As you grow into your 50s and beyond, changes naturally occur within your body.
Aspects such as functionality, posture, muscular strength, and mobility start to decline.
Your core muscles are crucial for stability, balance, posture, and mobility.
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“Improving posture is important to prevent back pain and downtime due to back pain.”
Training the muscles in your core also helps prevent osteoporosis and arthritis.
Plus, boosting your overall functionality and mobility promotes a feeling of confidence and independence in older adults.
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Now, let’s dive into CarolAnn’s five best ab workouts for women over 50.
She recommends rotating through them during the week and carving out two rest days.
Day One:
1.
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Stand a few feet from a wall with your feet placed shoulder-distance apart.
Plant your hands on the wall at chest height.
Bend both elbows as you bring your chest toward the wall.
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Once you’re close, press through your hands to straighten your arms and return to the start position.
Lie flat on your back on a workout mat, keeping a neutral pelvis.
Activate your abs as you extend and lower one leg and the opposite arm toward the floor.
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Return to the start position, and repeat on the opposite side as you continue to alternate.
Lie flat on your back on the ground with your knees bent and feet planted on the floor.
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Day Two:
1.
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Lie flat on your stomach on a workout mat.
Place your forearms on the mat so your elbows are under your shoulders.
Kick your legs behind you so your body forms a straight line from your head to your feet.
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you might also perform this exercise holding a medicine ball or a light weight.
“Pull both arms up and over diagonally to one side of your head,” instructs CarolAnn.
Begin by lying face down on the ground with your arms lengthened ahead of you.
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Lift your chest, head, arm, and opposite leg a couple of inches off the ground.
Then, lower your head, arm, and leg and perform the same motion on the other side.
Engage your abs and squeeze your glutes as you do this exercise.
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“To make this exercise more challenging, raise both arms and both legs at the same time.”
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Day Three:
1.
“Rest your right arm on your side.
Ensure that you don’t sag into your shoulders.
Hold the position for as long as you could, up to 60 seconds.
Repeat on the right side.
Start by kneeling on all fours, keeping your spine and head neutral.
Lengthen your left leg behind you while reaching your right arm ahead of you.
ensure your shoulders and hips are square.
Hold this position before returning to the start position.
Complete the same motion on the other side.
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Day Four:
1.
Activate your abs as you extend and lower one leg and the opposite arm toward the floor.
Swimming/Superman (3 sets of 10 reps)
3.
4-Point Balance (1 set of 10 reps)
