As the years go by In a woman's life, lack of exercise and fluctuating levels of hormones can cause the waist to expand and the belly to become protruding. This can be not only unattractive, but can also lead to health risks. Belly fat, or visceral, can be one of the causes of type 2 diabetes, heart attacks and diseases. However, there are many exercises that older women can perform to flatten the belly area and strengthen the abdominal muscles.
Pelvic Elevations and Tilt
Balance can become a problem as women get older, so doing abdominal exercises while sitting or lying down will be a better option for women of a certain age. Perform pelvic lifts and inclinations to strengthen and tone the abdominal muscles. To perform a pelvic lift, lie on the floor with your knees bent. Slowly elevate your pelvis towards the ceiling, hold the position for 10 seconds and then rest returning to the ground. To perform a pelvic tilt, lie on the floor with your knees bent. Slowly tilt your pelvis up and twist your lower back on the floor, holding the position for up to 10 seconds. To achieve results, you should try to do 10 to 20 repetitions of these pelvic exercises on a regular basis.
A less strenuous version of a squat, abdominals are an option for older women who want to strengthen their abdominal muscles. Lie on your back with your knees pointing towards the ceiling. Keep your hands to your sides, with your palms against the ground, slowly raise your shoulders. Try to do 15 repetitions per day five days a week. According to the National Institute on Aging, it is important for older adults to remember to breathe when strength training exercises are being conducted. Holding your breath can cause dizziness and changes in blood pressure. You should exhale when you start the movement and breathe when you release it.
Cupping that belly
Cupping the belly is a nice way to strengthen and tone your inner abdominal muscles. Crouch and lean on your hands and knees. Take a deep breath to prepare yourself, letting your stomach relax in a relaxed position. When you're ready, pull your pelvis towards your waist, cupping your belly. Make sure you keep your back straight when you do this movement (you do not want to hurt yourself or hurt yourself). Hold the position for 10 seconds and then rest. Repeat the movement 10 times.
Exercises with a chair
Another option for older adults is to use a chair to perform abdominal exercises, especially in the case of those with balance problems. A reverse abdominal in a chair is one that you can do at any time while sitting and is an effective way to tone your abdominal muscles. Sit upright in a chair with your hands in front of your body and your weight centered on the bones of your buttocks. Lean back, keeping your abdominal muscles tense, until you feel your weight change to the bone in your coccyx. Slowly return to a vertical position. Do up to 15 repetitions of this exercise, making sure to stop if you feel any type of fatigue or pain in the lower back area.