New Year’s Challenge: Build a Stronger Core With Yoga

Kick off the week with core strengthening! Today’s yoga video will help you improve your stability and posture.

Keep up with the Strong Body, Strong Mind, Strong You Challenge here and on our Facebook page.

Welcome to Week 4! We’re kicking it off with the centerpiece of good fitness: your core muscles. A strong midsection supports your spine and pelvis, which are involved in just about every movement you make, whether it’s lifting the laundry basket, walking around the grocery store, or just turning around to glance behind you.

A more muscular middle improves balance, mobility, energy levels, and it lowers your risk for neck and back pain, too. And while those advantages are ideal for everyone, they’re especially beneficial as we age.

Science bears this out: Research in the Journal of Physical Therapy Science looked at the difference between older people who did core strengthening exercises for eight weeks and those who did exercises that didn’t emphasize core moves.

At the end of the two months, the core group had significantly more improvement in overall stability and posture. Researchers concluded that this could offer a range of perks in terms of balance, flexibility, and mobility.

And the good news? No sit-ups or crunches are required.

Get and stay fit with SilverSneakers! Choose from dozens of different Community classes, visit a participating fitness location, or join one of 20+ SilverSneakers LIVE online classes. Check your eligibility here. 

How to Use the Core Stability Yoga Flow

For today’s activity, trainer Shannon Thigpen offers an easy-to-follow yoga flow. In just a few minutes, you’ll be on your way to a stronger core and all the benefits that come with it.

All you need are comfortable clothes and a mat. Press play to follow along as Thigpen guides you through six basic yoga poses. As you go, she will provide options to modify the movements according to your comfort level and ability. All of these poses can be done while seated in a sturdy chair.

Aim to do this yoga flow two to three times a week. Here are the poses:

As always, safety is key. Get your doctor’s OK before beginning a new exercise program. If you have a chronic condition (including osteoporosis), balance issues, or injuries, talk to your doctor about how you can exercise safely.

Love this and want more? Take a SilverSneakers Yoga Class!

SilverSneakers offers three types of yoga classes that are designed for older adults:

SilverSneakers Yoga is a 45-minute class that is truly beginner friendly. You’ll be guided through a series of seated and standing yoga poses designed to increase flexibility, balance, and range of motion. It makes a great complement to an active lifestyle, or as a way to gently ease into movement — no matter your goals. It’s offered both in-person at participating SilverSneakers fitness locations (review the gym’s schedule for exact times), or online with SilverSneakers LIVE.

SilverSneakers Yoga Flow is a 45-minute advanced class that is for those who are more familiar with yoga. You’ll move your body through mat-based flowing yoga postures to increase strength, flexibility, and breath awareness. It’s offered online with SilverSneakers LIVE.

SilverSneakers Yoga Pilates Fusion combines the best of yoga, Pilates, and barre in a 30–45-minute mind-body mat workout. You’ll build endurance and flexibility. It’s offered both in-person at participating fitness locations (review the gym’s schedule for exact times) and online with SilverSneakers LIVE.

Check Your SilverSneakers Eligibility Instantly

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

Not eligible for SilverSneakers? You can still get 200+ free SilverSneakers On-Demand videos and stay in touch with us by creating your online account.