As you age, you may notice an accumulation of fat around your mid-section. While some of this weight gain comes from genetic factors and decreasing metabolism, much of senior citizens' weight gain comes from increased inactivity and a lack of strengthening exercises. Battle your increasing waistline by beginning a consistent aerobic-activity regimen, a reduced-calorie diet and total-body strength training including abdominal-strengthening exercises. The Centers for Disease Control and Prevention recommend at least two-and-a-half hours of moderate aerobic activity weekly along with two strength-training workouts for senior citizens, unless you have a debilitating illness or health condition. Talk to your doctor about whether you should exercise.
Front Planks
Perform static exercises to strengthen and tone your abdominal muscles with little movement. Lie face down on the floor or on an exercise mat, supporting your upper body on your forearms. Keep your legs and back straight throughout the exercise. Tighten your abdominal muscles and lift your hips, abdomen and legs off the floor, creating a straight line from your head to your feet. Perform three to four sets of 10 repetitions. This exercise -- due to its minimal movement -- is ideal if you have chronic back pain.
Side Planks
Perform planks on your side to target your obliques or side abdominal muscles. Lie on your right side with your upper body supported by your right forearm. Stack your hips on each another, keeping your legs and back straight. Tighten your abdomen and lift your hips and legs off the ground, forming a straight line from your head to your feet. Complete three to four sets of 10 repetitions on each side.
Medicine Ball Slam
Throw and catch a medicine ball to strengthen your abdominal muscles. Stand with your feet hip-width apart, holding a medicine ball with both hands. Tighten your abdominal muscles and raise the ball over your head. Forcefully throw the ball onto the ground in front of you and catch the ball with both hands after the first bounce. Perform four sets of 15 repetitions.
V Sit-Up
An advanced abdominal-strengthening exercise is the v sit-up. Lie on the floor or on an exercise mat with your straightened legs together and your straightened arms on the floor above your head. Tighten your abdomen, lift your arms and legs off the ground simultaneously, and bring your hands and legs together above your body. Complete three to four sets of 10 to 15 repetitions. This exercise targets your upper, central and lower abdominal muscles.
References
- MayoClinic.com: Menopause Weight Gain -- Stop the Middle Age Spread
- Centers for Disease Control and Prevention: Physical Activity for Everyone -- How Much Physical Activity do Older Adults Need?
- American Council on Exercise: Front Plank
- American Council on Exercise: Side Plank with Straight Leg
- Sports Fitness Advisor: Abdominal Exercises
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