The 5 best abdominal exercises for women after 50 years: effective ways to remove the belly

After the age of 50, many women begin to worry about the belly, which changes its appearance. But everyone wants to look attractive and feel good. Of course, age-related changes cannot be avoided, but they can be slowed down or reduced. In this case, physical exercises will help. How to exercise properly to feel alert, strong and confident after 50? Let’s find out together with a fitness trainer.

trainer with more than 20 years of experience, mentor of Evotren fitness school

“Working your abdominal muscles and toning your whole body is important not only in the context of external aesthetics, but also in terms of health. It will keep you from joint and movement problems in the future.”

Índice

Specifics of exercise

By the age of 50, a woman’s body is beginning to prepare for menopause or has already gone through this period. For some it is more pronounced and intense, for others it is less noticeable. But nevertheless, always at this age there is a decrease in the function of the sex glands and a decrease in the level of hormones, particularly sex hormones. That, in turn, affects metabolic processes, and this affects the tone of muscles and skin.

Before you start exercising, you need to consider a few things. First, for the appearance of the abdomen is responsible for the whole complex of muscles, including those that do not relate to this area directly. For example, lack of tone in the large gluteal muscle can lead to pelvic tilt, which, in turn, increases lumbar flexion and forms a bulging belly. It is important to train the whole body in a holistic way, not just the abdominal muscles. Secondly, training at this age should be aimed at increasing the elasticity of the muscles rather than making them stiff.

It is also important to strengthen them to support the musculoskeletal system. Your task is not to aim for cubes, but for the functionality of the abdominal area. When choosing exercises, give preference to those that will improve the work of abdominal and pelvic floor muscles, especially in terms of synchronized interaction between body segments.

You need regularity to achieve results. So make exercise a part of your routine, you need to exercise 3-4 times a week. Start with small and short sets of exercises, not forgetting the warm-up. Then gradually increase the number of repetitions and approaches.

Contraindicações

If a woman has everything in order with her health, she is allowed to exercise at any age. You can even say that training is an obligatory part of life. It is only necessary to consider your condition, sometimes it is worth reducing the intensity of classes or replacing exercises with simpler variations.

But, of course, there are also limitations, only a doctor can tell you about them with certainty. If there are any chronic diseases associated with age or menopause, consultation is mandatory. Any doubts – a reason to consult a specialist, because sports should not harm.

Exercises for the abdomen

As we have already said, it is best to perform exercises that will create and establish the balance of the musculoskeletal system. When exercising, it is important to improve control in various movements, upright posture and walking.

The first in this case will be the “dead bug” and its modifications, it has a great effect on the cortical muscles. Remember that you should start with the simplest variants, gradually increasing the complexity of movements. For example, at first you can move the opposite arm and leg to maintain balance, gradually moving to a variant with limbs on one side, and then add external resistance for an arm or leg.

Do not forget about the classic twists. When using this exercise, it is important to assess your musculoskeletal system beforehand to make sure that there are no imbalances in your posture, which can only increase in the process of performing it. Seek help from a knowledgeable fitness trainer or doctor.

You can also utilize the plank and the square exercise. Be sure to apply and variations for the abdominal muscles in the standing position, which will accustom you to maintaining tone in natural conditions. These can be variations of resistance kicks, rotational stuffed ball throws, and similar variations.

“Dead Beetle.”

Técnica

Lie on the mat, press your lower back and buttocks to the floor. Bend your legs at the knees and lift them up so that the thigh is perpendicular to the floor, and the calves – parallel. Extend your arms in front of you.
As you exhale, bring your right arm back toward the floor, but do not touch the surface. In parallel, extend your left leg along the floor, also without touching. Do not arch your lower back.
As you inhale, return to the starting position. Then repeat on the second side.

Classic twists

Técnica

Lie on the mat, press your lower back and buttocks to the floor. Bend your legs at the knees and rest your feet on the floor. Fix your hands behind your head, but do not press on the back of your head.
As you exhale, start twisting, pulling the upper part of the body away and directing it to the knees to the limit. Keep your lower back in place.
Ao inspirar, volte à posição inicial.

Plank

Técnica

Stand on all fours. Place your knees under your pelvis and your hands under your shoulders. Look in front of you, do not tilt your head. Keep your back straight, tense your abdominal muscles.
Alternately stretch your legs and put them on your toes. Keep your back straight. The body is one straight line from the heels to the top of the head.
Try to hold this position for as long as possible. If you feel your body starting to shift, return to the starting position. After that, do it again.
You can also perform the plank with the focus on the forearms.

“Square”

Técnica

Stand on all fours. Place your knees under the pelvis, hands – under the shoulders. Look in front of you, do not tilt your head. Keep your back straight, tense your abdominal muscles.
Put your feet on your toes, rest your toes on the floor.
As you exhale, pull your knees off the floor for a few centimeters. Keep your back straight. Distribute your weight evenly on the four supports.
Try to hold this position as long as possible. If you feel that the body begins to shift, return to the starting position. Afterwards, repeat again.

Standing side twists

Técnica

Stand up, straighten your back and straighten your shoulders. Fix your hands behind your head, but do not press on the back of your head.
Spread your legs shoulder-width apart, turn your toes outward.
As you exhale, pull your right leg out, bend it at the knee and lift it up to waist/chest level.
In parallel, point the elbow of your right hand toward the knee of the same leg.
As you inhale, return to the starting position. Repeat on the other side.

An active lifestyle is the key to longevity, ease and confidence in yourself and your abilities. Exercise and be healthy!