6 Standing Core Routines to Tighten Stomach After 50
Standing Core Routines to Tighten Your Stomach After 50: A Summary
This article from EatThis.com focuses on standing core exercises for people over 50, specifically targeting the “stomach apron” (excess abdominal fat). Here’s a breakdown of the key takeaways and the exercises provided:
Key Benefits of standing core Exercises (According to Experts):
* Improved Overall Health: Tones the abdominal wall, improves balance, posture, and functional strength – vital for staying active with age.
* Accessibility: Good for those who have difficulty getting up and down from the floor.
* Lower Risk: Generally safer for the neck and spine, which can be sensitive as people age.
* Deep Core Engagement: Specifically works the deep core muscles for tightening and toning.
* Full Body Recruitment: Engages more muscles concurrently, perhaps burning more calories and improving functional training.
* Sustainability: May be more doable and sustainable than conventional crunches or sit-ups,especially after 50.
The 6 Standing Core Routines:
- Standing Knee-to-Elbow crunches:
* How to: Stand tall, hands behind your head. Bring left knee up and right elbow down to meet it,twisting at the waist. Alternate sides.
* Sets/Reps: 2-3 sets of 12-15 reps per side.
- Standing Side Bends:
* How to: Stand tall, holding a dumbbell in one hand. Bend at the waist towards the side with the dumbbell, stretching your obliques. Return to standing.
* Sets/Reps: 2-3 sets of 12-15 reps per side.
- Standing Oblique Twist:
* How to: Stand tall, holding a light dumbbell in front of your chest (or clasp hands together). Twist your torso from side to side,keeping hips facing forward.
* Sets/Reps: 2-3 sets of 15-20 reps.
Sources:
* Santa Monica Personal Training: Highlights the benefits of standing exercises for older adults.
* Caine Wilkes (Olympian & USA Weightlifting Coach at Garage Gym Reviews): Emphasizes the full-body recruitment and sustainability of standing core exercises.
The article also includes links to related articles on walking for belly fat loss and simple changes to burn belly fat without exercise.