Top 3 Ab Exercises For Women Over 50

By on March 25, 2020
Ab Exercises

Women over 50 looking for alternatives to ab exercises that don’t involve the neck or lower back discomfort, we have you covered. Many women over 50 have lost a lot of muscle strength and tone in their abdomen. Many traditional ab exercises can be uncomfortable and ineffective.

Yes, we need to work muscles to the point of fatigue to transform them. It turns out there are so many effective ways to strengthen your abdominal wall and core muscles without experiencing pain in other parts of your body. 

Physique 57 movements engage my core but don’t involve flexion in a way that compromises areas that were already weak. Effectively strengthening your core doesn’t have to be uncomfortable or time-consuming. Here are 3 easy ab exercises you can do anytime, anywhere.

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Strong, Lean, & Stable With Planks

Correctly executed, planks help sculpt an amazing mid-section and work your entire body and boost your cardio capacity. Good form is key to getting the best result. Key points include;

  • Elbows bent at 90 degrees
  • Both forearms placed firmly on the floor
  • Keep elbows lined up directly under your shoulders
  • Engage your abdominal and lower back muscles
  • Look straight down at the floor
  • Keep your feet together with only the toes touching the floor
  • Hold this position for 30 to 60 seconds

The Folded L

Standing glute exercises rely on core engagement for proper alignment and execution. The Physique57 movement method is known for the powerhouse glute exercises!

  • Face your chair or sturdy piece of furniture and place one forearm over the other.
  • Lean forward and let your head rest on top.
  • Walk your feet back so that they’re right underneath your hips. You should look like a capital letter L.
  • Soften both knees and then draw the right heel up towards your right glute and press your belly button in towards your spine. This is your starting point.
  • Press your leg up and down a few inches for 60 seconds. Repeat on the other leg.

Waist Line Toning With The Pretzel

The “pretzel” is a classic barre movement used to sculpts the glutes. This exercise is also a fantastic exercise for chiseling your waistline. Small, isometric movements deliver awesome results when done on a regular basis.

  • Sitting on the floor, bring your left leg in front of you with the left knee bent at a 90-degree angle.
  • Bring the right leg behind you, and bend that knee at a 90-degree angle
  • Turning your chest slightly left, lean forward and place one hand on each side of your left knee.
  • Draw your navel in towards your spine and lift your right leg off the floor.
  • Point the toes of your right foot and keep them higher than your knee. This is your starting position.
  • Lift and lower your right leg a couple of inches off the floor while maintaining the position of your upper body.
  • Try for 30-60 reps and then repeat on the other leg.

If any of this sounds confusing, you can always join the classes of Physique57 online through their Video on Demand platform. Here you can see the instructors performing the movements and be motivated!

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Top 3 Ab Exercises For Women Over 50