Ab exercises to strengthen your core after 55

Melt away unwanted belly fat with these classic moves for your abs.

As most people get older, they like to see certain things. You know, like their retirement account, free time to spend with their friends and loved ones and family. Unfortunately, your gut probably thinks it belongs on this list too. Between hormonal changes, muscle loss and possibly less physical activity, this area of ​​the body tends to gain extra weight.

We with Karen Ann Canhamdirector and founder Karen Ann HealthA certified wellness coach and nervous system specialist with nearly two decades of experience in the wellness space, here to help five classical exercises that can help shrink your belly after 55

“First of all, it should be noted that no abdominal exercise can directly “reduce belly fat” because it is physiologically impossible to reduce fat. However, some basic classic exercises can strengthen the abdominal muscles, improve posture, and improve the appearance and function of the middle,” said Canham. “I chose these exercises because they train both the superficial abdominal muscles and the deeper stabilizing muscles that support posture, balance and spinal health. They are also more engaging and stable for adults over 55 than sedentary routines.”

Modified crunches

“Modified crunches strengthen the rectus abdominis and put less stress on the neck and back,” Canham tells us.

1. Lie on your back, bend your knees and place your feet flat on the board.
2. Place your hands lightly behind your head.
3. Brace your core and press your back into the mat.
4. Take a deep breath.
5. As you inhale, lift your head, neck and shoulders off the floor.
6. As you squat, pull your ribcage to your side.
7. Use to lower the control.
8. Do 2 to 3 sets of 10 to 15 repetitions.

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Raising the bent leg

“The bent-knee leg focuses on the lower part of the abdominal wall, improving core control,” explains Canham.

1. Lie on your back, bend your knees and place your feet flat on the board.
2. Place your arms at your sides, palms facing down.
3. Brace your core and press your back into the mat.
4. Lift your legs so that your knees are bent to 90 degrees.
5. Bend your knees as you gradually raise your thighs toward your chest.
6. Hold briefly at the top before lowering.
7. Do 2 to 3 sets of 8 to 12 repetitions.

Dead steam

“Dead crunches strengthen the deep core stabilizers while protecting the spine,” notes Canham.

1. Lie on your back, stretch your arms toward the ceiling and raise your knees in a table top position.
2. Press your back into the floor and engage your core.
3. Lower one arm and the opposite leg for a count of 3 seconds.
4. Return to the starting position.
5. Repeat on the other side and continue alternating.
6. Perform 2 to 3 sets of 8 to 10 repetitions on each side.

Bird-Dog

“Bird dogs build stability, posture, and core coordination,” says Canham.

1. Start from all four sides.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the starting position.
4. Switch sides and continue switching.
5. Do 2 sets of 8 to 10 repetitions on each side.

Forearm plank

Canham notes that “handstand planks strengthen the entire core, including the transverse abdominals, back, and spinal stabilizers.”

1. Assume an arm plank: Place your hands on the floor with your elbows under your shoulders and your hands parallel to your body, shoulder-width apart.
2. Keep your body straight from head to toe.
3. Activate your core, legs and hamstrings.
4. Perform 2 to 3 repetitions of 20 to 45 seconds.

Alexa Mellardo