Most people are not too sure of their core muscles. And they end up training their abs or spinae not knowing that core muscles contribute all those muscles and many others. The core exercises for women over 50 are good for improving their fitness.
Considering the core muscles, there are various core exercises for women over 50 that help them stay fit. As such, they can choose from various exercises to target those muscles in different ways. The following paragraphs give a list of different core exercises. For instance, there are low impact exercise, core strengthening, abs exercises, and more.
Core Strengthening Exercises For Women Over 50
Core exercises for seniors are important. You might not be sure how to locate the core muscles, but you should keep in mind that the core does not only include the abs. The core muscles involve muscles in your midsection such as obliques, traverse abdominis, lower lats, and erector spinae. Hence, if you decide to do core exercises for older adults, you should consider exercises that target the muscles mentioned above.
There are many core exercises. However, not all of them can be core exercises for women over 50. More so, not all the exercises can be good for strengthening your core. Below are the core strengthening exercises;
- Bird dogs
- Planks
- Abdominal crunch
- Bridge
- Superman
Low Impact Core Exercises For Women Over 50
You now know your core muscles, but you might not know the meaning of low impact exercises. Low impact exercises involve activities that do not strain your body muscles. You might be doing some of these exercises daily but not feeling any pressure.
Low impact exercises are good for women over 50 because they don’t give them more pressure when exercising. However, the low impact exercises have a great impact as well. They can make the core muscles stronger. Additionally, the low impact exercises can help the elders shed off some fat.
However, with low impact exercises, you need to go an extra mile to realize the positive results. If you want to strengthen your core, you will have to do more reps of whichever low impact exercise you will be doing. Below are some low impact core exercises for women over 50;
- Plank hold
- Supine toe tap
- Medicine ball twist
- Bicycle crunches
- Hip lift
Body Weight Core Strengthening Exercises For Women Over 50
Body weight exercises are those that you do rely on your body resistance. However, it might be difficult for some other seniors to do bodyweight exercises. But there are a lot of bodyweight exercises that you can choose from to strengthen your core muscles. It may depend on your ability and fitness, but you won’t be short of bodyweight core strengthening exercises.
Below are the different bodyweight core exercises that you can choose from to strengthen your core muscles;
- Oblique crunch
- Seated scissor kick
- Mountain climber
- Bird dog
- Russian twist
Easiest Core Building Exercises For Women Over 50
Low impact exercises are some of the easiest exercises that can be done by women over the age of 50 years. However, some people may find those exercises difficult to do them. But there are a lot of easy exercises that the elders can choose from, to target their core muscles. Yoga core exercises are some of the easiest exercises that you can do.
Building core muscles is possible for women over 50 years of age. And it can also be done through the easiest exercises. What matters is to know which exercises to do for muscle mass building. More so, you should also know how much you should do those exercises.
For instance, if you are doing low impact exercises, you may need to do more reps to build core muscle mass effectively and faster. But if you are doing high impact exercises, you can always do a few reps but realize great results.
Most importantly, easy exercises can be found in low impact, medium impact, and high impact exercises. Being easy does not mean it has to be always a low impact exercise.
- Warrior crunch
- Stability ball crunches
- Twists
- Sit-ups
- Bird dog
Exercises To Build A Weak Core For Women Over 50
Having weak core muscles may make it difficult to even do day to day activities. But you can always do different exercises that are good at strengthening those muscles. Some core strengthening exercises include leg lifts, bridge, seated side bends, and more. If you cannot train alone, you can always do partner core exercises such as partner bicycle crunches, squat and twist, partner leg throws, and more.
Stomach Flattening Exercises For Seniors
As an elderly, you also deserve that summer body. Having a flat stomach also help you to wear your favorite clothes without being ashamed of the big stomach. Therefore, seniors can also work on flattening the stomach.
Besides that, it is healthy to have a flat stomach. It might mean that you have to reduce stomach fat. More so, you have to do exercises that will make the stomach muscles stronger. You can try the following exercises to make your stomach flat;
- Curl-ups
- Crunches
- Sit ups
- Standing mountain climber
Exercises For Belly Fat Female Over 50
It might be easy to gain belly fat but getting rid of it might be difficult. But you can get rid of the belly fat even if it might take more time to melt it. There are different exercises that senior females can do to shed off belly fat. With the right exercises for melting fat, women over 50 can also manage to have flat tummies with great abs.
- Sit-ups
- Cycling
- Russian twists
- Crunches
5 Minute Ab Workout For Over 50
Abs are part of the core muscles. But there are many exercises that you can do to focus on your abs muscles. Having great abs muscles means that you have to melt some fat in your stomach to reduce fat around that area. As for people over 50, it is also possible to maintain a flat tummy.
However, to attain positive results you must be consistent in your training. For instance, if you decide to focus on your abs, you should make sure that you have a good workout plan. This is an example of a 6-minute ab workout that you can give it a try as someone over 50 years old;
- Reverse crunches
- bird dog
- Russian twist
- V-ups
- Toe touches
You can dedicate 45 seconds to each exercise and make sure that you stretch properly. For instance, you can stretch in between the exercises.
How To Get A Flat Stomach At 50 Years Old?
As you work on having a flat tummy, exercising only will not make you reach your destination. You have to consider various things to achieve a flat tummy as a 50-year-old. Your lifestyle is more important, and it contributes a lot when it comes to shaping up your body.
Therefore, you should have a workout plan that you abide by. Make sure that you do the exercises that will make you burn fat and lose calories. In addition to that, the exercises must strengthen and tone your stomach muscles.
Besides exercising, the food that you eat also contributes to flattening your stomach. You can consult a specialist if you are not too sure about a diet that can help you lower fat accumulation in your stomach. More so you can always visit online sources to get ideas on dieting.
As you work on having a flat tummy, you should at least try to cut down on carbs intake. Refined carbs will not help you to have a flat tummy but will increase fat accumulation. More so, make sure that you also go easy on alcohol.
Sugary foods are also not good for your body especially if you want to have a flat tummy. Additionally, foods with trans fats will not do any favor when you are fighting fat accumulation. Most importantly, make sure that you stay away from junk foods and follow your meal plans properly.
You should be asking yourself; what am I going to eat? You should be conscious of every food that you eat. However, you will not regret eating fiber foods. Such food improves your digestive system and helps your body to lower unnecessary fat accumulation.
Eating a high protein diet is also healthy when you are trying to have a flat tummy. Vegs, fruits, and adequate water in your diet are also healthy. Additionally, you may consider a keto diet to rescue yourself.
Exercising and a healthy diet are also not enough to make you have a flat tummy. You should be stress-free. Make sure that you rest and have a great sleep.
Core Strengthening Exercises For Seniors
Your core muscles are important because they bind a lot of muscles. If your core is not stronger, you might find it difficult to move your body properly. As you grow older, the core muscles weaken and affect your posture.
Interestingly, there are various exercises that you can do to make your core muscles stronger. Seniors may prefer low to medium impact exercises. Below are the exercises that can be done by seniors to strengthen the core muscles;
Final Thoughts
Core exercises play a major role in keeping the seniors fit. Core muscles are connected to some main muscles such as erector spinae. Such muscles are important to keep you walking upright and fit.
As such, core muscles are very important. And you can do various core muscles. For example, you can do strength, balance, bodyweight, and many others.
It is good to do various core exercises to make your body fit in various angles. And most importantly, you should know the core exercises. Remember core muscles consist of abs, erector spinae, obliques, and more.
Therefore, make sure that you don’t do exercises that focus only on abs, but target the entire core muscles.
Let’s share experience; which core exercises would you recommend for senior women.