As you age, fluctuating hormones and a decline in muscle mass yield a slower metabolism and stored fat, particularly around the midsection. According to the Mayo Clinic, the problem is even more pronounced in women than men. However, women over 60 can regain the flat stomach of their youth by performing resistance exercises, engaging in cardiovascular exercise, reducing caloric intake to match their slower metabolism and simply by getting up and moving more, even if it's just a walk around the block, gardening or cleaning the house. Lose the fat on top and tone the muscles underneath for a slimmer waistline, even as you age, by performing this abdominal circuit on alternating days of the week.
Planks
Aging takes its toll on abdominal and lower-back muscles. Planks stabilize the core muscles, and spinal erectors preparing you for further abdominal training and help you chisel your midsection in the process. If you do not exercise regularly, begin in a modified plank position. Lie on the floor on your stomach with your forearms flat on the floor, hands in front of you. Push up, balancing on your forearms and elbows, making a straight line with your body from the tip of your head, down the length of your spine, to your knees. Keep your abdominal muscles held in tightly. Hold the position for as long as you can, breathing slowly. If this is too easy, balance on your toes instead of knees. Work up to three sets of 30-second poses.
Partial Boat Pose
This move, borrowed from yoga, strengthens abdominal muscles through isometric contraction--holding a position of muscle tension with little or no joint movement. The partial boat pose also strengthens the muscles of the lower back. Ultimately, your abdominal and lower back muscles keep your stomach held in and your posture perfect for a flat stomach at any age. Remember to breathe slowly as you perform the exercise. Sit on the floor on your bottom with your back straight and knees bent with feet flat on the floor in front of you, hands at either side of your hips on the floor for balance. Raise one or both legs--beginners may find two legs raised too challenging initially--keeping knees bent and pointing toes away from you. Slowly lean the torso back until you feel tension in your abdominal muscles. Hold the position for as long as you can comfortably. Work up to three sets of 30-second holds.
Russian Twist
Love handles plague even younger people, but become particularly more pronounced as you age. The Russian Twist tones the muscles of the lower abdomen and the obliques--which run along your sides--to create muscle definition, though you will still need to do cardio to lose the fat. Sit on the floor on your bottom with back straight and knees bent with feet flat on the floor in front of you. Hold your arms straight out in front of you at shoulder height. Keeping your back straight, lean back slightly to engage the abdominal muscles. Twist to your left and tap your hands to the floor. Twist to your right and repeat for a total of 15 repetitions. To make the move slightly more challenging, hold a light dumbbell or weighted medicine ball in your hands.
One Hundred
Target your entire midsection with this Pilates move for a flat stomach at any age. Lie on the floor on your back with legs raised straight up toward the ceiling, perpendicular to the floor. Raise your head, shoulders and hands slightly off the floor. If you have weak muscles in your neck, use a pillow to support your head. Lower your legs slightly until you feel a slight tension in your abdominal muscles. Flutter your arms for a count of 100, breathing steadily. As you become stronger, lower your legs to a 45-degree angle while performing this move.
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