A certified trainer’s 5 morning exercises will flatten your abs better than a long workout.
I’m Annie Landry and I help women over 35 live their best lives and achieve their unique goals. fitness coaching and proper nutrition. One thing I keep hearing from my clients is that belly fat seems to come back in their forties no matter what they did before.
Here’s why. Belly fat it naturally increases during perimenopause, which usually begins sometime after age 35. Perimenopause is the window before menopause, and the average age at which American women reach menopause is 51. During this time, hormones change and the body recalibrates, which is why so many women struggle with or maintain the changes in shape.
The five exercises below aim and strengthen the coreand because they are compound movements, they also increase calorie burn. Combined with supportive nutrition and adequate sleep, they can help you deal with stubborn belly changes that often appear in your mid-40s. Always consult a health care professional before starting any new exercise program and make adjustments as needed based on your fitness level and injury history.
Beats up and down
Lie on your back and raise your legs up to 90 degrees. Gently rotate the legs laterally so that the knees and toes are turned away from the body to about 45 degrees. Then, holding the inversion position, cross one ankle in front of the other as you slowly lower the feet to the floor. Do not put your feet on the floor. Aim to cross the legs eight times on the way down to the floor, then squat another eight times as you slowly return the legs to 90 degrees. If your strength and flexibility allow, repeat this sequence three more times.
Keep your back flat on the floor and never arch during the exercise. This ensures that you attract your core.
To modify, lower both legs at the same time in a parallel position. Don’t rock or arch your back, but make sure the movement is slow and controlled.
Step feet with a fluid twist
Lie on your back and raise your legs up to 90 degrees. Gently rest your head on your palms, elbows out to the sides. Drop one right leg toward the floor and just walk up as you lift your shoulders off the floor and make a 90-degree oblique turn toward the leg.
For maximum benefit and leg muscle engagement, keep both legs straight throughout the exercise. Make sure the elbows don’t drop during the twist as you want to keep the chest open. This will help you target your abdominal muscles. The back should never arch.
For variation, you can bend one or both knees and place your foot on the ground to reduce the intensity of the exercise.
Glute pulls with leg raises
Lie on your back, bend your knees and place your feet firmly on the floor. Using your glutes, lift your hips toward the ceiling. Raise one leg up to 90 degrees, toe pointing toward the ceiling, keeping the pelvis level. Lower your right leg toward the floor, then turn your leg back to 90 degrees. Repeat 8 times. Then switch legs.
For a change, skip the leg raise.
Planck rocks
Assume a plank position, keeping a straight line from the crown of the head through the heels. Don’t let your stomach drop. Arch your back and keep your shoulders down and away from your ears. Keeping this alignment, shift your weight to your hands and then return to your starting position. Repeat 12 times.
Boards with hip taps
From a forearm plank position, rotate the torso to touch the right index bone toward the floor, then return to a neutral forearm plank position. Repeat on the other side. Make sure the core remains engaged and the belly never sinks to the floor. Keep the shoulders away from the ears and activate the back muscles. Try to do two sets of 10.
Always listen to your body and remember that you can only do the recommended number of repetitions. These exercises are challenging and complex, so pay attention to your form to reduce the risk of injury and improve your overall results. You should feel an increase in strength and see results within three to four weeks.
Annie Landry, MA, NASM-CPT, CES, CNC, BCS, VCS, AFAA-CGFI
Founder, collective of the creative movement Read more about Annie
