In the four months leading up to the end of April, with everything going on in my life, I did much less exercising, particularly push-ups, stomach crunches and wall sits. The result has been a significant deterioration in my abdominal muscles, to the point where they are folding up underneath my rib cage. I have also been experiencing lower back pain, particularly when performing tasks.
Keeping my core muscles strong is important for a number of reasons: getting in and out of bed, moving around in bed, standing up and sitting down, walking and sitting with erect posture and avoiding back pain.
Now that I am retired and have more time on my hands I can get back to it, which means, daily push-ups, stomach crunches and wall sits. My ideal is to do three sets of each every day. I do 15 push-ups per set, 50 stomach crunches per set and I do each wall sit for at least 1 minute.
I find that isometric exercises are also quite helpful: I stand in a horse stance, while tensing every muscle in my body, with particular emphasis on my abdominals, while pushing outwards as if I’m pushing a wall.
Please let me know if you need any help setting up a routine for yourself.
Otherwise, have an awesomely strong day!