LIFESTYLE NEWS - Talitha Breytenbach, local sport scientist, wants to get our senior readers exercising to help maintain their strength, mobility and health.

Every week she adds a few more exercises that you can add to your programme. Incorporate them in your daily routine and feel the difference!

As we age, the muscles surrounding our vital organs weaken. The transverse abdominus is a flat muscle that acts as a corset, wrapping around the midsection, and compressing the abdominal contents. Age can cause this muscle to sag, creating a tummy in older adults.

It is also responsible for back pain, poor posture and lesser control during heavy lifting.

Activating the transverse abdominus during daily activities or during exercise will greatly improve core strength. To activate the transverse abdominus, lie flat on the back on a mat. There should be a small curvature in the lower back.

Pull in the abdominal muscles and press the spine gently into the mat flattening out the curvature of the lower back.

This simple movement activates the transverse abdominus and should be held throughout all the abdominal exercises demonstrated here.


Roll-up: Exhale while rolling the spine off the mat into a seated position. Inhale at the top. Exhale and slowly roll down to the starting position. Repeat 10-15 times.


Spine twist supine: Lie on a mat with the knees bent at 90 degrees and the lower part of the legs parallel to the floor. The knees should be over the hips. Open the arms to the side for added stability. Breathe in while lowering the legs to the one side. Exhale and bring the legs back to the centre. Repeat 10-15 times on a side.


Roll-up: Lie flat on the back with the arms stretched overhead and the palms facing each other. Breathe in while bringing the arms forward and lifting the head and chest.