Before kicking back, squeeze in this speedy workout from the comfort of your couch.<\/p>\n
We\u2019re not sure how you like spending your evenings, but for many, kicking back on the couch and streaming Netflix sounds like the ideal plan. But before you choose your next series to binge-watch, how about fitting in a little exercise? The best part is, you don\u2019t need to leave the couch to cross it off the list!<\/p>\n
It may not exude the same vibe, but you\u2019ll be doing your core a solid. After all, strengthening your core is essential\u2014especially as you age. A strong, stable core<\/a> can help keep you balanced, alleviate lower back pain, and promote confidence and independence. Your core works together with your hips, spine, and pelvis, helping you walk, stand, and perform daily tasks with ease.<\/p>\n We spoke with Domenic Angelino MS, MPH, CSCS, CPT<\/b><\/a>, a Brown University educated fitness expert with a background in the psychosocial and physiologic aspects of exercise science, and are here with a seven-minute couch routine that can restore core strength<\/a> faster than planks after 60. And when you\u2019re done, you can look forward to Netflix!<\/p>\n According to Angelino, structuring a seven-minute workout on the couch is great for those 60+ because it presents a much easier position to get into than lying down on the ground.<\/p>\n \u201cCouch workouts<\/a> provide a lower barrier way to get a workout in,\u201d he explains. \u201cThey make it easier to do versions of traditional core exercises that are less intense, which can be helpful if you haven\u2019t worked out in a while and need to strengthen your core more before moving on to a more traditional, fuller range of motion core work. Over time, as you get stronger, it can be helpful to eventually transition to floor-based core work<\/a>, as it becomes safe and realistic for you to do so. It\u2019ll help you continue progressing long-term.\u201d<\/p>\n Workouts this speedy are typically very dense, since you\u2019ll fit an entire session into just seven minutes. Angelino says rest periods are brief and the routine itself should emphasize low-range-of-motion ab exercises<\/a> that involve rotating or bending your torso.<\/p>\n \u201cThese are the ones that will most directly target your core,\u201d he tells us.<\/p>\n So, with this feedback in mind, here\u2019s a sample routine to consider.<\/p>\n \tSeated Oblique Twists<\/p>\n \tAlternating Seated Knee Lifts<\/p>\n\n
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