For people over the age of 50, abdominal exercises are a fantastic form of exercise. They can provide relief from lower back pain and other health problems related to weak abdominal muscles. Recommended abdomen exercises for those over 50 include bicycle crunches and constant abdominal contractions. You can do these exercises in the comfort of your own home.
Step 1
Perform abdominal contractions. These are a safe and simple exercise to build strength and control in your abs. It is simply the act of drawing in your abdominal muscles. Sit on the front edge of a chair---do not allow your back to rest against the back of the chair---with your feet flat on the ground. Rest your hands just below your navel and face forward. Take a deep breath, pulling your ab muscles underneath your palms, in toward your spine. Keep them pulled in for five to 10 seconds, then exhale and release your stomach. Repeat for 10 to 30 reps, depending on your fitness level. Rest briefly, then repeat the exercise two or three more times, for best results.
Step 2
Perform hanging knee raises. Hang from a pull-up bar with your hands roughly shoulder-width apart so that your feet are lifted from the floor. If you're taller than your bar, you can widen the hands until your feet are no longer touching the ground. Keeping your legs and knees together, slowly lift them up until your thighs are perpendicular to the floor. If this is too difficult, try lifting your knees until you are in a "sitting" position (imagine a chair underneath you). Slowly lower your legs back down to the starting position, because a quick movement will provide a less-effective workout. Repeat for 10 to 30 reps, depending on your fitness level. Rest briefly, then repeat the exercise two or three more times.
Step 3
Perform bicycle crunches. Lay down on the floor with your back flat and your hands behind your head, your shoulders off the ground and your knees bent in toward your chest. Bring your right knee and left elbow together while extending your left leg to a 45-degree angle, then switch, bringing in your left knee and right elbow and straightening your right leg to a 45-degree angle. Continue in this smooth motion, similar to riding a bicycle, for 10 to 30 reps, depending on your fitness level. Rest briefly, then repeat the exercise two or three more times.
Tips and Warnings
- A flat stomach is obtained through abdominal exercises, regular cardiovascular exercise and a healthy diet.
- Consult with your doctor before beginning any new exercises to determine if they are safe for you.
Things You'll Need
- Chair
- Pull-up bar
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