Back exercises after 60: 6 Pilates moves

Getting rid of excess belly fat is important to your overall health and well-being.

As you age, it’s natural to lose muscle mass if you don’t take the necessary steps to maintain it. That said, even those who eat a nutritious diet and stay active may notice changes over time because aging affects body composition, not just your weight. One common change is belly fat—and it’s important to your long-term health and well-being.

“Belly time becomes more common after age 60 due to a combination of hormonal, muscle and age changes, not just due to weight gain,” he explains.

Nicole Lopez-LambertiCertified Pilates Instructor and Founder and CEO of NuPilates. “Testosterone levels drop in women in their 30s, which leads to a decrease in muscle strength and muscle mass. After menopause, estrogen levels drop, causing the body to store more fat around the belly than in the hips and thighs. At the same time, women naturally lose muscle mass, which slows metabolism and supports the body’s core capabilities.”

An the belly of the apron– or panniculus – with serious health problems, such as cardiovascular diseases, metabolic syndrome and type 2 diabetes. To get excess belly fat It can also put pressure on your lower back.6254a4d1642c605c54bf1cab17d50f1e

“Questions around main force and abdominal support come up almost every day with my clients, especially those who have had children or are entering middle age,” says Lizzie GundersonFounder of LIZZIEVSTHEWORLD, a Pilates coaching business that helps women move better and feel stronger. Gunderson is certified in Balanced Body 1, 2 & 3 Mat Pilates and she coaches from Bloomington, IN and Indianapolis, IN.

“My approach is always about building real strength, not chasing quick fixes or promises of a ‘flat stomach’. When the deep core works well, posture improves, movement becomes easier, and the entire midsection is better supported,” adds Gunderson.

We’re here to share six daily exercises you can add to your routine that can help you tone your abs after 60 faster than yoga.

Heel slides

“It’s one of my favorites because it trains the deep core to engage as the legs move. It’s gentle, accessible, and creates the kind of stability that goes into everyday life,” says Gunderson.

1. Begin by lying on your back with your feet on the mattress.
2. Place your hands at your sides and gently press your back into the mattress.
3. Slide one heel to your side before extending it.

Glute Bridges

“Strong glutes take pressure off the back and help improve pelvic alignment. Many people think of core exercises as abdominal exercises, but your hips and hamstrings play a huge role in supporting your midsection,” Gunderson says.

1. Begin by lying on your back with your knees bent and feet flat on the bed, arms at your sides and palms facing you.
2. Press through your heels so that your body forms a straight line from head to heels.
3. Close your mouth, hold at the top for a moment.
4. Return your legs to the starting position.

Bird-Dog

“This movement challenges balance, coordination and core control all at once. It strengthens the muscles that stabilize the spine without putting unnecessary stress on the back,” notes Gunderson.

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.

Side plank

“The lateral body is often overlooked. The lateral planks provide deep support and stabilizers that are essential for posture, balance, and everyday movement,” says Gunderson.

1. Begin by lying on your side and placing your elbows under your shoulders.
2. Your feet should be together.
3. Lift your feet off the floor so that your body forms a straight line from your head to your feet.
4. Keep at the appointed time.

Criss Cross Pilates

1. Lie on your back and bend your knees and hands behind your head.
2. Lift your head, neck and shoulders off the mattress.
3. Extend your right leg at a 45-degree angle to bring your right elbow to the opposite knee.
4. Then, extend your left leg, twisting your body to bring your left elbow to your right knee.
5. Continue to switch controls.

Double length

As you age, it’s natural to lose muscle mass if you don’t take the necessary steps to maintain it. That said, even those who eat a nutritious diet and stay active may notice changes over time because aging affects body composition, not just your weight. One common change is belly fat—and it’s important to your long-term health and well-being.

“Belly time becomes more common after age 60 due to a combination of hormonal, muscle and age changes, not just due to weight gain,” he explains.

Nicole Lopez – Lamberti, Certified Pilates Instructor and Founder and CEO of NuPilates. “Testosterone levels drop in women in their 30s, which leads to a decrease in muscle strength and muscle mass. After menopause, estrogen levels drop, causing the body to store more fat around the belly than in the hips and thighs. At the same time, women naturally lose muscle mass, which slows metabolism and supports the body’s core capabilities.”

Apron belly – or panniculus – is associated with serious health problems, such as cardiovascular disease, metabolic syndrome and type 2 diabetes. Carrying too much belly fat can also put pressure on your lower back.

Lizzie Gunderson, founder of LIZZIEVSTHEWORLD, a Pilates training business that helps women move better and feel stronger, says, “Questions about core strength and abdominal support come up almost every day with my clients, especially those who have children or are entering middle age.” Gunderson is certified in Balanced Body 1, 2 & 3 Mat Pilates and she coaches from Bloomington, IN and Indianapolis, IN.

“My approach is always about building real strength, not chasing quick fixes or promises of a ‘flat stomach’. When the deep core works well, posture improves, movement becomes easier, and the entire midsection is better supported,” adds Gunderson.

We’re here to share six daily exercises you can add to your routine that can help you tone your abs after 60 faster than yoga.

Alexa Mellardo