6 exercises to strengthen your abs while walking after 50

Get stronger on your way by adding these moves to your next cardio session.

Your abdominal muscles have an important function. They keep you balanced and stable while protecting your spine. Your abdomen, back and pelvis are important strengthen your core. They allow you to easily lift, walk, bend and do exercises every day.

Now that you know how important abdominal strength is, let’s find out how you can maintain it. To begin with, we talked to him Coach Amanda GrimmQualified Personal Trainer, Running Coach and Sports and Therapeutic Massage Therapist with a Bachelors Degree in Sports Science.

“After age 40, muscle mass naturally declines, so it’s important that we factor in activities for strength and endurance,” explains Grimm. “As a sports massage therapist, I love many of my over 50 clients walking exercises“They’re great for gradually building fitness, are less stressful on the joints and can be a great way to keep fit alone or with friends.”6254a4d1642c605c54bf1cab17d50f1e

Below are six exercises that can help tone your abs while walking after 50.

Heavy steps

A simple way to turn your walk into a productive strength session? Add some weight! According to Grimm, you can do it wearing a weighted jacketcarrying dumbbells, or even holding heavy water bottles. You can also tie some ankle or wrist weights.

“Just make sure you have the same on each side,” he stresses. “The extra weight keeps your core aligned and balanced as you walk. Muscles worked: glutes; back extensors.”

Step by step

Grimm says the step-up motion engages your core stabilizers, hamstrings, hamstrings, hamstrings, and quads.

1. Stand tall.
2. Take a gentle step forward with one foot.
3. Raise your hands to shoulder level.
4. Slowly twist from the waist, turning your trunk toward your front leg and notice that the movement stops feeling flat.
5. Return to center.
6. Repeat on the other side.

Road punches

“Doing this while walking automatically engages your core muscles to keep you straight and level,” says Grimm. “Muscles worked (including) the chest and transverse abdominals.”

1. Start moving forward.
2. Make a light fist.
3. Bend it in front of you, switching hands and locking your elbows.

Step with knees up

“Your core muscles are responsible for balance on each leg, keeping you stable as you lift and lower,” Grimm tells us. “Muscles worked (including) lower back and hip flexors.”

1. Start walking.
2. Raise one knee to hip height.
3. Hold on a moment.
4. Lower in a forward motion.
5. Repeat and continue to switch legs.

Standing knee to elbow

“Just like squats and lunges, you’ll work leg raises into alternate steps,” says Grimm.

1. Start with your feet hip-width apart and hands behind your head, elbows wide.
2. Activate your core and lift your left knee toward your left elbow as you press your torso to the side and keep your chest high.
3. Use to lower the control.
4. As you press your torso to the side, lift your right knee toward your right elbow. Make sure to keep your abs active.
5. Continue to alternate sides as you go.

Side taps

“This opens up your hips while challenging core stability through lateral movements,” says Grimm. “The muscles worked include the obliques and the outer core.”

1. Start by taking a wide, comfortable step to your right.
2. Pull your left leg to the right to touch your right.
3. Return to center.
4. Repeat on the left side and continue alternating.

Alexa Mellardo