3-Minute Pilates Core Workout

Por los editores de SilverSneakers |

Core strength is at the heart of every movement you make. Build power and stability in your core with these simple Pilates exercises.

Whether you're in a SilverSneakers class or you're doing any everyday activity - even getting into and out of bed-you'll be using your core muscles. These aren't just your abs, they're all the muscles that wrap around your center to stabilize your spine and support your movements.

That’s why putting some core-specific moves into your fitness mix is a great idea, says senior fitness expert Larysa DiDio.

To make these daily activities a breeze, functional core strength is key. Enter Pilates. This gentle form of exercise is one of DiDio’s favorite ways to build a stronger more stable base. “The exercises are incredibly practical and can help you stay independent and active as you get older,” she says.

In fact: Studies show that older adults who do Pilates regularly experience gains in strength, balance, and reaction time, compared with those who don't do Pilates. Many of the studies have people doing 60-minute sessions weekly, but you don't have to commit to lengthy routines to see benefits. DiDio says you can see improvements in strength and stability with just a few minutes a day. These three moves are a great place to start.

How the 3-Minute Pilates Core Workout Works

You can perform these moves with or without shoes on, whichever is safest and most comfortable for you. You just need a little floor space and a mat. ¿No puede hacer ejercicio sobre el piso? Try the exercises on your bed. Or, check out this 10-minute seated core workout.

¿Listo para comenzar? Just press play and follow along. Como siempre, la clave es la seguridad. Los ejercicios aquí podrían ser distintos o más avanzados que los de que aplicará en una clase SilverSneakers. If you have a chronic condition, balance issues, or injuries, talk to your doctor about how you can exercise safely.

Once you're familiar with the movements, gradually increase the amount of time and frequency. The exercises are gentle and safe enough to do every day.

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Mejore su ejercicio de torso: dos clases de SilverSneakers que puede probar 

Once you’ve tried Larysa’s workout, consider signing up for a SilverSneakers Classic strength and endurance class at your participating SilverSneakers fitness location (review the gym’s schedule for exact times). Or check out one of our newer SilverSneakers LIVE classes—the 15-minute Core Conditioning Basics Express workout. Vea la programación más reciente y RSVP las clases aquí. Cada uno de estos ejercicios le ayudará a aumentar la fuerza muscular y ganar confianza. 

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SilverSneakers members can go to thousands of nationwide gyms and fitness locations, plus take SilverSneakers LIVE online classes that are designed for all fitness levels and abilities. If you have a Medicare Advantage plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here. 

Already a member? Get your SilverSneakers member ID and exclusive fitness and wellness content by activating your online account here.

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