Want to have the slim build and graceful stance of a yoga or Pilates instructor? The foundation is sound posture. However, good posture We know this is not easy to come by especially when you are getting older. So, how do you improve your posture in your 70s?

Posture is an emotive topic, especially for people in their 60s. With diseases catching up most people tend to lose focus on taking care of their bodies and just settle into living each new day as it comes.

We are here to tell you don’t lose hope just yet. there is so much fun in your 60s you can still live and enjoy.

Focusing on core-strengthening workouts can help your posture the best because your core is made up of your abdominal and low back muscles, which link to your spine and pelvis.

Some of these muscles cause your spine to flex, stretch, or rotate, which moves your torso. Others maintain the natural, neutral alignment of your spine and pelvis. Only a few of these muscles were utilised during traditional sit-ups, frequently with a jerky motion. To get the most out of your workout, today’s yoga, Pilates, and core-specific fitness programmes target your entire core with slow, controlled movements.

Your Exercise Programme

Make a habit of performing these exercises to improve your posture. It’s important to exhale forcefully and contract your abdominal muscles as you exercise; this is a fundamental Pilates and yoga technique.

1. Single-leg extension as a core stabiliser

It’s Benefits

This exercise teaches your core muscles to cooperate in stabilising your pelvis.

Lie on your back with your knees bent, your feet flat on the ground, and your hands behind your head in the starting position. Curl your head up off the floor while pressing your low back into the ground.

The Movement

With a forceful exhalation, draw your navel up and towards your spine. Extend your other leg straight at roughly a 45-degree angle off the floor while slowly pulling one knee into your chest and maintaining your low back down to the floor. Keep your low back on the floor and your abs tight. Extend your leg higher towards the ceiling if your low back arches off the floor. Change legs. Five to ten extensions at first, one on each side.

Increase the difficulty by pulling both knees into your chest and extending both legs straight out to a 45-degree angle while maintaining a flat back. Alternately, stretch overhead with both of your arms in the opposite direction from your legs as you extend your legs.

The New Crunch

Its Benefits: This exercise, which is also known as a “curl-up,” targets the rectus abdominis (the six-pack muscle) and the obliques (the muscles that circle your waist in a diagonal direction and rotate your torso).

Starting Position: Lie flat on your back with your feet flat on the floor and your knees bent. Grasp the floor with your low back. If it doesn’t strain your neck too much, put your hands behind your head or extend your arms towards your knees.

The Movement: With a forceful exhalation, draw your navel up and towards your spine. Slowly lift your shoulders and head off the floor. Hold before gradually descending once more. repeat three times.

Step one leg straight out and at a 45-degree angle towards the sky to increase the intensity. Alternatively, stand with your shins parallel to the floor and lift both of your legs off the ground.

3. Yoga Sit-Up / Pilates Roll-Up

Its Benefits: This exercise targets your rectus abdominis, obliques, and transverse abdominis, the deepest core muscles that draw your stomach in and up towards your spine like a corset.

Starting Position: Lie on your back with your feet flexed, your legs straight, and your arms overhead. Grasp the floor with your low back.

The Movement: With a forceful exhalation, draw your navel up and towards your spine. Roll slowly up, lifting your arms, shoulders, and head off the floor as you roll up each vertebra until you are sitting erect with your abs still tucked in. 

Roll back down gradually. Add more reps as your core becomes stronger, repeating three to five times.

Cross your arms across your chest as you roll up to increase the difficulty.

Read 6 ways to build stamina and endurance

4. Crossover

Its benefits: This exercise targets the obliques while working the entire core.

Starting Position: Lie on your back, bring your knees into your chest, elevate your chest off the floor, and place your hands behind your head. Keep your low back firmly planted on the ground.

The Movement: With a forceful exhalation, draw your navel up and towards your spine. While extending your other leg straight and turning your torso towards the bent knee, pull one knee into your chest. 

Slowly switch legs, bringing the other knee to your chest, turning your torso in that direction, and lifting the other leg off the ground. Five to ten times, increasing as your core becomes stronger.

Increase the Intensity: Your core will have to work harder the closer your straight leg is to the floor. Aim to lift your leg just a few inches off the ground while maintaining a flat lower back.

5. Back extension in Cobra Pose

Its benefits: This exercise develops the low back muscles and the erector spinae, which expand your spine and keep you from slouching.

Starting position: Start by lying on your stomach with your palms flat on the ground close to your ribcage. Put your feet flat on the ground and extend your legs straight behind you.

The Movement: With a forceful exhalation, draw your abdominal muscles inside and upward towards your spine. Using solely your back muscles, lengthen through your spine and steadily lift your head and chest off the ground. To press up, avoid pressing your arms into the ground. Keep your hips firmly planted on the ground and relax your neck muscles by looking down at the ground. Slowly descend once more. Add extra reps as your lower back becomes stronger by repeating three to five times.

Intensify Your Work: Long arms extended in front of your head. Straighten your elbows.

Pledge Pose

Its benefits: This exercise works your shoulder and back muscles as well as your obliques and transverse abdominis.

Starting Position: Start with your palms under your shoulders while on your hands and knees. Set yourself up like the top of a pushup by extending both legs straight behind you with the toes tucked under. To avoid “swaying back,” tuck your stomach in and look at the ground.

The Exercise: Maintain a plank position until you become exhausted. Take a break, then repeat. To prevent your low back from sagging when you exhale, keep your abdominals tight and raised.

Intensify Your Work: Instead of using your hands to balance, use your forearms.

Tips and Safety Measures

As you work out, pull your abdominal muscles in and up towards your spine. Work slowly and deliberately, inhaling naturally and without holding your breath.

Based on your current level of core fitness, adjust the number of repetitions and sets you perform.

Core-strengthening exercises can help with posture, symptom relief, and pain prevention if you suffer from minor back pain. Before beginning any workout programme, consult your doctor if you have a serious back injury, are out of shape, or have other medical issues. Some workouts might not be advised.

Stop engaging in any activities that aggravate discomfort or cause it.