If you are a woman over the age of 60 and you want to reduce abdominal fat, you have a variety of exercises from which to choose. Before exercising, you need to consider any physical limitations that you might have and consult with a doctor or fitness professional to determine whether certain exercises should be avoided. If you have no injuries or conditions, then the question isn't what exercises you can do, but how many. Seniors typically do fewer sets and fewer reps, but a fit 60-year-old woman may be able to do more reps than a 20-year-old who isn't fit. In addition, combining these exercises with a cardio workout performed for 20 to 30 minutes, seven days a week, will help with your quest to flatten your abdominal region.
Crunch with Alternate Leg Extensions
Women over 60 who have never exercised or haven't exercised in recent years may want to begin with easy ab exercises. The crunch with alternate leg extensions will tone the rectus abdominus muscle of your stomach, which is the top muscle sometimes called a six-pack muscle. However, the exercise also strengthens the deep stabilizer muscles that work like a belt to pull in your abdominal contents. To perform this exercise, lie on your back with your knees bent and your feet on the floor. Bend your elbows and place your palms on the back of your head. Next, raise your head and shoulders toward the ceiling and extend your left leg straight at a 45-degree angle to the floor. Keep yourself up for five seconds and then return to the floor. Crunch up again and extend your right leg.
The side extension is a good exercise for older women because it trains your stomach and works your balance, though these really are benefits for anyone. As people get older and their balance gets worse, the chance of falling increases. Standing ab exercises may help avoid this. The side extension works your core and shoulders. To perform this exercise, stand up straight and extend your arms overhead. Bend your elbows slightly and turn your palms face forward. Step your feet hip-width apart. Then, bend from the waist to the left. Take two natural breaths and stand up straight. Next, lean to the right. Keep your stomach held in tight throughout the exercise, but not so tight that you can't breathe.
Kneeling Oblique Crunch
The kneeling oblique crunch is a beginner exercise performed with a stability ball. The stability ball helps to tone your tummy because it is difficult to balance on, thus automatically recruiting your ab muscles so you don't roll off the ball. To perform the kneeling oblique crunch, kneel on the floor and place your right forearm and elbow on the ball. Turn your body sideways and straighten your left leg. Place both hands behind your head, lie on the ball and look forward. Squeeze your abs. Without rotating your shoulders or hips, lift your body to the left to perform a side crunch. Hold for two seconds and then lean your body back to the right until your upper body forms a straight line with your right thigh. Repeat on the left side.
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