6 minute morning routine for abs after 60

This quick regimen helps with deep core control and fat loss.

We are here with a small warning about aging: it can indeed be a glorious phase of life, but it is often accompanied by unwanted physical changes such as Stubborn belly fat. That’s why, in addition to your morning cup of joe, it’s important to add some targeted exercise to your routine to combat it.

Excess belly fat – especially visceral fatwhich is located deep within the abdomen – naturally occurs with age due to hormonal changes, slower metabolism and loss of lean muscle mass. As your metabolism slows down, your body burns fewer calories. The result? Excess fat around the waist.

The good news is that you can completely control the situation. Pee your cup of coffee and try this six-minute morning routine. To help you, we talked to him Jacob Siwickionline fitness coach and founder Civic Fitnesswhich has trained women through virtual fitness classes for over 10 years, with members ranging from 20 to 70 years old. Before starting Siwicki Fitness in 2020, Siwicki was a world-class 1% instructor at Equinox. Below, Siwicki shares a quick six-minute workout with clients in their 60s and 70s.

“The reason for this 50 crunch routine is simple. After the age of 60, the culprit is a weak abdominal arch. This is usually a loss of deep core control, the diaphragm shortens from stress and shallow breathing, and weak glutes allow the pelvic tip to move forward,” he said. “Classic exercises he did not reach any of them. I had a 60-year-old member who did this exact sequence five mornings a week for eight weeks and dropped two pant sizes without changing his diet because his pelvis settled and his midsection finally started working again.”

Perform each exercise for 45 seconds and rest 15 seconds between each movement.

Dead steam

1. Lie face up, stretch your arms towards the sky and lift your knees and bend them to 90 degrees.
2. Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
3. Return to center.
4. Then lower your right arm and left leg.
5. Continue to alternate.

Bird-Dog

1. Start from all four sides.
2. Extend your left arm and right leg, keeping your core tight.
3. Hold for 2 seconds before returning to the starting position.
4. Switch sides, keep switching.

Standing march with a deep pull in the stomach

1. Begin by standing tall with your legs apart by your sides and your arms at your sides.
2. Bring your left knee up to hip height, pausing momentarily at the top and keeping your core engaged.
3. Lower your leg and repeat with your right knee, holding it at the top for a moment before lowering back down.
4. Maintain steady posture and steady breathing throughout.

Glute Bridges

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1. Lie flat on your back, knees bent and feet apart, hands at your sides with palms pressed into the mattress.
2. Press through your heels as you slowly raise your hips until your body forms a straight line from head to heels.
3. Squeeze your legs and hold at the top for 2 seconds.
4. Slowly return your hips to the starting position.

Hold the bear

1. Start from all four sides.
2. Spread your fingers wide and press your palms firmly into the ground.
3. Engage your core and maintain a neutral spine.
4. Raise your knees so they are about 2 inches off the ground.

Slow 4-breath count

1. Lie on your back, bend your knees and place your feet flat on the ground.
2. Place your hands on the sides of your rib cage.
3. Breathe in through your nose for a count of 4 and feel your ribs expand as your belly fills with air.
4. Breathe in through your mouth as you pull your belly button toward your spine.

Alexa Mellardo