nucleus of our body, so we must try to take care of it and train it so that when we get older we don’t have problems and that older people can have a higher quality of life and therefore longer life expectancy.
Recently, experts from Harvard University commented that among all the exercises that involve and stimulate the core, there are two that take the gold medal; and we show them below.
Glute Bridge
The first exercise that we present is the glute bridge or gluteal bridge. This is an exercise that is seen in gyms above all to develop the gluteus, but it is also an excellent exercise to work our core since we must maintain stability to perform the exercise.
To execute it correctly, we must lie on the ground and bend our knees. Can include some weight on our hip to add more intensity. From here, what we have to do is push hard against the ground with our feet and Raise your hips while keeping your spine neutral.
plates
The abdominal plank may be the most watched exercise to work the core. In addition to being very efficient, it allows you to work without risk of injury or, at most, with very little risk of injury.
To do it correctly, what we have to do is stand on our feet and forearms while we make a very slight flexion of the hip and keep our spine neutral.
At first it will be a bit difficult to maintain the posture, but as we continue to do it and practice, we will be able to last longer and longer.
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