Getting weaker and slower as you age is a natural process. However, there are three simple ways to strengthen your core muscles that can help you enjoy a healthier old age. Let’s learn how to strengthen your core muscles.
1. Squats: The Powerful Secret of Your Hips and Calves
Squats are simple yet powerful exercises. Stand with your feet shoulder-width apart, straighten your back and shoulders, and bend your knees. Imagine there is a chair behind you and sit down and stand up. This exercise stimulates the inner muscles of your thighs, hips, and calves. Repeat 10 times for 3 sets daily. If you have knee arthritis, you can bend halfway instead of going all the way to 90 degrees.
2. Increase Exercise Speed: Small Changes Make a Big Difference
Increasing the speed of your exercise is a simple but effective method. Try standing up and sitting down faster or do jump exercises like rope skipping. By performing power movements quickly and returning to the starting position slowly, you can strengthen your inner muscles. Even a small change in your regular exercise routine can make a big difference.
3. Use Compression Bandages: A Scientific Training Secret
Try wrapping compression bandages around your thighs, hips, and calves, where the inner muscles are mostly located. This method, known as ‘Blood Flow Restriction Training,’ creates an anaerobic environment to develop your inner muscles more quickly. It is a technique used in rehabilitation exercises and athlete training. Your muscles will grow and strengthen, and the accumulation of waste products like lactic acid will stimulate the secretion of growth hormones.
You Can Do It!
Start practicing the three methods above right now. Strengthening your inner muscles becomes more important as you age. Start now to protect your health and enjoy a lively old age. If you consistently practice these three methods, you will surely feel the change. Squats, increasing exercise speed, and using compression bandages are all easy. Start now for a healthy old age!