10-Minute Core and Back Strength | SilverSneakers

There's a reason that back and belly exercises are so popular. Strengthening your core makes every move you make easier and safer. This workout is designed to build a strong center that'll keep you stable, whether you're on a walk, lifting a bag of groceries, or grooving on the dance floor. But before we get started, have you heard about SilverSneakers Live? We have the workout you've been looking for. From cardio to tai chi, and from flexibility training to strength training. Click on the first link in the description box below to check your eligibility. So grab a set of hand weights and one heavier weight, and let's get right into the workout. Let's start with a Pilates-inspired movement. So a movement based on the hundred. Bring the arms up to the front, shoulders down, feet a little wider than hip distance apart, and just pump. Inhaling and exhaling. Activate from the shoulder to the fingertips. And stabilize your body so you're not swaying as you pump from the shoulder. All right. Now bring the hands down next to the hips and pump back. So try to stay strong and stable. Breathe easy. Inhaling. I'm gonna add some challenges. Bring the hands up front and pump. If you want to make it harder, bring the right foot forward. Tap and back. Try it again. How you doing? Relax your jaw. Keep pumping. Left toe forward and back. One more. And then bring the hands next to the hips and just pump. So you feeling strong? Let's do a little bit more core work. Step out to the side, right, and push off. Center. So we're working towards an open leg rocker. So use power and then decelerate. Stop yourself using your core. That's it. Your arms can go in a goal post. They can extend to the side. Or you can hinge at the hips and push. That's the hardest option. Try one more. Let's do the other side. So step out and push. That's it. So push for this open leg rocker. Kind of find your groove, how hard you have to push. Now I'm going to come to goal post to make this a challenge. Bracing your core. Belly button in and up. Now the hardest option, hinging at the hips. Do what works for you. That's it. One more. All right. Heels, right and left. We'll work into an easy march. More focused on core and balance. So lift side to side. Find stability. Use your core strength. Now a little double lift. Try it again on the right. A few more. Your toe can stay on the ground. Just make sure you feel like you're working hard. A few more on the right. I'm going to add another intensity option. Tapping or reaching forward. Two more. Remember, you can touch down or stay lifted. One more. Let's try that on the left. So a double lift. So it's like a single leg stretch. Are you ready for that elevated option? Here we go. It's okay to be a little wobbly. Your body's trying to figure it out. Be strong. Two more. Last one. All right. How are you feeling? Roll your shoulders. And then bring the shoulder blades open. And then squeeze them together. Two rolls. Head goes back. No tension in the jaw. Pick up a set of hand weights. And we'll work in the back and in the belly. Roll the shoulders forward, up, back. And down. So I'm going to bring the weights up to my chest. Step back, right. Squeeze the gluteals. And left. So think about the back body. That posterior kinetic chain. As you step back on the ball of the foot or on the toes. Let's focus on the right side. So step back. Squeeze the back body. Twist. Center. All right. Now, if you'd like, you can continue with these upright stance engaging movements. Or turn this into a lunge. Just take care of your knees. That's it. And I'm going to step ahead. One more. The front knee's right over the foot. All right. Step back left. Step back. And center. Really feel the back of the body. Two more. Abdominals in and up. Shoulders back and down. So support this stabilizing movement. All right. Add the twist to the right. Just make sure you're engaging the back of the body. I'm going to add lunges. You do what works for you today. Exhaling as you twist. Supporting this movement by bracing. Belly button in and up. All right. A few squats here. Hips back. Weights on the heels as the hips go back. That's it. So let's move into a wood chop. Feet about hip distance apart. Knees are over the feet. Weights on the right side. Squat. And then draw an X with the left hand. That's it. Initiate from your core instead of the shoulders. With one weight or both. Give it a try. What works best? The more bent your elbow is, the easier it is. So modify until it feels just right. Let's do the other side. So starting just with the right arm. Lift up and out. So you're drawing that X. Strong core. Do you feel your abdominals and your back? Drive your heels into the floor. And then weight the pinky toe side of the foot. And the big toe side. Two more. Last one. Okay. Our last movement here. It's called a suitcase carry. And I have a heavier weight. But it's something I can manage. I can hold and I can manage. So imagine you're holding a suitcase. A heavy suitcase on one side. Bring the shoulders even. Draw your abdominals in. And you feel how those deep stabilizers are being triggered. So find a place where you have room to walk. Shoulders back and down. Look straight ahead. And let's take a walk. You might have more room than I do. Turn and walk. Once you really feel this movement, you can start to walk faster at a faster clip. But keep the gaze ahead. You can perform this for a minute. Two minutes on each side. It'll make you feel stronger faster. All right. Switch hands. Suitcase goes in the other hand. Reset your posture. Look straight ahead. And then let's walk forward. Keeping the shoulders even. Drawing your abdominals in to support your back. So carry that heavy suitcase. Adjust your shoulders. Feel strong through the waist. Last lap. You can perform this quick belly and back workout every day to get the most from the workout. And for more movement motivation, check out the link below.