As a woman older than 60, your fitness routine should be modified to meet the changing needs of your body. Moderation is the main modification for women over 60. As you age, gentle exercise is preferable. Approach your abdominal training with moderation. Carefully avoid strenuous abdominal exercises that may lead to injury.
Ab Training Basics
Train your abdominal muscles three to five times per week. Choose five to 10 ab exercises per workout, performing eight repetitions of each exercise. Complete repetitions slowly and with control, using proper form. Keep your abs pulled in while exercising, and do not allow your lower back to arch off the ground. Because your abdominal muscles will quickly adapt to the exercises you are performing, change the exercises in your workout every two to three weeks.
Basic Crunch
You do not need to make any modifications to a basic crunch for it to be an effective way to train your abdominal muscles. Simply pay close attention to all form tips. Lie on your back with your knees bent and your feet on the ground. Pull your abdominal muscles in, firmly pressing your lower back into the ground. Place your hands behind your head with your elbows wide. You should not be able to see your elbows in your peripheral vision. Point your chin toward the ceiling as you crunch your head and shoulders off the floor. Then slowly return your head back to the ground.
Ball Crunch
A stability ball is an effective way to work the muscles of your abs because it requires you to balance your body on the ball as your perform exercises. To do a stability ball crunch, lie on top with the ball resting in your lower back and your feet firmly on the ground. With your hands behind your head, slowly crunch up, decreasing the space between your shoulders and your hip bones. Pause at the top of the crunch before returning to your starting position.
Twisting Crunch
Finally, include an abdominal exercise that targets your oblique muscles on the sides of your abdomen, such as a twisting crunch. Lie with your knees bent and your feet on the floor. Place your hands behind your head with your elbows wide. Keep your lower back pressed into the ground. Crunch your head and shoulders off the floor, twisting your left shoulder toward your right knee. Do not allow your left elbow to bend forward. Slowly return back to the ground and then twist to the other side, counting these two motions as one repetition.
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